Name: Playbook - Sam Sweeney - 9/1 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.246Z
Duration: 75 min
Description: 9/1 Delts, Biceps, Calves

Carmen

Kaylene

Britnee

Audry

Megan

Sam and Noel never disappoint 👏🏾💪🏾

Kimmy

April

Omg I’m not gonna be able to wash my hair today😂

Tiffany

Had to modify so many things because my neck and shoulder are out but I still managed to get a great bicep pump!

The pumps from these holds and slow eccentrics 😮‍💨😮‍💨🔥🫶🏻

Corrine

Alice

Deja

Zenele

Amie

The pump, the burn🔥🔥 loves every min of this!

Obsessed with todays workout. Perfect start to my long weekend 🤩

Courtney

Lorena

Janelle

Took yesterday off.. came back today and crushed it. Happy Friday!

Lacey

Porchia

Regina

Steven

Paula

Mia Arrowsmith

That supinated press exposed a shoulder mobility issue. Learning every day.

Reyd

Can’t even put my arms up to fix my pony tail 😅

Rachel Seward

Delts + biceps forever 💪🏻🫶🏻👏🏻

Kristie

Danielle

Stephanie

Mike

Katie

Happy Friday!

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.

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. 1.5R Weight Belt Donkey Calf Raise: 4S/8-10R
*120 seconds rest between sets*

2. Paused Standing Military Press: 4S/8R [3 second pause at the bottom of each rep] 
*90 seconds rest between sets*

3a. 1.5R Cable Rope Overhead Raise: 3S/6-8R
3b. Seated Reverse Grip Overhead Press: 3S/8-10R [3 second eccentric each rep]
*60 seconds rest between sets*

4. Paused Straight Bar Cable Curls: 4S/8R [3 second pause at the top of each rep] 
*90 seconds rest between sets*

5a. 1.5R Cable Rope Curls: 3S/6-8R
5b. Single Arm Recline Curl: 3S/8-10R each side [3 second eccentric each rep]
*60 seconds rest between sets*

9/1 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: 8-10R 
*1R + .5R= 1 full rep 
Tempo: steady 
Modification: donkey calf raise machine, or no weight 

Set Up: 
- load a dip weight belt with appropriate weight 
- position one 25 lb rubber plate [or platform equal in height] under a flat bench 
- position the weight belt around your hips
- stand facing the bench
- step the ball of both feet on top of the plate under the bench, allow your heels to hang off the platform
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms towards the bench
- plant your hands on the top of the flat bench, under your delts 
- keep a neutral head, neck, spine 

Execution: 
- keep your legs straight, and drive the balls of your feet into the platform 
- raise your heels off the ground and lift them as high as you are able 
- contract your calves
- lower your heels only .5R 
- raise your heels and contract your calves again at the top of the rep 
- lower your heels all the way to the ground again with control 
- keep your toes glued to the platform and lower your heels towards the ground again

1.5R Weight Belt Donkey Calf Raise

Superset

Rep Count: 8R
Tempo: 3 second pause at the bottom of each rep
Modification: standing ez bar or dumbbell military press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center. 
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps. 
- keep your elbows slightly in front of the bar, knuckles facing up. 
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position. 
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep. 
- elbows should be in line with wrists and wrists should stay straight.

Paused Standing Military Press

Rep Range: 6-8R
*1R + .5R= 1 full rep
Tempo: steady
Modification: dumbbell overhead raise

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- step 1-2 steps away from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso, and a neutral head, neck, and spine
- extend your arms down in front of your torso, towards the cable

Execution: 
- lead with your thumbs and keep your arms straight 
- pull the cable straight up and into the overhead position 
- contract your shoulders and high back 
- lower the rope only .5R 
- raise the cable rope overhead again
- release the rope and lower the cable towards the ground again with control 
- keep your spine neutral, hold a tight brace 
- keep your arms straight

1.5R Cable Rope Overhead Raise

Rep Range: 8-10R
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- sit on a bench with back support
- plant your feet on the ground, press your back into the back of the bench 
- pull your belly button to spine and brace
- keep a tall torso, neutral head, neck, and spine 
- lift the dumbbells and extend your arms overhead, dumbbells directly over your head
- palms should face back 

Execution: 
- bend your elbows, keep them pointing forward
- lower the dumbbells until your palms are facing your face, arms bent at least 90 degrees
- extend your arms and press the dumbbells up and overhead 
- contract your shoulders
- keep your wrists straight 
- keep your torso tall

Seated Reverse Grip Overhead Press

Compound Set

Rep Count: 8R
Tempo: 3 second pause at the top of each rep
Modification: banded or dumbbell curls

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

Execution: 
- keep your elbows pinned to your sides and curl the straight bar towards your chest
- contract your biceps at the top of the rep 
- extend your arms and lower the straight bar toward the ground again 
- be sure your arms are fully extended at the bottom of the rep 
- keep your elbows pinned by your sides
- keep your shoulders back, traps down

Paused Straight Bar Cable Curls

Rep Range: 6-8R
*1R + .5=1 full rep
Tempo: steady 
Modification: dumbbell hammer curls

Set Up: 
- attach the rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the ends of the rope with each hand, neutral grip 
- pin your elbows by your sides, extend your arms straight down in front of your torso 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your elbows pinned to your sides and curl the rope towards your chest
- pull the rope apart at the top of the rep
- contract your biceps
- release the rope only .5R 
- curl the rope to your chest again 
- contract your biceps
- keep your elbows by your sides and release the cables as you extend your arms towards the ground again with control 
- keep your shoulders back, traps down

1.5R Cable Rope Curls

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep 

Set Up: 
- set your bench to ~70 degree incline
- grip a dumbbell in one hand, supinated grip 
- sit on the bench, plant your feet on the ground
- press your back into the bench 
- extend your arm holding the dumbbell down, dumbbell directly below your shoulder
- your arm should hang behind your torso, keep your elbow pinned there
- pull your belly button to spine and brace
- tuck your chin

Execution: 
- keep your elbow pinned directly under your shoulder and curl the dumbbell towards your front delt
- contract your bicep
- lower the dumbbell with control and extend your arm towards the ground again 
- be sure your arm is fully extended at the bottom of the rep

Single Arm Recline Curls

9/1 Delts, Biceps, Calves

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!

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

Brittany

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 ❤️

9/1 Delts, Biceps, Calves

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