Name: Playbook - Sam Sweeney - 8/10 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.121Z
Duration: 60 min
Description: 8/10 Accessories [biceps, triceps, core]

First day back after COVID! I could only do half but it felt 😊 good!

Marie

DeAnna

Those “out to in” curls are one of my favorite bicep exercises right now 💖💖

Megan

Jessica

Betty

Anna

Katie

Feelin unstoppable with that new Sweeney shirt!! 💀 ❤️‍🔥💪

Kody Young

The challenge almost killed me in a great way haha 😁

Ebba Wikström

Didn’t love the tricep exercises in this one. Hurt my elbows

Roxy

Caroline

Dude that AMRAP at the end killed me!! 👏🏻👏🏻

Janelle

Mia Arrowsmith

Love those Turkish getups!
But I think it should be sets of 2 reps!  🤣

Michelle Zabin

Turkish getups are starting to feel more smooth less struggle!

Isabelle

Michelle

Turkish Get ups need some work but overall it was awesome. My core is absolutely wrecked

Eric Hall

Need some help on those hanging leg raises 😩🫣

Veronica

Wasn’t motivated at all to work out (had to switch rest days) and I really struggled through the core work but I’m so glad I did it and finished!

Kristen

A day behind but still show up and got shit done!!

Kimmy

April

These are becoming my fav days🔥👊🏽 love the pump they give

Morgan Chapleski

I'm used to having a personal trainer.   I'm away for the summer trying to do it on my own.  this is very straightforward and easy and not easy to do but easy to set up the last one with the legs hanging from the bar was the most difficult for me I couldn't really do it for a whole minute. Thanks so much been following you for a long time you're such an inspiration

Christina

Abs are my kryptonite. OUCH. Got a couple body weight dips though and went up in weight on my TGUs

This one had me in sweats! 🥵 Even my glasses were fogging 🤣👏

Maryse Lalumiere

Emiliano

Glad tomorrows a rest day is all I have to say. 🥵

Dedra

I’ve always struggled to find my rhythm with hanging leg raises, and it finally clicked today🥹 Thanks for all that sneaky core stuff I usually neglect on my own❤️

Holli

Deirdre

The ab workout kills me every time 🥵🔥

Kelsey

Julieann Cunningham

Steph

Sarah Arnett

Kayleigh B

Laney

Kaitlin

Stephanie

gloria

Audi

Kate

Abs are popping after that one. Never would have thought I’d have a six pack at 53!!! Thanks to Sweendog training❤️

Anne

Really enjoying these accessory days!!! 💪🏼

Jean

Every single time I realize how bad my core strength is! I really need to work on this! I need my core to match my biceps! 😂

Jennifer

Kenia

Lakshmi Neelesh Nimmagadda

[Challenge Week 4/Day 3] 

Happy Wednesday! 

Warm Up: foam roll, warm up and activation routine B from app, +10 mins steady state cardio [optional]

*Remember to track your primary movements [overhead carries and Turkish get ups] and AMRAP movement [hanging bent or straight leg raises ]! 

Click the ‘start now’ button to find the training day overview

Accessories [biceps, triceps, core]: 

1. Dumbbell Overhead Carry: 4S/30 seconds

2. Turkish Get Ups: 3S/4-6R each side 

Ab Compound Set: [*as little rest as possible between A and B] 
3A. Vups: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
3B. Crunches: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

Superset: 
4A. Double Cable ‘Out to In’ Curls: 3S/8-10R
4B. Dips [weighted, assisted]: 3S/6-8R

Superset: 
5A. Hammer Grip Alternating Spider Curls: 3S/30R total [15R each side] 
5B. Flat Bench Skull Crushers: 3S/12-15R [Full extension]

1 Minute AMRAP: Hanging [straight or bent] Leg Raise

8/10 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 3 to know your starting weight. 

*be sure to track your weight, sets so you are able to refer back to this each week. 

Set Up: 
- grip a dumbbell in each hand
- curl/clean and press the dumbbells up to your shoulders and into the overhead position. 
- you may choose to hold the dumbbells overhead with palms facing forward or facing in towards each other. 
- dumbbells should be directly in line with your shoulders overhead. 
- drive your ribs down and squeeze your glutes to help you  brace your trunk in this position. 
- start with feet together

Execution: 
- step each foot forward as you carry the dumbbells overhead. 
- keep your dumbbells pinned in position and spine neutral [watch for any hyperextending in your low back] 
- keep your chest upright and facing forward and use your lats to support your shoulders in this position. 
- keep a steady pace for the entire 30 seconds.

Dumbbell Overhead Carry

Rep Range: 4-6R each side 
Tempo: steady 
Modification: half Turkish get up or Otis up. [feel free to use dumbbell in place of kettlebell if needed]

*check back to your numbers from week 3 to know your starting weight. 

*be sure to track your weight, sets so you are able to refer back to this each week. 

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Up

*This is meant to be accomplished in as little time as possible. Move from your v ups to your crunches with no or little rest between.

