Name: Playbook - Sam Sweeney - 8/22 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.212Z
Duration: 75 min
Description: 8/22 Delts, Triceps, Calves

By the end I was happier…different movements to get dialed in.

Carmen

Brittany

Loved it. Very challenging with these variations!!

Megan

One of my least favorite ever. I normally really love every workout so it's bound to happen from time to time

Brittney

Katie

Anna

Steven

Rachel Seward

Tierra

Audry

That was my second favorite French press.

Reyd

Madison

Safia

Sarah

This workout was on point 💯💪🏼🔥

Amie

Wow!!!! 👏🏾Love 👏🏾this 👏🏾one💪🏾👊🏾

Kimmy

Wowsiers…feeling that shoulder pump for sure 😀. Thank you 🙏🏼

Lorena

Carly

Loved the side lying variations…mins muscle connection was 🔥 on those!

Regina

🏋️‍♂️😮‍💨😮‍💨🔥

Nyakeh

Paula

Stephanie

Mike

Happy Tuesday!

Week 6 of 12 week split
*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 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 Dumbbell Overhead Press: 4S/6-8R 
1b. Single Leg Standing Deficit Calf Raise [w/ weight belt] : 4S/8-10R each side [2 second hold at the top of each rep]
*120 seconds rest*

2. Chest Supported EZ Bar Face Pull: 4S/6-8R [w/ 4 second slow eccentric each rep]
*90 seconds rest*

3a. Bent Over Dumbbell Overhead Press: 3S/12R, 10R, 8R 
3b. Side Lying Dumbbell Lateral Raise: 3S/8-10R each side [w/ 2 second hold at the bottom and top of each rep]
*60 seconds rest*

4. Seated EZ Bar French Press: 4S/6-8R [w/ 4 second slow eccentric]
*90 seconds rest*

5a. Cable Straight Bar Supinated Grip Tricep Extensions: 3S/12R, 10R, 8R
5b. Side Lying Dumbbell Tricep Extension: 3S/8-10R each side [w/ 2 second pause at the bottom and top of each rep]
*60 seconds rest*

8/22 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: 8-10R each side
Tempo: 2 second pause at the top of each rep
Modification: hold dumbbells down by your sides in place of weight belt 

*use the barbell on the rack in front of you or a machine for assistance 

Set Up: 
- place a plate on the ground in front of a barbell rack
*barbell racked at shoulder height or just below
- load a weight belt with appropriate weight and position the belt around your hips
- face the rack and step the ball of one foot on top of the plate, allow your heel to hang off the plate
-  bend your other leg and keep your foot off the plate
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms forward and lightly grip the bar in front of you for assistance
- keep a neutral head, neck, and spine

Execution: 
- drive the ball of your foot into the plate
- lift your heel away from the ground and as high as you are able
- contract your calf
- keep the ball of your foot glued to the plate and lower your heel towards the ground again 
- keep your working leg straight, not hyperextended

Single Leg Standing Deficit Calf Raise [w/ weight belt]

Superset

Rep Range: 6-8R 
Tempo: 4 second eccentric
Modification: chest supported dumbbell face pull 

Set Up: 
- position an incline bench at a ~60 degree incline 
- grip the EZ bar shoulder width apart or just outside, pronated grip 
- straddle the incline bench, press your chest and hips into the back pad of the bench 
- extend your arms holding the ez bar straight down from your shoulders in front of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- keep your scapula pinned and bend your arms 
- drive your elbows wide as you pull the bar up and towards your forehead
- elbows should be wide and in line with or slightly below your shoulders
- contract your rear delts and high back at the top of the rep 
- extend your arms and lower the bar towards the ground again with control 
- keep your wrists straight 
- think about driving your elbows wide and ripping the bar apart as you pull the bar towards your face

Chest Supported EZ Bar Face Pull

Rep Count: 12R, 10R, 8R
Tempo: steady 

Set Up: 
- sit on the seat of a bench, plant your feet on the ground 
- grip a dumbbell in each hand, pronated grip 
- pull belly button to spine and brace
- keep a neutral head, neck, and spine
- tuck your chin and bend your torso forward so your chest faces the ground 
- bend your arms and lift the dumbbells to either side of your head, palms down 

Execution: 
- extend your arms forward and press the dumbbells away from your shoulders
- fully extend your arms at the top of the rep, hold tension in your delts/rear delts
- bend your elbows, squeeze them to your sides as you bring the dumbbells back to either side of your head 
- keep your palms down 
- keep your back flat
- keep wrists straight

Bent Over Dumbbell Overhead Press

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom and top of each rep 
Modification: leaning lateral raise

Set Up: 
- set your bench to ~60 degree incline
- grip a dumbbell in one hand, neutral grip 
- lie on your side on the incline bench
- your arm on top should be the one holding the dumbbell
- hook your other arm over the edge of the bench to secure yourself to the bench 
- squeeze your glutes, pull belly button to spine, and brace
- keep your arm holding the dumbbell straight and extend your arm down in front of you torso in the side lying position 

Execution: 
- keep your arm straight and raise the dumbbell out to your side
- raise the dumbbell up until it is in line with your lateral delt at the top of the rep 
- contract your lateral/rear delt
- keep your arm straight and lower the dumbbell in front of your torso with control 
- keep your chest facing out to the side
- keep your wrist straight 
- keep your trap down

Side Lying Dumbbell Lateral Raise

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell French press

Set Up: 
- load the EZ bar with appropriate weight 
- sit on a bench, plant your feet on the ground
- grip the ez bar with a pronated grip, just inside shoulder width apart
- pull belly button to spine and brace
- keep an upright torso, with a neutral head, neck, and spine
- lift the bar into the overhead position, bar directly over your head
- point your elbows forward

Execution: 
- bend your elbows and allow them to flare wide
- lower the bar behind your head, keeping a tight grip on the bar
- extend your arms and press the bar up and into the overhead position again 
- contract your triceps

Seated EZ Bar French Press

Rep Count: 12R, 10R, 8R 
Tempo: steady 
Modification: banded supinated grip extensions

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, facing the straight bar
- grip the bar with a supinated grip, shoulder width apart
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and brace
- pull the bar and pin your elbows by your sides
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- pull the cable and extend your arms towards the ground 
- contract your triceps
- keep your elbows pinned by your sides and bend your arms as you release the cable with control until your arms are bent at ~90 degrees again 
- keep your traps down
- keep your wrists straight

Cable Straight Bar Supinated Grip Tricep Extensions

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom and top of each rep 

Set Up: 
- set your bench to ~60 degree incline
- grip a dumbbell in one hand, pronated grip 
- lie on your side on the incline bench
- your arm on top should be the one holding the dumbbell
- hook your other arm over the edge of the bench to secure yourself to the bench 
- squeeze your glutes, pull belly button to spine, and brace
- bend your top arm and lift your elbow to pin it in line with your delt
- begin with your arm bent, elbow pointing towards the ceiling, dumbbell pointing towards the ground 
- keep your head, neck, spine neutral 

Execution: 
- lead with your pinky and extend your arm, lifting the dumbbell towards the ceiling
- contract your tricep
- keep your elbow pinned over your delt and bend your arm as you lower the dumbbell in front of your torso and towards the ground with control

Side Lying Dumbbell Tricep Extension

8/22 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 😈

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!

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

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 ❤️

8/22 Delts, Triceps, Calves

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