Name: Playbook - Sam Sweeney - 8/1 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.145Z
Duration: 70 min
Description: 8/1 Delts, Triceps, Calves

Liked the rear felt bent row high rep…could really get feel it in my shoulder

Carmen

Brittany

Preet Klair

Both rear delts and triceps are feeling so very loved 💪🥰

Megan

Gavrilla Arya

What I love most about this bilateral focus is the engagement of the core through each and every movement. My waist has narrowed and I didn’t think that was possible. Feeling so strong through the middle. Mind to muscle connection is top notch in this split. Great work.

Diana

Meghan

Dominique

Jemme

Felt like a muscle mommy today! Everything felt good! My shoulders are growing and my little baby tricep is turning into a toddler! Keep the good stuff coming! All is Sweendoggs are gonna be the strongest on the planet! 💪🏼🔥

DeAnna

Lakshmi Neelesh Nimmagadda

Brandi

Still loving unilateral work and also really enjoy landmine movements 💪🏼

Amie

Jordan

I loved this one! I like that the supersets used the same machines—made this workout much easier to do in the gym!

Kathryn

Libby

Deja

Audry

Got a good ass shoulder and calf pump 😍

Courtney

Felt sluggish today since being up at 3am to watch USA , but that one woke up my triceps fo’ sure …. Those discos 🥵

Alli

Nice workout. Loved the finisher! But it was a challenge 🥵🥳

Kayleigh B

Olivia

Tish

Tiffany

I love your workouts! I have seen so much growth physically and mentally.

Holli

Kimmy

💪🏻🔥💪🏻🔥 love the burn!  Loving this unilateral work!!

Stephanie

Lorena

Safia

Porchia

Mia Arrowsmith

Steven

Maria Zenz

I feel like 1 calf exercise isn't enough. Top half dead though.

Alexsha

Paula

Tasha

Happy Tuesday!

Week 3 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Posterior Chain Accessories: Delts, Triceps, Calves

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Standing Single Arm Overhead Press: 4S/10-12R each side
1b. Single Arm Low Incline Corkscrew Skull Crusher: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Bent Over Rear Delt Cable Row: 3S/15-20R each side 
2b. Single Arm Floor Supinated Grip Overhead Extension: 3S/12-15R each side 
*75 seconds rest*

3a. Single Arm Cable Discos: 2S/10-12R each side
3b. Single Arm Neutral Grip Cable Extensions: 2S/12-15R each side
*60 seconds rest*

4a. Kneeling Landmine Shoulder to Shoulder Press: 5S/10R total 
4b. Landmine Deficit Calf Raise: 5S/10R 
*60 seconds rest between sets*

8/1 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady 
Modification: seated oh press

Set Up: 
- grip a dumbbell in one hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace [neutral pelvis position] 
- use your other hand to assist you in lifting the dumbbell up and into the overhead position 
- pronated grip on the dumbbell, in line with your delt overhead
- drive your ribs down, keep your hips square
- keep a neutral head, neck, spine position 
- extend your non working arm out to your side for balance

Execution: 
- tuck your pinky forward just slightly 
- bend your elbow, keep it traveling slightly in front of your torso, and lower the dumbbell 
- lower to a ~90 degree bend in your arm or just below
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt
- complete all reps on one side before moving to the next

Primary: Standing Single Arm Overhead Press

Rep Range: 10-12R each side 
Tempo: steady 

Set Up: 
- set your bench to ~45 degrees
- grip a dumbbell in one hand 
- sit on the bench, drive your feet into the ground 
- press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm over your chest, supinated grip at the top of the rep 
- pin your elbow over your front delt 

Execution: 
- bend your arm and lower the dumbbell towards one side of your face
- as you lower the dumbbell twist your grip to slightly pronated at the bottom of the rep 
- lower to a 90 degree bend in your arm 
- extend your arm and press the dumbbell back up and over your chest
- as you extend your arm and rotate your grip back to supinated at the top of the rep 
- contract your tricep

Single Arm Low Incline Corkscrew Skull Crusher

Superset

Rep Range: 15-20R each side
Tempo: steady 
Modification: bent over rear delt dumbbell row 

Set Up; 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable facing 90 degrees 
- squeeze your glutes, pull belly button to spine and brace
- grip the handle of the cable with your hand furthest from the cable, pronated grip
- side step 2-3 steps away from the cable 
- push your hips back, bend your torso forward so your chest is facing the ground 
- keep a neutral head, neck, spine 
- extend your arm holding the cable under your torso, towards the direction of the cable 

