Name: Playbook - Sam Sweeney - 8/18 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.201Z
Duration: 75 min
Description: 8/18 Delts, Biceps, Calves

Sarah

Brittany

Jacqueline

Meghan

I miss the main lifts at the beginning of every workout.

Juana

Audry

Sam and Noel you never disappoint 💪🏾👊🏾

Kimmy

Great arm pump! Pushed the weight on the hammer curls and liked the challenge! 💪🏽

Safia

Megan Laudick

Cara

Loving the flow of these workouts! 🔥❤️

Becky

Jean

Megan

The slow eccentric and holds get me GOOD 🔥

Corrine

For not wanting to workout, that was a good one… especially when I don’t like training upper as much (being a little broad 🤦🏼‍♀️

Alli

My body is worked! Exhausted but feeling accomplished 💪🏼💗

Amie

It's great to be back at it!❤️🔥👊🏽

April

Deja

Hilary Hancock

I feel the gains happening every workout 😮‍💨😮‍💨

Allie Caruso

Lacey

Lindsey

Carly

My shoulders wanted me to tell you they are calling in sick rest of the day 😊

Jennifer

Ohhhhh yeah…Upper body pump for sure!!! Thank you 🙏🏼

Lorena

Donalee

Katie

Regina

Porchia

tara

Paula

💪🏻💪🏻💪🏻  that upper body pump tho!!

Stephanie

Definitely going to feel that one tomorrow

Tasha

The efficacy of yesterday's chest day was very notable in the barbell overhead presses 🥲

Rachel

Mike

Rachael Milbrook

Steven

Happy Friday!

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.

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: Dumbbell High Pull: 4S/6-8R each side
1b. Standing Barbell Deficit Calf Raise: 4S/10-12R 
*120 seconds rest between sets*

2. Seated Barbell Overhead Press: 4S/8-10R 
*90 seconds rest between sets*

3a. Double Cable Lateral Raise: 3S/10-12R [w/ 3 second eccentric each rep]
3b. Single Arm Seated Front Raise: 3S/6-8R each side [w/ 3 second pause at the top of each rep] 
*60 seconds rest between sets*

4. Barbell Drag Curl: 4S/8-10R 
*90 seconds rest between sets*

5a. Double Cable Recline Curls: 3S/10-12R [w/ 3 second eccentric each rep] 
5b. Single Arm Seated Hammer Curl: 3s/6-8R each side [w/ 3 second hold at the top of each rep]
*60 seconds rest between sets*

8/18 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- begin with your arms extended down in front of your torso
- keep a tall torso- neutral head, neck, spine 

Execution: 
- bend your arms and drive your elbows high and wide
- pull the dumbbells to chest level, elbows at or higher than your shoulders at the top of the rep
- contract your lateral delts/traps
- extend your arms down in front of your torso again and lower the dumbbells towards the ground 
- keep your wrists straight 
- lead with your elbows
- use your lateral delts to control the pull

Primary: Dumbbell High Pull

Rep Range: 10-12R 
Tempo: steady 
Modification: standing dumbbell deficit calf raise

Set Up: 
- place a low platform or plate in the center of the barbell rack 
- load the bar with appropriate weight or use no weight 
- position the barbell in a front racked position on your high chest, just under your collarbone
*use a ‘clean’ or a criss crossed rack 
- grip the bar tight, keep your elbows high and pointing forward, in line with your shoulders
 contract your lats as you pull the bar into your high chest
- squeeze your glutes, pull belly button to spine, and brace
- step away from the rack and elevate the balls of you feet on the plate
- allow your heels to hang off the plate and lightly rest on the ground
- keep your gaze focused on one point on the ground in front of you to help with stability 
- keep your chest upright and facing forward 

Execution: 
- keep your legs straight [not locked out] and drive the balls of your feet into the plate
- lift your heels away from the ground 
- contract your calves at the top 
- keep the balls of your feet glued to the plate and lower your heels to tap the ground again
- keep elbows high, do not let the barbell pull your chest forward

