Name: Playbook - Sam Sweeney - 9/12 Upper Body Strength [optional deload week]
Uploaded: 2024-03-04T17:09:26.352Z
Duration: 55 min
Description: 9/12 Upper Body Strength [optional deload week]

Libby

Took a month off from training, now easing back into things slowly. This was a perfect way to get back into it!

Kimberly

Joyce

Had so much fun with this dumbbell only workout! Adored the deadlift variation, and there was so much good shoulder stability work 🥰

Megan

Isabelle

Katie

Sweet little upper burn!! 💪🏻👍🏻❤️🎉❤️

Donalee

Belinda

Much needed deload and was perfect. Thank you!

Nicole

Mia Arrowsmith

Rosa

Felt lazy… but I’m taking this as a de-load 😅

Emiliano

I didn’t deload this one today.. Felt amazingly awesome Sweeney.. 🔥🔥

Nyakeh

Dedra

Mind and body def needed the lighter load today

Holli

Perfect keeps a little tension in the muscles without loading

Bryden

Amazing & quick workout, perfect level after an intense 8 week split

Danna

I’m always down for an upper body day😊.  Love, love this one💪🏽👏🏾👏🏾

Kimmy

Man this workout felt good. Lower set volume was just what I ordered lol 😂 ❤️💝

Veronica

Audry

Great workout for getting back into it! Slow and steady!

DeAnna

Keith

Tanya

Lynn

Lisa

Great work!!! Very much needed after these eight weeks. 😊

EnTuwan

Keri

Janelle

gloria

Brandi

Loved that one! Nice change of pace.❤️

Michelle Zabin

Audi

I needed this deload week…..I deloaded a bit last week….I’m not gonna lie 😍 I was pretty exhausted last week.  Lol

Jean

Getting myself to take a deload week is SO hard😅 but I know it’s important.

Melanie

Deloading!!!!!!  Love it.  Light,
Slow and controlled.  Felt great!

Porchia

Definitely needed this deload!! Chose to lower weights to work on form and that was exactly what I needed 🔥🔥🔥

Kristen

And the body says thank you for deload week

Cindy Smith

Marla Sagatelian

Jenn

Nani glover

Good deload after a challenging split 💪💪

Lakshmi Neelesh Nimmagadda

You think that you don’t need the deload week buuuut believe me you feel much better and stronger when you start the new split with all the energy 🙌🏻

Kenia

Felt good to move my body but grateful it’s a deload week ❤️

Jennifer

Kirsten

Megan Laudick

Thank you for the Deload week! My body appreciates it!

Maranda

Jamie

[Optional deload week]

IMPORTANT: You have the option to use this week as your deload week if it is needed for your body.

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 

Happy Monday! 

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

Click the ‘start now’ button to find the training day overview

Upper Body [chest, back, shoulders]: 

1. Dumbbell Chest Press: 3S/6-8R 

2. Dumbbell Suitcase Deadlifts: 3S/8-10R 

3. Standing Dumbbell Overhead Press: 3S/10-12R

Compound Set: 
4A. Bent Arm Lateral Raise: 3S/10-12R
4B. Chest Supported Rear Delt Fly: 3S/15R

Superset: 
5A. Incline Bench Low Chest Fly: 3S/10-12R 
5B. Incline Bench Supported Crescent Row: 3S/15R

9/12 Training Day Overview

Rep Range: 6-8R 
Tempo; steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench. 
- plant your feet firmly on the ground. 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below. 
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest. 
- drive your feet down through the ground and press the dumbbells back up and over your chest
- dumbbells should be in line with your front delts at the top of the rep. 
- contract your chest. 
- keep knuckles facing the ceiling and wrists straight. 
- do not clang your dumbbells together at the top of the rep.