Rep Count: 9R-8R- 7R- 6R- 5R- 4R- 3R- 2R-1R 
Tempo: steady 
Modification: cocoons or lying straight leg raise

*this is meant to be done as quickly as possible, no rest between your v ups and crunches [or as little as possible] 

Set Up: 
- start lying in an supine position, chest up
- extend your arms and legs
- keep your arms and legs straight throughout

Execution: 
- drive your low back into the ground and use your core to lift your torso off the ground
- simultaneously lift your legs off the ground and reach your arms forward, towards your feet
- keep a neutral spine at the top of the rep and contract your core
- lower your torso and legs back to the ground with control

Vups

Rep Count: 9R- 8R- 7R- 6R- 5R- 4R- 3R- 2R- 1R
Tempo: steady 

*this is meant to be done as quickly as possible. No rest between your v ups and crunches [or as little as possible] 

Set Up: 
- lie on the ground in a supine position 
- bend your legs and pin them at 90 degrees
- bend your arms and place your hands behind your head
- keep your eyes looking up or slightly forward

Execution: 
- drive your low back into the ground
- lift your upper back and hips off the ground together
- bring your knees towards your head  
- contract your core
- lower your back and hips back to the ground with control 
- keep legs bent the entire time

Crunches

Ab Challenge Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: recline dumbbell ‘out to in’ curls

Set Up: 
- position each side of the cable machine low 
- attach single arm attachments to each side 
- face away from the cable and grip each handle with a supinated grip 
- stand in the center of the cable rig
- step 1-3 steps forward so you are in front of the cable 
- extend your arms back in the directly of the cable 
- retract and depress your scapula and pin elbows behind your torso and at a ~45 degree angle from your torso [the direction of the cable]
- squeeze your glutes and brace 

Execution: 
- with your palms up, curl the handles of the cable up and ‘in’ towards your chest
- contract your biceps at the top of the rep 
- release the handles and lower the cables until your arms are fully extended back in the direction of the cable again 
- keep elbows from traveling forward
- keep head, neck, spine neutral
-

Double Cable ‘Out to In’ Curls

Rep Range: 6-8R
Tempo: steady 
Modification:  diamond push ups

*band or machine assisted 

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip. 
- pinch your scapula together and pin them down
- extend your arms and press your torso up
- keep your legs straight [toes slightly in front of your torso] or bend your legs and cross them behind you
- contract the glutes to help hold the brace and create full body tension. 

Execution: 
- bend your arms so your elbows are pointing straight back 
- lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up
- contract your triceps
- keep your chest more upright and pointed forward here to favor the triceps over the chest

Dips [weighted, assisted]

Superset

Rep Count: 30R total [15R each side]
Tempo: steady 
Modification: bent forward alternating hammer curls

Set Up: 
- set a bench to a ~60-75 degree angle 
- grip a dumbbell in each hand, hammer/neutral grip 
- straddle the bench and press your chest and hips into the back of the bench 
- extend your arms so the dumbbells are directly underneath your front delts 
- keep your head/neck/spine neutral

Execution: 
- keep your elbows pinned below your front delts
- keep one arm extended
- lead with your thumb and curl one dumbbell up, towards your front delt
- contract your bicep at the top of the rep 
- lower your dumbbell until your arm is fully extended again and the dumbbell is back in line with your front delt
- alternate curling each side
- keep your elbows pinned below your shoulders

Hammer Grip Alternating Spider Curls

Rep Count: 3S/12-15R
Tempo: steady 

Set Up:
- grip a dumbbell in each hand, neutral grip
- position yourself in a supine position on a flat bench 
- plant your feet on the ground 
- extend your arms and position the dumbbells over your chest, in line with your shoulders

Execution: 
- bend your arms at ~90 degrees and lower the dumbbells back behind your head
- allow your elbows to travel back towards your head
- lower your dumbbells to either side of your head, and make sure to reach a full stretch in your triceps
- drive your elbows forward and extend your arms so the dumbbells are in line with your front delts again [arms straight] 
- contract your triceps

Flat Bench Skull Crushers [full extension]

Time: 1 minute
Tempo: steady 
Modification: forearm supported bent knee raise or lying bicycles

*be sure to track how many reps you are able to complete within the 1 minute time cap. This will allow you to refer back to this number from week to week.

*you may take as many short rests as needed to get through the minute. Keep track of your reps if you need to break. 

Set Up: 
- use a bench or chair to grip the pull-up bar if needed
- grip the bar just outside of shoulder width apart
- extend your arms and legs allow your body to hand down from the bar
- position your toes in front of your torso and create a ‘hollow’ position [drive your ribs down- this will help you keep the movement focused in your core]

Execution: 
- keep your legs straight or bend your legs
- raise your legs until your toes [straight leg] or knees [bent leg] are in line with your hips 
[or as far as you are able to while keeping control in your core] 
- contract your core
- release your legs and extend them back towards the ground again [keep the hollow position at the bottom- toes in front of your torso]

1 Minute AMRAP: Hanging Bent/straight Leg Raises

8/10 Accessories [biceps, triceps, core]

Ashlee

Jody

Lorena

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

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

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

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

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!

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

Diana

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

Jemme

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! 🔥

3/20 Chest and Triceps

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

8/10 Accessories [biceps, triceps, core]

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