Name: Playbook - Sam Sweeney - 8/29 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.235Z
Duration: 75 min
Description: 8/29 Delts, Triceps, Calves

All good except for the lateral tri extension…shoulder didn’t like it🤔

Carmen

I have never been able to do diamond push ups, not even incline and today I did 4 x 3 sets. Proud of that one 💪🏼

Brittany

Jennifer

Rachel

Shoulder Boulders!!!! Shoulders are quickly becoming a fav of mine! The progress I’ve seen in the last couple weeks is amazing!!!

DeAnna

Audry

Kimmy

Safia

Amie

Cheryl

April

Lacey

Lorena

Love the eccentric tempos! Especially on the face pulls

Annaleis

Why are the diamond push-ups so much harder than regular tricep Push-ups!? 🤔

Lots of modifications because my shoulder and neck are really tweaked, but still so good!

Megan

Regina

Nicole

Nyakeh

Todays moves were a love hate lol but I liked it

Porchia

Good little workout before the hurricane comes 😂

Lauren Richards

Prepping for Idalia with the Sweeney workouts! 🔥

Lindsay

Paula

Tasha

Bouldas never been my forte and don’t try to go heavy with them being broad already but that was a good sweat… #hurricaneidalia say no more.

Alli

Stephanie

Kristie

Megan Laudick

Mike

Steven

These shoulder day pumps are killer 🔥🔥🫶🏻

Corrine

Loved everything about this workout 🥵🔥

Happy Tuesday!

Week 7 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. Reverse Facing Hack Squat Calf Raise: 4S/8-10R  [2 second hold at the top of each rep]
*120 seconds rest*

2. Seated Behind the Head Overhead Pin Press: 4S/8R [w/ 3 second pause at the top of each rep]
*90 seconds rest*

3a. 1.5R Seated Lateral Raise: 3S/6-8R
3b. Seated Floor Cable Floor Facepull: 3S/8-10R each side [w/ 3 second eccentric each rep]
*60 seconds rest*

4. Kneeling Cable Straight Bar Push Downs: 4S/8R [w/ 3 second pause at the top of each rep]
*90 seconds rest*

5a. 1.5R Diamond Push Ups: 3S/6-8R 
5b. Single Arm Cable Lateral Tricep Extension: 3S/8-10R each side [w/ 3 second eccentric each rep]
*60 seconds rest*

8/29 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
Tempo: 2 second pause at the top of each rep 
Modification: standing leg press machine, or standing barbell calf raise

Set Up: 
- face the back pad of the machine and step each foot centered and low on the hack squat platform 
- take a hip width stance, toes forward
- drive your traps up into the shoulder pads, grip the handles on each side
- pull the pad into your shoulders, contract your lats and squeeze your elbows to your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine
- unlock the machine and stand

Execution: 
- keep your legs straight, a slight bend is ok, and press up onto the balls of your feet
- lift your heels away from the platform as high as you are able
- contract your calves
- lower your heels to the platform until your feet are flat again 
- keep a tight grip on the handles on each side

Reverse Facing Hack Squat Calf Raise

Superset

Rep Count: 8R
Tempo: 3 second hold at the top of each rep 
Modification: seated dumbbell or barbell overhead press

*set the pins higher and lessen the ROM to accommodate for mobility if needed or see modifications

Set Up: 
- place a bench in the center of your rack 
- rack your pins or safety bars above shoulder height in the seated position 
- rack your bar across the pins behind your bench 
- sit on the bench, facing away from the bar
- plant your feet on the ground, drive your mid back into the bench 
- squeeze your glutes, pull bely button to spine, and brace
- drive your ribs down 
- squeeze your scapula together and lift your arms behind your head to grip the bar
- grip the bar positioned behind your head with a slightly wider than shoulder width, pronated grip 
- think about breaking the bar around your head, contract your lats, and point your armpits forward
- tuck your chin and point your knuckles towards the ceiling

