Name: Playbook - Sam Sweeney - 8/25 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.224Z
Duration: 75 min
Description: 8/25 Delts, Biceps, Calves

Definitely getting stronger in my shoulders. Slooooowly👍🏼💕

Carmen

Brittany

Karen

Megan

I love this day of the split so much. My biceps are ripping.

Joanne Arnold

Janelle

Kimmy

Tiffany

Deja

Molly

Stephanie

Audi

Liza

Amie

Stormy

Took 3 weeks off and felt so weak, but happy to get a workout in!

Kelsey

I loved those single armed cable t-raise!

Cheryl

Jennifer

chelsea

Ashley

Lacey

Steven

Can’t get enough of this program…Upper body is on 🔥🔥🔥. Thank you 🙏🏼

Lorena

Caleb

Porchia

Mike

Paula

Lakshmi Neelesh Nimmagadda

First week officially using the app. Loved the workouts !

Zenele

Megan Laudick

Rachel

Becky

Corrine

Happy Friday!

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.

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. Single Leg Seated Calf Raise: 4S/6-8R each side [2 second pause at the bottom and top of each rep]
*120 seconds rest between sets*

2. EZ Bar Front Raise: 4S/6-8R [w/ 4 second eccentric] 
*90 seconds rest between sets*

3a. Seated Kettlebell Overhead Press: 3S/12R, 10R, 8R 
3b. Single Arm Cable T Raise: 3S/8-10R each side [w/ 2 second pause at the top and bottom of each rep] 
*60 seconds rest between sets*

4. EZ Bar Spider Curls: 4S/6-8R [w/ 4 second eccentric] 
*90 seconds rest between sets*

5a. Wall Hammer Curls: 3S/12R, 10R, 8R 
5b. Single Arm Reverse Cable Curl: 3S/8-10R each side [w/ 2 second pause at the top and bottom of each rep]
*60 seconds rest between sets*

8/25 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: 6-8R each side
Tempo: 2 second pause at the top and bottom of each rep
Modification: use a weight plate resting on your quads in the seated position to mimic the movement [elevate your foot on a plate below you for the deficit], or choose another calf raise machine 

Set Up: 
- sit on the calf raise machine 
- bend your knees and place one foot on the ground
- plant the ball of your other foot on the platform, heel hanging down towards the ground 
- drive your knees up into the pads of the machine 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep an upright torso 
- grip the handles and squeeze your elbows in by your sides

Execution: 
- use as little assistance from your non working side as possible 
- drive the ball of your foot through the platform 
- lift your heel away from the ground 
- drive your heel high, full extension 
- contract your calf
- lower your heel towards the ground again with control, while keeping the ball of your foot glued to the platform

Single Leg Seated Calf Raise

Superset

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: chest supported dumbbell front raise 

Set Up: 
- grip the EZ bar with a pronated, shoulder width or slightly wider grip 
- extend your arms, holding the bar, down in front of your torso 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your arms straight, a slight bend in your elbows is ok

Execution: 
- with straight arms, raise the ez bar straight forward
- lift the bar until it is in line with your front delts
- lower the bar down in front of your torso, towards the ground again with control 
- keep your traps down, shoulders back 
- keep your wrists straight as you lift the bar

EZ Bar Front Raise

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

*replace Kbs with Dbs if needed 

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- sit on the bench, plant your feet on the ground, drive your mid back into the bench behind you
- squeeze your glutes, pull belly button to spine, and brace
- lift the dumbbells up and into the overhead position, pronated grip at the top of the rep
- point your armpits forward, kettlebells in line with your delts, palms facing in 
- keep a tall torso, neutral head, neck, and spine

Execution: 
- bend your elbows and keep them pointing forward
- rotate your grip to neutral as you lower the kettlebells 
- lower the kettlebells to your shoulders, at least a 90 degree bend in your arms
- extend your arms and press the kettlebells up and over your shoulders again at the top of the rep 
- rotate to a pronated grip at the top of the rep again 
- be sure your arms are fully extended at the top of the rep 
- keep your wrists straight 
- keep knuckles facing the ceiling

Seated Kettlebell Overhead Press

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom and top of each rep
Modification: single arm dumbbell T raise 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- stand in front of the cable, facing 90 degrees from the cable 
- stand with toes forward
- reach across and grip the handle with a neutral grip with the hand furthest from the cable 
- the cable should run across your torso
- squeeze your glutes, pull belly button to spine, and brace
- keep your head, neck, spine neutral 
- keep a tall chest
- pin a slight bend in your arm 

Execution: 
- pull the cable across your body and raise your arm out to your side
- lift the cable until the handle is in line with your lateral delt
- keep your arm straight and rotate your arm straight forward, until the handle is in line with your front delt
- pull the cable and rotate your arm back out to your side
- lower your arm down by your side again with control 
- keep your wrist straight
- keep your hips and chest square, facing 90 degrees from the cable 
- keep you traps down

Single Arm Cable T Raise

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell spider curls 

Set Up: 
- set your incline bench to 60-75 degrees
- grip the EZ bar with a supinated, shoulder width grip 
- stand in front of the bench, facing the back pad of the bench 
- straddle the seat of the bench with both legs
- position your chest and hips against the back pad of the bench 
- squeeze your glutes, push your hips into the bench 
- pull belly button to spine, and brace
- hook your arms over the edge of the bench and extend your arms down from your shoulders, bar hanging in front of your torso/the bench 
- pin your elbows below your front delts
- keep a neutral head, neck, and spine

Execution: 
- keep your elbows pinned below your delts and curl the bar towards your front delts
- contract your biceps
- extend your arms and lower the bar towards the ground again with control 
- be sure to fully extend your arms at the bottom of each rep 
- keep your elbows pinned, try to avoid them moving too far forward or back 
- keep your chest and hips glued to the bench

EZ Bar Spider Curls

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: concentrated hammer curls 

Set Up: 
- grip a dumbbell in each hand
- stand in front of a wall, facing away 
- take a hip width stance, toes forward, about a foot away from the wall 
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso back to the wall behind you, keep your hips forward off of the wall 
- press your upper/mid back into the wall
- extend your arms holding the dumbbells down by your sides
- pin your triceps to the wall behind your torso, dumbbells should hand behind your torso
- begin with a supinated grip on the dumbbells
- tack your traps down, shoulders back 
- keep a neutral head, neck, spine

Execution: 
- drive your triceps and elbows into the wall behind you
- pull the dumbbells away from the wall and curl them towards your front delts
- lead with your thumbs and rotate into a hammer grip position at the top of the rep
- contract your biceps
- keep your triceps pinned to the wall and lower the dumbbells as you extend your arms down by your sides with control 
- rotate your grip into supinated as you lower the dumbbells to the wall again

Wall Hammer Curls

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom and top 
Modification: dumbbell cross body reverse curl 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing the cable
- choose a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the handle of the cable with one hand, reverse grip 
- pin your elbow to your side
- keep your chest and his square, forward, facing the cable 
- keep a neutral head, neck, and spine

Execution: 
- pull the cable and curl the handle up and towards your front delt
- contract your bicep, keep tension in your forearm 
- keep your elbow pinned and lower the cable with control until your arm is extended down by your side again 
- keep your shoulder back, traps down 
- keep your wrist straight 
- keep a tight grip and hold tension in your forearm as you pull the cable each rep

Single Arm Reverse Grip Cable Curl

8/25 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

Audry

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!

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

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 ❤️

8/25 Delts, Biceps, Calves

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