Name: Playbook - Sam Sweeney - 9/12 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.278Z
Duration: 75 min
Description: 9/12 Delts, Triceps, Calves

Kody Young

Perfect length, and good mix of challenging and manageable movements 👍🏻

Elizabeth

Military press feels stronger than ever 🔥

Deja

Audry

Kimmy

absolutely love the grouping per machine instead of bouncing back and forth !!

Serena

Annaleis

Anastasia L

Meghan

Megan Laudick

Legit! Shoulders feeling so strong 💪🏼 🔥

Amie

Lakshmi Neelesh Nimmagadda

Safia

April

Tish

Kayleigh B

Chelsea

Tiffany

Lindsey

Sidney

Janelle

Judith Harris

Helena Bondo

Allie Caruso

Working on my military press, slowly growing shoulders

Amanda Bowe

Michelle

I really like the layout of this program!

Jessica

Triceps have been my weakest muscle group- getting stronger!!!!!

Regina

Was in my head a lot on my body image today but did not let it get the best of me

Porchia

Mia Arrowsmith

Kayla

Paula

Feeling good! PR on the military press! Loving the split!

Maranda

Loved this one - calf burner there at the end!!

Sarah Beth

Tasha

Short and sweet!! Still felt strong though!

Rachael Milbrook

Happy Tuesday!

Week 9 of 12 week split [first week of third and final micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*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: 

1. Primary: Standing Military Press: 5S/4-6R

2. Weighted Tricep Dips: 4S/4-6R

3a. Seated Double Cable Y Raise: 4S/6-8R
3b. Seated Double Cable Tricep Kickbacks: 4S/6-8R

4a. Single Arm Leaning Lateral Raise: 3S/10R, 8R, 6R each side
4b. Single Arm Cable Overhead Lateral Tricep Extensions: 3S/10R, 8R, 6R each side

5. Seated Calf Raise: 2S/30R

9/12 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power
Modification: standing 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

Primary: Standing Military Press

Rep Range: 4-6R
Tempo: steady 
Modification: bench dips 

*use assisted machine dips, banded dips, bodyweight or weighted variation

Set Up: 
- face the dip machine
- grip the dip handles with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and press yourself up from the platforms 
- extend your legs, point your toes, keep them below or slightly in front of your torso 
- keep your chin tucked

Execution: 
- bend your elbows, allow them to travel back, behind you
- keep your chest upright as you lower your body towards the ground
- bend your elbows to 90 degrees or just below 
- extend your arms and press yourself back up again
- contract your triceps

Weighted Tricep Dips

Rep Range: 6-8R
Tempo: steady 
Modification: bent forward dumbbell Y raise

Set Up: 
- sit on the double cable machine
- bend your legs and plant your feet on the ground 
- adduct/squeeze the bench with your legs 
- squeeze glutes, pull belly button to spine, and brace 
- grip the knobs of the cables with each hand, neutral grip 
- sit upright, chest forward, drive your ribs down
- keep your head/neck/spine neutral 
- pin your traps down

Execution: 
- keep your arms straight and lead with your thumbs as you raise your arms overhead and  into a Y shape 
- contract your rear delts, high back at the top of the rep 
- with straight arms, lower your arms back down in front of you again
- lower the cables until your arms are extended forward, in line with your chest 
- keep your traps down

Seated Double Cable Y Raise

Rep Range: 6-8R
Tempo: steady 
Modification: seated bent forward dumbbell kickback

Set Up: 
- sit on the seated double cable machine 
- bend your legs and plant your feet on the ground 
- adduct/squeeze the bench with your legs
- squeeze your glutes, pull belly button to spine, and brace
- grip the knob of each cable with each hand, neutral grip
- keep a neutral head, neck, and spine and lean your torso forward so your chest is facing your quads 
- pull the cables and bend your arms
- pin your elbows by your sides, squeeze them in close
- keep your elbows pinned high in line with or slightly behind your torso  

Execution:
- pull the cables and extend your arms straight back
- contract your triceps 
- with elbows pinned, bend your arms and release the cables with control 
- keep your chest facing down
- keep a neutral spine position

Seated Double Cable Tricep Kickbacks

Superset

Rep Count: 10R, 8R, 6R each side
Tempo: steady

Set Up:
- grip a dumbbell in one hand 
- stand next to a cable or rack, facing 90 degrees from the rack 
- position your feet next to the rack and grip the rack with your hand closest
- extend your arm holding the dumbbell straight down from your shoulder 
- pin your hips in, squeeze your glutes, pull belly button to spine and brace
- extend your arm hanging onto the rack and lean your torso away 
- keep your traps down  

Set Up:
- keep your arm straight and raise the dumbbell out to your side until your hand is in line with your shoulder at the top of the rep
- contract your lateral delt
- lower your arm back down by your side with control

Single Arm Leaning Lateral Raise

Rep Count: 10R, 8R, 6R each side
Tempo: steady 
Modification: single arm standing dumbbell overhead lateral extension

Set Up:
- position one side of the cable low
- stand in front of the cable, facing 90 degrees away
- grip the knob of the cable with your hand furthest from the cable
- squeeze your glutes, pull belly button to spine, and brace
- pull the cable and lift your arm into the overhead position 
- position the cable behind your head and pin your elbow over your delt
- begin with your arm bent at a 90 degree angle
- keep a neutral head, neck, and spine

Execution:
- lead with your pinky and extend your arm straight overhead 
- contract your tricep
- keep your elbow pinned over your shoulder and bend your arm to lower the cable behind your head again 
- keep your elbow pinned overhead
- keep your traps down

Single Arm Cable Overhead Lateral Tricep Extension

Rep Count: 30R
Tempo: steady 
Modification: dumbbell weighted or machine calf raise 

Set Up: 
- sit on the calf raise machine 
- bend your knees and plant the balls of your feet on the platform, heels 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: 
- drive the balls of your foot through the platform 
- lift your heels away from the ground 
- drive your heels high
- contract your calves
- lower your heels towards the ground again with control, while keeping the ball of your foot glued to the platform

Seated Calf Raise

9/12 Delts, Triceps, 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$$ 🔥

Stephanie

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 😈

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!!

Megan

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

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

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 ❤️

9/12 Delts, Triceps, Calves

Community

More workouts from Sam Sweeney