Name: Playbook - Sam Sweeney - 8/15 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.189Z
Duration: 75 min
Description: 8/15 Delts, Triceps, Calves

I don’t know what my triceps ever did to deserve this workout but omg 🫠 🔥🔥

Jessica

Kalen

Love this upper body days! The way I see my body changing is amazing! I can’t wait to see what a couple more weeks does!

DeAnna

Janelle

Audry

Becky

Great workout! Trying to be intentional about starting with heavier weights this microcycle so I can progress more 😮‍💨

Safia

Deja

Nice arm pump with today's workout! 🤘🏻💪🏻

Alicia Heier

Triceps are pumped 🤩 loved todays workout

Courtney

Hello baby triceps…. Welcome to reality!

Alli

Steven

Sarah

Maria Zenz

Kimmy

Kashay Sullivan

Lorena

Autumn

🔥🔥💪🏾🔥💪🏾 feeling strong

Porchia

Great! I was able to modify for home workout.

Jodi Lynne

So good! 💪🏼⭐️⭐️⭐️⭐️⭐️

Paula

Robin

Brandy

Tasha

Triceps on fire, would love more delt work

Kristie

Mike

All the triceps today😍 usually I’m not very good at dips but did 3 of my sets with reeeeal good control!

Rachael Milbrook

Happy Tuesday!

Week 5 of 12 week split [first week of second micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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: Hamstrings, Glutes, Back: 

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 Dumbbell Overhead Press: 4S/6-8R 
1b. Donkey Calf Raise [w/ weight belt]: 4S/15R [w/ 2 second pause at the top, each rep]
*120 seconds rest*

2. Inverted Rear Delt Row [wide grip]: 4S/8-10R 
*90 seconds rest*

3a. Double Cable Y Raise: 3S/10-12R [w/ 3 second eccentric, each rep]
3b. Single Arm Bent Arm Lateral Raise: 3S/6-8R each side [w/ 3 second hold at the top, each rep]
*60 seconds rest*

4. Dips [tricep focused]: 4S/8-10R
*90 second rest*

5a. Double Cable Tricep Extensions: 3S/10-12R [w/ 3 second eccentric, each rep]
5b. Single Arm Cross Body Skull Crusher: 3S/6-8R each side [w/ 3 second hold at the top, each rep]

8/15 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- stand behind your dumbbells, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace- prepare to lift dumbbells overhead
- grip a dumbbell in each hand, pronated grip
*grip them from a tall platform to make it easier to rack them overhead
- lift the dumbbells to your shoulders and then into the overhead position, dumbbells  should be positioned directly over your delts
- drive your ribs down, keep a neutral head, neck, and spine
- hold a tight brace in your core 

Execution: 
- tuck your pinkies forward and bend your arms
- allow your elbows to travel slightly in front of your torso as you lower the dumbbells 
- lower to a 90 degree bend in your arms or just below 
- extend your arms and press the dumbbells up and into the overhead position 
- keep a neutral spine

Primary: Standing Dumbbell Overhead Press

Rep Range: 15R
Tempo: 2 second hold at the top of each rep 
Modification: no weight, donkey calf raise machine, or seated calf raise

Set Up: 
- load a dip weight belt with appropriate weight 
- position one 25 lb rubber plate [or platform equal in height] under a flat bench 
- position the weight belt around your hips
- stand facing the bench
- step the ball of both feet on top of the plate under the bench, allow your heels to hang off the platform
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms towards the bench
- plant your hands on the top of the flat bench, under your delts 
- keep a neutral head, neck, spine 

Execution: 
- keep your legs straight, and drive the balls of your feet into the platform 
- raise your heels off the ground and lift them as high as you are able 
- contract your calves
- keep your toes glued to the platform and lower your heels towards the ground again

Donkey Calf Raise [w/ weight belt]

Superset

Rep Range: 8-10R 
Tempo: steady 
Modification: position the bar higher + bend your legs and plant your feet on the floor for more assistances, or choose bent over dumbbell rear delt row