Execution: 
- extend your arms and press the bar off of the pins and directly over your head
- be sure your arms are fully locked out and the bar is directly over the center of your head at the top of the rep 
- bend your elbows so they travel slightly in front of your torso and lower the bar back behind your head
- lower the bar to tap the pins
- hold tension in your lats to help support the push overhead
- keep a tight brace in your core
- keep your knuckles facing the ceiling

Seated Behind the Head Overhead Pin Press

Rep Range: 6-8R 
*1R + .5R= 1.5R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- sit on the seat of a bench, plant your feet on the ground 
- extend your arms down by your sides, neutral grip on the dumbbells
- sit up tall, pull belly button to spine, tuck your ribs, and brace
- keep a neutral head, neck, spine 

Execution: 
- keep your arms straight and raise your dumbbells out to your sides
- lift the dumbbells until they are in line with your lateral delts
- lower the dumbbells .5R 
- raise your arms to the top of the rep again 
- contract your lateral delts
- lower your arms back down by your sides again with control 
- keep your shoulders back, traps down 
- try to avoid swinging the weight up 
- keep your wrists straight

Seated 1.5R Lateral Raise

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification seated floor banded face pull or banded pull apart

Set Up: 
- attach a cable rope to one side of the cable and position it high 
- step in front of the cable, face the rope
- grip the ends of the rope with a neutral grip, thumbs facing you
- pull the rope and step back 1-2 steps
- sit on the ground, bend your legs and plant each foot on the ground 
- extend your arms towards the cable 
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down and lean your torso back just slightly 
- keep a neutral head, neck, and spine

Execution: 
- bend your arms and pull the rope towards your face
- drive your elbows wide and rip the rope apart 
- keep your elbows high and in line with your delts, or just slightly below 
- contract your rear delts
- release the cable from your face and extend your arms towards the cable again with control 
- focus on your rear delts controlling the movement as opposed to your mid back 
- keep your scapula pinned

Seated Floor Cable Rope Facepull

Compound Set

Rep Count: 8R 
Tempo: steady 
Modification: banded push downs or triceps dips [assisted or bench dips]

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, shoulder width apart
- pull the cable and get down into a tall kneeling position 
- begin with your arms bent, elbows pointing back and squeezed close to your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- extend your arms and push the cable straight down towards the ground 
- contract your triceps
- bend your elbows, allow them to travel back and keep them squeezed to your sides 
- release the cable away from the ground until your arms are bent ~90 degrees again

Kneeling Cable Straight Bar Pushdowns

Rep Range: 6-8R total 
*1R + .5R= 1.5R
Tempo: steady 
Modification: incline diamond push ups or on your knees

Set Up: 
- plant your hands on the ground, close- inside shoulder width, directly under your chest
- step your feet back and into a wide stance
- squeeze your glutes, pull belly button to spine, and brace 
- keep your hips in line with your torso
- keep a neutral head, neck, and spine 

Execution: 
- bend your elbows, keep them pinned close to your sides
- lower your chest towards the ground 
- press your hands through the ground and push your chest away from the ground .5R
- bend your elbows and lower your chest towards the ground again with control 
- extend your arms and push your chest away from the ground
- drive your elbows in and under your shoulders again, contract your triceps at the start position 
- hold a tight brace, your body should move up and down as one

1.5R Diamond Push Ups

Rep Range: 8-10R each side
Tempo: 3 second eccentric 
Modification: banded lateral tricep extensions 

Set Up: 
- use no handle attachment and set one side of the cable at shoulder height or just below 
- step in front of the cable, facing 90 degrees from the cable 
- grip the knob of the cable with your hand furthest from the cable, pronated grip 
- pull the cable across your torso and pin your elbow out to your side and slightly below your shoulder
- begin with your arm bent across your chest
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square, 90 degrees from the cable 

Execution: 
- keep your elbow pinned, lead with your pinky, and pull the cable across your chest and out to your side
- contract your tricep
- keep your elbow pinned in place and bend your elbow as you release the cable across your chest again 
- keep your chest upright and facing forward

Single Arm Cable Lateral Tricep Extensions

8/29 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

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 ❤️

8/29 Delts, Triceps, Calves

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