Name: Playbook - Sam Sweeney - 8/4 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.156Z
Duration: 70 min
Description: 8/4 Delts, Biceps, Calves

Brittany

Michelle Zabin

Preet Klair

Kathryn Whitten

Super strong day! And I feel I’m getting such better control with my cable shoulder exercises too 💪💖

Megan

Channing

jackie

All I can say is shoulder boulders! My shoulder feel like that are rounding out nicely! And my baby biceps are real biceps now!!!

DeAnna

Jemme

Missed a week but I’m so happy I picked it all up with this workout to start my new week 🔥

Serena

Humbled by the landline work 🔥🔥🔥🔥!

Marla

Natalie

Megan Laudick

Amie

Deja

That last SS was 🤌🏼🤌🏼🤌🏼

Alicia Heier

Jennifer

April

Allison

Tiffany

Kimmy

Tish

Steven

Landmine hammer curls🥵 I’m sorry why are those so hard!! Very humbling! Great workout!  Loved the last set!!

Took me so long to do but so good. Arms on fire

Katie

Kayla

NiCoalle

Maranda

Porchia

Nyakeh

Danielle

Leaving the gym with a great case of noodle arms after that one 🍜

Audry

Fridays are still for the glamour muscles. The landmines this week have been my favorite- hope they’re here to stay!!! 🙏🏻

Maria Zenz

Becky

Kristie

Paula

Lauren Richards

Tasha

Sarah

Mike

Stephanie

My delts have become a whimpering mess by the end of the week, whoo-ee...

Rachel

Clocked in and out in an hour 🫡😮‍💨

Rachael Milbrook

Happy Friday!

Week 3 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*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: Single Arm Dumbbell High Pull: 4S/10-12R each side
1b. Single Leg Leg Press Calf Raise: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Cable Front Raise: 3S/15R-20R each side
2b. Single Arm Wide Cable Curl: 3S/12-15R each side 
*75 seconds rest*

3a. Single Arm Landmine Kneeling Press: 2S/12-15R each side
3b. Single Arm Landmine Concentration Curl: 2S/10-12R each side 
*60 seconds rest*

4a. Dumbbell Push Press: 5S/10R 
4b. Dumbbell Hammer Curls: 5S/10R 
*30 seconds rest between sets*

8/4 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- optional to stand next to a bench or rack for support
- reach your arm out to your side to grip the rack or bench with your free hand
- extend your dumbbell down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your arm and drive your elbow above shoulder height and out to your side
- pull the dumbbell up, along the line of your torso
- pull the dumbbell to chest level
- your elbow should be higher than your dumbbell at the top of the rep, wrist straight
- contract your lateral delt
- lower the dumbbell in front of your torso again until your arm is extended down in front of you 
- keep your traps down 
- keep your shoulders back 
- keep wrists straight 
- pull only so high that you can control the movement through your lateral delt

Primary: Single Arm High Pull

Rep Range: 10-12R each side
Tempo: steady 
Modification: any machine single leg calf raise

Set Up:
- position yourself on the leg press machine 
- keep one leg bent, foot planted on the ground 
- plant the ball of your other foot low on the platform, heel hanging off the platform
- grip the handles on each side and pull yourself into the seat
- squeeze your glutes, pull belly button to spine, and brace 

Execution:
- unlock the platform
- keep your working leg slightly bent
- drive the ball of you foot into the platform and drive the platform away 
- lift your heel and contract your calf
- keep a slight bend pinned in your working leg throughout [never lockout or hyperextend]

Single Leg Leg Press Calf Raise

Superset

Rep Range: 15-20R each side
Tempo: steady 
Modification: dumbbell front raise

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
- step in front of the cable, facing away 
- squeeze your glutes, pull belly button to spine and brace 
- grip the handle with a pronated grip 
- take 1-2 steps forward, away from the cable 
- keep your hips and chest square, facing forward
- keep a neutral head, neck, and spine 