Dumbbell Chest Press

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, start with neutral grip with dumbbells by your sides
- extend your arms down by your sides
- stand with your feet hip width apart
- depress your scapula and contract your lats to lock the dumbbells in close to your body 
- drive your ribs down and brace to create a stiff trunk 

Execution: 
- bring your dumbbells in front of your body, into a pronated grip
- hinge at your hips and bend your knees as you bend your torso towards the ground 
- lower your dumbbells down in front of you until you reach a ~90 degree bend in your legs/dumbbells at mid shin level or just below 
- press your feet through the ground, extend your legs, and push your hips in as you lift your torso back to the upright position 
- bring your dumbbells back to a neutral grip at your sides at the top of the rep 
- contract your posterior chain

Dumbbell Suitcase Deadlift

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- stand with feet shoulder width apart
- curl or clean the dumbbells to your shoulders
- extend your arms and press or push press the dumbbells overhead, pronated grip [tuck pinkies forward just slightly] 
- drive your ribs down, contract your glutes, and create a stiff trunk 

Execution: 
- bend your elbows so they travel slightly in front of your shoulders as you lower the dumbbells 
- lower the dumbbells until your arms reach a 90 degree bend or just below 
- extend your arms and press the dumbbells back up and overhead
- keep dumbbells in line with your shoulders at the top of the rep, do not clang them together
- keep a steady base to press from

Standing Dumbbell Overhead Press

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench and plant your feet firmly on the ground 
- bend your arms at your sides in a 90 degree angle, pin them in this position 
[palms should be facing in, towards one another] 

Execution: 
- think about leading with your elbows as you raise your arms out to your sides [in the bent position] 
- when you elbows are in line with your shoulders, palms down at the top of the rep, contract your lateral delts
- lower your arms back down to your sides with control 
- keep dumbbells, wrists, elbows in line with one another

Seated Bent Arm Lateral Raise

Rep Range: 15R
Tempo: steady 

Set Up: 
- set an incline bench to about 60-75 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the bench and press your chest/hips against the back of the bench, extend your arms down from your shoulders
- squeeze your glutes and keep a stable base
- pin a slight bend in your arms

Execution: 
- lead with your pinkies as you extend your arms out to your sides
- when your pinkies are in line with your rear delts, contract your rear delts/high back 
- lower your arms back down with control until dumbbells are under your shoulders again

Dumbbell Chest Supported Rear Delt Fly

Compound Set

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the incline bench, plant your feet firmly on the ground 
- press your back into the bench 
- extend your arms down by your sides, they should hang down behind your torso 
- lock in a slight bend in your elbows 

Execution: 
- with a supinated grip on the dumbbells raise the dumbbells forward until they are in line with the center of your chest [thumbs should meet in the middle]
- contract your pecs
- lower the dumbbells back down by your sides with control

Incline Bench Low Chest Fly

Rep Range: 15R 
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degrees 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and press your chest/hips into the back of the bench 
- plant your feet on the ground 
- allow the dumbbells to hand down in line with your shoulders 
- lock in a slight bend in your elbows 

Execution: 
- use your low/mid back to lift your chest off the bench as you drive your elbows back towards your hips 
- when you elbows pass your hips/torso,, contract your mid/high back 
- lower your chest back to the bench and allow the dumbbells to swing forward again, under your shoulders 
- use the momentum to your advantage but keep it controlled

Incline Bench Supported Crescent Row

Superset

9/12 Upper Body Strength [optional deload week]

Molly DiSabato

Love the slow movements!!💪🏻💪🏻💪🏻❤️

4/24 Chest and Triceps

Brooke Trujillo

Joanne

April

4/23 Back and Biceps

Becky

Crystal

4/22 Glutes and Hamstrings

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

Someone said I looked like an athlete today, love to hear that 😍💪🏻🦵🏻😂

Jessica

4/20 Full Body or Optional Rest Day

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

Lamia

Very challenging quad & glutes day. Thank you 🙏

Erisa

4/18 Quads and Glutes

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

Yanely

4/17 Chest and Triceps

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

4/16 Back and Biceps

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!

Kody Young

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

9/12 Upper Body Strength [optional deload week]

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