Name: Playbook - Sam Sweeney - 8/8 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.167Z
Duration: 70 min
Description: 8/8 Delts, Triceps, Calves

Nice combos on this workout! I had to go super light on the round the worlds but a good one for me!
Super job you two!!!💕👊🏼

Carmen

Julie

Megan

Kathryn Whitten

Channing

4 months into my pregnancy and still getting these workouts done with minor modifications!💪🏼🔥

Lizzie Paschal

Shoulders are feeling strong! A. My rear delt felt damn strong today and B. What were those around the worlds? 🤣
That is all lol

DeAnna

Won’t be able to feel my triceps tomorrow 💪🏼

Kelsey

Taylor

Audry

Amber

Joanne Arnold

That is a workout I will save and repeat! That’s rare! Thanks! Perfect progression.

Lori Long

April

Steven

Who knew a barbell could feel so heavy! 😅

Taylor Willman

Perfect workout with a bummed ankle… 😢 although the calf raises felt rear stretching it out!

Alli

Those last two! I struggled! My arms were dying! 🤘🏻💪🏻🥵🔥🔥

Alicia Heier

Safia

Deja

Janelle

You guys never disappoint 💪🏾👊🏾

Kimmy

Heather

Allison

Massiel

Jennifer

Feeling myself getting stronger with each workout 💪🏻

Olivia

Lisa

Morgan

Lorena

Lety

The finishers are killing me this week 🥵

Katie

Wendy

Wow, triceps are pretty pumped! 🌶️🔥❤️

Mia Arrowsmith

These finishers are amazing. Another great workout!

Brandi

Porchia

Ashley Greeley

Maria Zenz

Paula

Tracy

Tasha

Kristie

Stephanie

Megan Laudick

Happy Tuesday!

Week 4 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.

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 Single Arm Overhead Press: 4S/10-12R each side
1b. Single Leg Seated Calf Raise: 4S/12-15R each side 
*90 seconds rest*

2a. Single Arm Machine Rear Delt Fly: 3S/15R, 12R, 10R each side 
2b. Single Arm Seated Bent Over Tricep Kickback: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Arm Chest Supported Low Around the Worlds: 2S/12-15R each side
3b. Single Arm Seated Overhead Cable Extension : 2S/10-12R each side
*60 seconds rest*

4a. Barbell Z Press: 5S/10R total 
4b. Barbell Skull Crusher: 5S/10R 
*60 seconds rest between sets*

8/8 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady 
Modification: seated oh press

Set Up: 
- grip a dumbbell in one hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace [neutral pelvis position] 
- use your other hand to assist you in lifting the dumbbell up and into the overhead position 
- pronated grip on the dumbbell, in line with your delt overhead
- drive your ribs down, keep your hips square
- keep a neutral head, neck, spine position 
- extend your non working arm out to your side for balance

Execution: 
- tuck your pinky forward just slightly 
- bend your elbow, keep it traveling slightly in front of your torso, and lower the dumbbell 
- lower to a ~90 degree bend in your arm or just below
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt
- complete all reps on one side before moving to the next

Primary: Standing Single Arm Overhead Press

Rep Range: 12-15R each side
Tempo: steady 
Modification: sit on a bench and place a plate or two on your quads- elevate the balls of your feet on a plate below you to create a deficit, or sun with 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 Count: 15R, 12R, 10R each side 
Tempo: steady 
Modification: dumbbell chest supported single arm rear delt fly 

Set Up: 
- adjust the bench of the machine to fit you
- sit on the bench with your chest pressed into the back pad
- plant your feet on the ground
- reach forward to grip one handle with one hand, pronated grip
- pin a slight bend in your elbow
- hug the back pad with your other arm
- tuck your chin and keep a neutral head, neck, spine
- pull belly button to spine and brace

Execution: 
- keep your elbow bent slightly and lead with your pinky as you pull the handle back and out to your side
- when your pinky is in line with your rear delt out to your side, contract your rear delt/high back
- release the handle forward again with control until it is in line with your front delt again 
- complete all reps on one side before moving to the next
- keep your wrist straight 
- keep a tight grip on the handle

Single Arm Machine Rear Delt Fly

Rep Count: 15R, 12R, 10R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on the edge of a bench, plant your feet on the ground 
- pull belly button to spine and brace
- keep a neutral head, neck, and spine and lean your torso forward so your chest is facing your knees
- bend your arm holding the dumbbell 
- pin your elbow to your side, next to or slightly higher than your torso
- keep your chest facing the ground, leaning on your quads

Execution: 
- lead with your pinky and extend your arm straight back 
- contract your tricep when your arm is fully extended behind you
- keep your elbow pinned high and bend your arm with control as you lower your dumbbell towards the ground again 
- keep your back flat, and a tight brace in your core

Single Arm Seated Bent Over Tricep Kickback

Rep Range: 12-15R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, supinated grip 
- set your bench to 75-80 degrees
- straddle the bench and press your chest and hips into the back pad of the bench 
- extend your arm holding the dumbbell down from your shoulder
- pin a slight bend in your arm 
- hug the bench with your other arm 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips and chest glued to the bench 

Execution: 
- use your rear delt to pull the dumbbell straight back behind your torso in a low fly 
- raise your arm out to the side
- rotate your arm forward, in line with your front delt
- lower the dumbbell back down by your side with control 
- keep tension in your rear delt/delt/high back 
- keep the movement fluid and steady

Single Arm Chest Supported Low Around the Worlds

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded or dumbbell supinated grip overhead extension 

Set Up: 
- position a bench in front of one side of the cable
- attach a single arm handle to the cable and position it low
- grip the handle with a pronated grip 
- sit on the bench, facing away from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- keep your head, neck, spine, neutral- tall torso 
- lift the cable into the overhead position, hand in line with your delt overhead 
- pin your elbow over your delt 
- drive your ribs down 

Execution: 
- keep your elbow in place and bend your arm behind you
- lower the cable to a 90 degree bend in your arm or slightly below 
 - extend your arm and lift the cable up and into the overhead position again 
- contract your tricep
- keep your chest upright and facing forward
- keep your elbow in place

Single Arm Seated Overhead Cable Extension

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell Z Press

Set Up: 
- sit on the ground with your legs spread wide or extended out in front of you 
*sitting on the ground will take out any help from your lower body. You must use your core to stay upright in this position. Choose lighter weight than you normally would if you are new to this movement
- grip a barbell with a pronated grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine and an upright torso 
- hold a tight brace as you lift the bar into the overhead position, bar directly over your head

Execution: 
- bend your elbows so they travel slightly in front of your torso, at a 45 degree angle 
- lower the barbell to chin level, ~90 degree bend in your arms or just below 
- extend your arms and press the bar back up and into the overhead position 
- contract your delts, high back, and core
- keep knuckles facing the ceiling 
- keep wrists straight

Barbell Z Press

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell skull crusher

*be sure to use no weight/appropriate weight. If the barbell is too heavy, use an ez bar, fixed straight bar or dumbbells

Set Up: 
- sit on the ground 
- grip a barbell with a pronated grip, shoulder width apart
- lie back into a supine position 
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- extend your arms and lift the bar over your chest
- pin your elbows in line with your front delts
- keep a tight grip on the barbell 

Execution: 
- keep elbows pinned in place as you bend your arms and lower the barbell towards your forehead or just above
- extend your arms and press the bar back up and over your chest again 
- contract your triceps 
- keep your elbows in place, it is ok if they travel slightly backwards as you lower the bar
- hold a tight brace in your core, stiff torso

Barbell Skull Crusher

8/8 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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 ❤️

8/8 Delts, Triceps, Calves

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