Execution: 
- bend your arm and pull the cable out to your side
- drive your elbow up and out, in line with your rear delt
- contract your rear delt 
- release the cable with control as you extend your arm under your torso again 
- keep your chest facing the ground, strong brace

Single Arm Cable Bent Over Rear Delt Row

Rep Range: 12-15R each side
Tempo: steady 

Set Up: 
- sit on the ground in front of a flat bench, facing away from the bench 
- bend your legs and plant your feet on the ground  
- grip a kettlebell or dumbbell in one hand, supinated grip 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm overhead, weight in line with your shoulder overhead
- drive your ribs down 
- bend your other arm overhead and use your free hand to support the crease of your elbow on your working side
- drive your mid back into the edge of the bench
- keep a neutral head, neck, spine 

Execution: 
- bend your elbow and lower the weight behind your head
- lower to at least a 90 degree bend in your arm
- extend your arm and press the weight overhead again 
- contract your triceps 
- keep your elbow in line with your delt

Single Arm Floor Supinated Grip Overhead Extension

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm dumbbell disco 

Set Up: 
- use no attachment and position one side of the cable low
- step in front of the cable, facing 90 degrees from the cable 
- reach across your torso and grip the knob of the cable with a pronated grip 
- extend your arm across your torso, standing tall 
- plant your feet shoulder width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep a slight bend in your arm 
- lead with your pinky and pull the cable up and across your torso, in a disco motion 
- contract your delt/rear delt at the top of the rep 
- lower the cable across your body and back down towards the cable with control 
- keep your hips square, 90 degrees from the cable 
- keep wrists straight 
- keep shoulder and trap down as you pull

Single Arm Cable Discos

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded supinated grip extensions or supinated grip dumbbell kickback 

Set Up: 
- use no attachment, position one side of the cable high 
- step in front of the cable, facing the cable 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine and brace
- grip the knob of the cable with one hand, neutral grip 
- reach out and grip the rack of the cable with your free hand 
- pull the cable and pin your elbow by your side

Execution: 
- pull the cable and extend your arm straight down towards the ground 
- contract your tricep 
- keep your elbow pinned to your side and release the cable and lower back to 90 degree bend in your arm 
- keep your traps down, shoulders back 
- keep your wrist straight

Single Arm Neutral Grip Cable Extensions

Rep Count: 10R total 
Tempo: steady 
Modification: single dumbbell shoulder to shoulder press

*if you do  not have a landmine attachment you can position one end of the barbell in the corner of a room or rack to get the same set up

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end with appropriate weight 
- step in front of the free end of the barbell, facing the loaded end of the bars
- squeeze your glutes, pull belly button to spine, and brace
- reach down to grip the end of the barbell with both hands, overlap your hands and squeeze the end of the bar between your hands
- lift the bar to one shoulder
- keep your hips pinned in, tight brace in your core
- keep a neutral head, neck, spine 
- keep a tight squeeze on the end of the barbell 

Execution: 
- extend your arms and press the end of the bar up and forward
- shift the end of the barbell towards your other shoulder
- bend your elbows, keeping them close to your sides
- lower the bar to the other shoulder with control 
- keep a neutral head, neck, spine

Kneeling Landmine Shoulder to Shoulder Press

Rep Count: 10R 
Tempo: steady 
Modification: goblet hold deficit calf raise 

*if you do  not have a landmine attachment you can position one end of the barbell in the corner of a room or rack to get the same set up

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end with appropriate weight 
- place one 25lb plate under the loaded end of the bar
- step in front of the bar, facing the loaded end 
- squeeze your glutes, pull belly button to spine and brace
- lift the end of the barbell off the ground and position it at your chest
- pin your elbows in tight to your sides, support the weight with your lats
- step the balls of your feet on top of the 25lb plate on the ground, allow your heels to hang off the plate and towards the ground
- keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight, drive the balls of your feet into the plate and lift your heels away from the ground 
- contract your calves at the top of the rep
- keep the balls of your feet pinned to the plate and lower your heels to tap the ground in between reps 
- keep the end of the bar held at your chest
- keep a tight brace in your core to support the weight of the bar

Landmine Deficit Calf Raise

8/1 Delts, Triceps, Calves

4/27 Full Body or Optional Rest Day

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Grateful for incredible daily training!! Loved it & thank you 🧡

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

8/1 Delts, Triceps, Calves

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