Name: Playbook - Sam Sweeney - 8/11 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.178Z
Duration: 70 min
Description: 8/11 Delts, Biceps, Calves

Sarah

Michelle Zabin

Megan

Those cable Arnolds were harder than they looked!💪🏼

Kathryn Whitten

Best combos ever today, and biceps are feeling pumped to the max 💪💖💪💖💪💖

Carson

Emily

A day behind but made it to the gym.  I’m glad I did💪🏾!

Kimmy

April

Natalie

Kaylin

Alayna Nathe

Chelsea

Ashley

Pambi

Deja

My arms are dead after those last 2! 🤘🏻🔥💪🏻

Alicia Heier

Safia

Molly

I am loving that we do delta twice a week🤩

Samantha French

Tiffany

Had to cut it short today due to work but still great!

Loved this one.  But man were my triceps sore when doing the preacher curls!  Ooof!

Shelby

🔥🔥🔥🔥 friday pump in full effect

Porchia

Maria Zenz

Paula

Mike

Tasha

Kristie

Steven

Rachael Milbrook

Becky

Happy Friday!

Week 4 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.

Anterior Chain Accessories: Delts, Biceps, 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: Single Arm Dumbbell High Pull: 4S/10-12R each side
1b. Single Leg Hack Squat Calf Raise [standing machine calf raise]: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Cable Arnold Press: 3S/15R, 12R, 10R each side
2b. Single Arm Preacher Curl: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Arm Machine Lateral Raise: 2S/15-20R each side [facing away]
3b. Single Arm Recline Cable Hammer Curl: 2S/10-12R each side 
*60 seconds rest*

4a. Barbell Standing Military Press: 5S/10R 
4b. Barbell or EZ Bar Curls: 5S/10R 
*60 seconds rest between sets*

8/11 Training Day Overview

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

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- optional to stand next to a bench or rack for support
- reach your arm out to your side to grip the rack or bench with your free hand
- extend your dumbbell down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your arm and drive your elbow above shoulder height and out to your side
- pull the dumbbell up, along the line of your torso
- pull the dumbbell to chest level
- your elbow should be higher than your dumbbell at the top of the rep, wrist straight
- contract your lateral delt
- lower the dumbbell in front of your torso again until your arm is extended down in front of you 
- keep your traps down 
- keep your shoulders back 
- keep wrists straight 
- pull only so high that you can control the movement through your lateral delt

Primary: Single Arm High Pull

Rep Range: 10-12R each side
Tempo: steady 
Modification: machine standing calf raise or dumbbell standing calf raise 

Set Up: 
- step onto the hack squat platform facing reverse, head facing the back pad
- plant one foot on the plant form, lift the heel of your other foot off the plant form and drive the ball of your foot down 
*use your assisting leg as a ‘kickstand’ 
- press your traps/shoulders up into the pads
- tuck your chin and drive your forehead into the head pad
- squeeze your glutes, pull belly button to spine, and brace
- grip each side of the handles, pull the pads into your traps

Execution: 
- drive the balls of your feet into the platform
- lift your heel on one side away from the platform as high as you are able  
- contract your calf on one side 
- lower your heel to the platform with control 
- keep legs straight but not hyperextended or locked out
- keep the heel of your assisting leg off the platform, think 80/20 weight displacement

Single Leg Kickstand Hack Squat Calf Raise

Superset

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: dumbbell Arnold press

Set Up: 
- attach the single arm handle to one side of the cable and position it low 
- step in front of the cable, facing 90 degrees from the cable 
- grip the handle of the cable with the hand closest
- step away, towards the center of the cable rig
- squeeze your glutes, pull belly button to spine, and brace
- pull the cable and extend your arm into the overhead position, palm facing forward 
- keep your hips facing forward

Execution: 
- bend your arm, keep your elbow traveling slightly in front of your torso 
- lower the cable to a 90 degree bend in your arm or slightly below 
- pull the cable and rotate your arm forward in the bent arm position until your palm is facing towards your face
- rotate your arm back out to your side and extend your arm as you press the cable overhead again 
- keep control of the cable and fight against the cable pulling your arm to the side

Single Arm Cable Arnold Press

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: bent forward concentration curl 

Set Up: 
- step behind the preacher curl machine
- sit or stand behind the machine, lean your chest into the pad 
- keep your chest pressed into the pad and hook both arms over the pad
- connect one arm to the pad from armpit to elbow and grip the handle with a supinated grip 
- keep a neutral head, neck, spine

Execution: 
- drive your tricep into the pad, keep your elbow down and pull the handle 
- curl the handle up and towards your delt
- contract your bicep 
- lower the handle and extend your arm towards the ground again with control 
- keep your chest and arms pinned to the pad

Single Arm Preacher Curl

Rep Range: 15-20R each side
Tempo; steady 
Modification: single arm dumbbell standing lateral raise 

Set Up: 
- stand in front of the machine, facing away 
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine and brace
- grip the handle of the machine with one hand
- pin a slight bend in your arm
- keep your ribs tucked and head, neck, spine neutral 

Execution: 
- pull the handle and raise your arm out to your side
- when the handle is in line with your delt, contract your lateral delt 
- lower your arm back down by your side with control 
- keep your traps down, shoulders back 
- keep your wrist straight

Single Arm Machine Lateral Raise

Rep Range: 10-12R each side
Tempo; steady 
Modification: single arm recline dumbbell hammer curl 

Set Up: 
- set an incline bench to 60-70 degrees
- position the bench in front of one side of the cable, seat facing away from the cable 
- attach a single arm rope handle to one side of the cable and position it low 
- grip the cable rope attachment with one hand, neutral/hammer grip 
- pull the cable and sit on the bench, press your mid back into the bench 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm holding the cable straight down from your delt on one side 
- the cable will pull your arm back, so your arm should hang down down, slightly behind your torso

Execution: 
- pin your elbow below your delt, tight to your side
- lead with your thumb and pull the cable forward and towards your front delt 
- contract your bicep 
- keep elbow pinned and lower the cable as you extend your arm towards the ground again with control 
- be sure to fully extend at the bottom of each rep 
-  keep your delt pinned down and back

Single Arm Cable Recline Hammer Curl

Rep Count: 10R 
Tempo: steady 
Modification: EZ bar or dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Barbell Standing Military Press

Rep Count: 10R
Tempo: steady 
Modification: standing dumbbell curls

Set Up: 
- grip the bar just outside hip width, supinated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- pin your elbows to your sides
- keep your traps down, shoulders back 
- extend your arms down by your sides, bar handing down in front of your torso

Execution: 
- drive your elbows to your sides and curl the bar towards your front delts
- contract your biceps at the top of the rep 
- lower the bar and extend your arms towards the ground again with control 
- keep a tight grip on the bar, wrists pinned straight

Barbell or EZ Bar Curls

8/11 Delts, Biceps, Calves

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

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

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

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

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

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 😉)

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

Brittany

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 ❤️

8/11 Delts, Biceps, Calves

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