Standing Barbell Deficit Calf Raise

Superset

Rep Range: 8-10R
Tempo: steady 
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack. 
- set the barbell on the rack so you are able to extend your arms up and behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- sit on the bench and plant your feet flat on the ground and push your back into the back of the seat
- pull belly button to spine, drive your ribs down, and brace
- extend your arms up and reach them up and behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point]
- lift the barbell from behind and position it overhead

Execution: 
- tuck the elbows forward just slightly and bend your arms
- lower the bar to chin level or just below
- elbows should reach at least 90 degrees at the bottom of the rep 
- drive your feet through the floor as you extend the arms and press the weight back overhead, bar directly over your head 
- keep wrists in line with the elbows
- keep chest upright

Seated Barbell Military Press

Rep Range: 10-12R
Tempo: 3 second eccentric each rep 
Modification: standing dumbbell lateral raises

Set Up: 
- attach single arm handles to each side of the cable and position them low
- grip each handle with the opposite hand so the cables criss cross in front of you, neutral grip
- step to the center of the cable, feet hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- begin with your arms extended down in front of your torso where the cables criss cross in front of you

Execution: 
- keep your arms straight and pull the cables as you extend your arms out to your sides
- lift the cables until they are in line with your shoulders, palms down at the top of the rep 
- contract your lateral delts
- lower your arms down in front of your torso again 
- keep your shoulders back, traps down 
- keep a neutral head, neck, spine
- keep your arms straight, a slight bend in your elbows is ok

Double Cable Lateral Raise

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

Set Up: 
- sit on a bench, plant your feet on the ground 
- grip a dumbbell in one hand, neutral grip to begin
- extend your arm and hold the dumbbell down by your side
- pull your belly button to spine and brace
- keep your chest upright, shoulders down and back 

Execution: 
- keep your arm holding the dumbbell straight 
- lift the dumbbell and raise your arm froward until the dumbbell is in line with your front delt
- rotate the dumbbell to a pronated grip at the top of the rep 
- contract your front delt
- keep your arm straight and lower the dumbbell back down by your side again with control 
- rotate to a neutral grip again at the bottom of the rep, arm down by your side

Single Arm Seated Front Raise

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: ez/straight bar or dumbbell drag curls

Set Up: 
- grip the barbell LIGHTLY just outside of hip width
*we want to lesson the help from our forearms and let biceps do the work 
- stand with feet hip width apart, squeeze your glutes, pull belly button to spine and brace
- extend your arms and hold the bar down in front of your torso to begin 
- keep a neutral head, neck, and spine 

Execution: 
- allow your elbows to move backwards, behind your torso 
- pull the bar away from the ground and lift the bar straight up along the line of your body and towards your chest
- with elbows positioned behind your torso, contract your biceps at the top of the rep 
- allow elbows to move forward again and lower the bar down in front of your torso with control 
*the bar should stay close and move in a straight line up and down your torso

Barbell Drag Curl

Rep Range: 10-12R 
Tempo: 3 second eccentric each rep 
Modification: dumbbell recline curl

Set Up: 
- attach the single arm handles to each side of the cable, position them low
- face away from the cable and grip each handle with each hand, supinated grip
- step to the center of the cable rig 
- take 2-3 steps forward and take a hip width stance, toes forward 
- extend your arms back behind your torso, towards the cables behind you
- squeeze your glutes, pull belly button to spine, and brace
- pin your shoulders down and back, chest facing forward

Execution: 
- pin your elbows behind your torso and pull the cables up and towards your chest
- contract your biceps
- keep your elbows pinned behind your torso and release the cables as you extend your arms behind you again 
- be sure to fully extend your arms at the bottom of each rep 
- keep your traps down

Double Cable Bicep Curl [facing away]

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

Set Up: 
- sit on a bench, plant your feet on the ground 
- grip a dumbbell in one hand, neutral/hammer grip
- extend your arm and hold the dumbbell down by your side
- pull belly button to spine and brace
- keep your torso tall- head, neck, spine neutral 

Execution: 
- pin your elbow to your side and lead with your thumb as you curl the dumbbell towards your front delt
- contract your bicep
- keep elbow pinned next to or slightly behind your torso and lower the dumbbell as you extend your arm down by your side again

Single Arm Seated Hammer Curl

8/18 Delts, Biceps, 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

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!

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 ❤️

8/18 Delts, Biceps, Calves

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