Set Up: 
- rack the barbell on the rack just below hip height  [higher or lower depending on how much assistance you need. higher=more assistance, lower=less assistance]
- lie on the ground in a supine position underneath the barbell 
- position your chest directly below the barbell 
- point your toes, squeeze your glutes, pull belly button to spine and brace
- extend your arms and grip the barbell with a wide, pronated grip [wider than shoulders]
- contract your lats and think about breaking the bar in half 

Execution: 
- drive your heels into the ground, retract your scapula, and bend your elbows 
- row your high chest, just under your collarbone, towards the bar
- drive your elbows wide, in line with or slightly below your delts
- contract your rear delts, high back 
- release your chest from the bar as you extend your arms
- lower your torso towards the ground again 
- keep tension between reps 
- your body should move in one straight line, do not let your hips fall

Inverted Rear Delt Row [wide grip]

Rep Range: 10-12R 
Tempo: 3 second eccentric, each rep 
Modification: bent forward dumbbell Y raise

Set Up: 
- position each side of the cable lower than hip height
- face the cable and grip the knob of the cables on each side with the opposite hand
- the cables should criss cross in front of your chest, pronated grip on the knobs 
- step in the center of the cable rig
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms straight forward, in line with your chest
- position your thumbs down, pinkies up
- keep a neutral head, neck, and spine 

Execution:
- keep your arms straight and lead with your pinkies as you pull the cables out and overhead
- raise your arms into a Y shape, pinkies up, at the top of the rep 
- contract your delts, rear delts, high back 
- with straight arms lower your arms with control until they are in line with or slightly below your chest

Double Cable Y Raise

Rep Range: 6-8R each side
Tempo: 3 second hold at the top, each rep 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- pull belly button to spine, drive your ribs down and brace
- keep your torso upright, neutral head, neck, and spine 
- bend your arm holding the dumbbell and pin it at a 90 degree angle 
- begin with your elbow by your side

Execution: 
- keep your arm pinned at a 90 degree angle and lift your arm away from your body
- lead with your elbow
- raise the dumbbell until your elbow is in line with your delt, palm down at the top of the rep 
- contract your lateral delt 
- lower your arm back down by your side
- keep your wrist straight

Single Arm Bent Arm Lateral Raise

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: bench dips or kettlebell floor dips 

*use assisted machine dips, banded dips, bodyweight or weighted variation

Set Up: 
- face the dip machine
- grip the dip handles with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and press yourself up from the platforms 
*step your feet onto the band
- extend your legs, point your toes, keep them below or slightly in front of your torso 
- keep your chin tucked

Execution: 
- bend your elbows, allow them to travel back, behind you
- keep your chest upright as you lower your body towards the ground
- bend your elbows to 90 degrees or just below 
- extend your arms and press yourself back up again
- contract your triceps

Dips [triceps focused]

Rep Range: 10-12R 
Tempo: 3 second eccentric, each rep 
Modification: double banded overhead extension, or double dumbbell overhead extensions 

Set Up: 
- position each side of the cable high 
- step in front of the cable, facing the cable rip 
- grip the knob of each cable with the opposite hand on each side, neutral grip 
- step to the center of the cable rig, get into a hip width stance, toes forward
- squeeze your glute, pull belly button to spine, and brace
- pull the cables and pin your elbows by your sides
- the cables should criss cross in front of your chest
-  keep a neutral head, neck, and spine 

Execution: 
- lead with your pinkies, keep your elbows pinned
- pull the cables and extend your arms out and down towards the ground on each side
- contract your triceps 
- with elbows pinned in line with your torso, bend your arms and release the cables so your hands travel towards the center again with control

Double Cable Tricep Extensions

Rep Range: 6-8R 
Tempo: 3 second hold at the top, each rep 

Set Up: 
- grip a dumbbell in one hand, pronated grip  
- lie back in a supine position on a flat bench 
- press your back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- lift the dumbbell and pin your elbow over your delt 

Execution: 
- keep your elbow pinned over your delt and bend your arm 
- lead with your thumb and lower the dumbbell across your chest and towards the opposite shoulder, 90 degree bend in your arm 
- lead with your pinky and extend your arm over your delt again 
- contract your tricep

Single Arm Cross Body Skull Crusher

8/15 Delts, Triceps, Calves

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$$ 🔥

Stephanie

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 😈

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!!

Megan

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

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

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 ❤️

8/15 Delts, Triceps, Calves

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