Execution: 
- pin a slight bend in your arm 
- pull the cable and raise your arm straight forward
- lift the handle until it is in line with your front delt
- contract your front delt
- lower your arm with control until it is by your side again

Single Arm Cable Front Raise

Rep Range: 12-15R each side
Tempo: steady 
Modification: supinated grip dumbbell preacher 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 90 degrees from the handle 
- grip the handle with the hand closest to the cable, supinated grip
- step away from the cable 2-3 steps
- keep your palm open and extend your arm towards the cable out to your side
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square 

Execution: 
- drive your elbow towards your side
- pull the cable and curl the handle towards your delts to the side
- contract your bicep 
- release the cable out to your side again with control
- make sure to fully extend your arm at the bottom of each rep

Single Arm Wide Cable Curl

Rep Range: 12-15R each side
Tempo: steady 
Modification:  single arm half kneel dumbbell press [neutral grip]

*if you do not have landmine attachment, position one end of the barbell in the corner of the room. pad the barbell with a towel if needed

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell, facing the bar
- load the barbell with appropriate weight 
- get down on the ground in a half kneel position 
- grip the end of the barbell with a neutral grip, with the hand opposite from your planted foot 
- position the end of the barbell at your front delt, elbow pointing forward
- squeeze your glutes, pull belly button to spine, and brace
- lock your hips in, and tuck your ribs down 
- keep your hips square- head, neck, spine neutral 

Execution: 
- extend your arm and press the end of the barbell straight up
- keep the end of the barbell in line with your delt at the top of the rep, arm fully straight
- bend your arm, keep elbow forward, and lower the barbell to your front delt again 
- keep your chest upright and facing forward

Single Arm Landmine Kneeling Press

Rep Range: 10-12R each side
Tempo: steady 
Modification: dumbbell supinated grip cross body curl 

*if you do not have landmine attachment, position one end of the barbell in the corner of the room. pad the barbell with a towel if needed

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell, facing 90 degree from the end of the bar [positioned behind the end of the barbell] 
- load the barbell with appropriate weight 
- grip the end of the bar with the hand closest to the bar, supinated grip
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine and push your hips back as you bend your torso forward
- face your chest to the ground and pin your elbow on the working side to the inside of your knee 
- stabilize with your non working side by placing your hand on your outside knee 

Execution: 
- drive your elbow into your knee as you lift the end of the barbell away from the ground
- curl the end of the barbell up and towards your delt
- contract your bicep
- lower the end of the bar and extend your arm towards the ground again
- keep your hips square 90 degrees from the end of the barbell
- keep a tight grip on the barbell

Single Arm Landmine Concentraction Curl

Rep Count: 10R 
Tempo: steady, power

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and curl the dumbbells to your shoulders
- point your elbows forward
- palms shouldrface in, dumbbells resting on your front delts 

Execution: 
- bend your knees just slightly
- press up onto your toes and extend your legs 
- use the momentum from your lower body to extend your arms and press your dumbbells into the overhead position 
- plant your heels on the ground at the top of the rep, dumbbells directly over your shouldelrs
- bend your elbows and lower the dumbbells to your shoulders with control 
- keep your elbows pointing forward
- catch the dumbbells with soft knees as you lower the dumbbells

Dumbbell Push Press

Rep Count: 10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand with feet hip width apart, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- pin your elbows by your sides 
- keep your chest upright, ribs tucked
- keep a neutral head, neck, and spine 

Execution: 
- pin your elbows to your sides and lead with your thumbs as you curl the dumbbells away from the ground and towards your front delts 
- contract your biceps
- lower the dumbbells with control as you extend your arms towards the ground again 
- be sure to fully extend your arms at the bottom of each rep

Dumbbell Hammer Curls

8/4 Delts, Biceps, Calves

Ashlee

Jody

Lorena

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!!

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 🧡

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

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

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! 🔥

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 ❤️

8/4 Delts, Biceps, Calves

Community

More workouts from Sam Sweeney