Name: Playbook - Sam Sweeney - 9/19 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.304Z
Duration: 75 min
Description: 9/19 Delts, Triceps, Calves

Dena

Natalie

Steven

Kimmy

Audry

Workout kicked my butt and worked some back muscles I didn’t know I had ! Thanks💪🏽💪🏽

Gabby

Dominique

Crystal

Megan Laudick

Safia

Who’s idea was it to do bent over stuff after glute and hammy day?! 🤣
My shoulders were on fire after this one! Loved every min of it.

DeAnna

Lakshmi Neelesh Nimmagadda

Deja

Didn’t think those calf raises would hurt that much … but ouchie!! That was a good one.

Alli

Tiffany

Corrine

Courtney

Janelle

Megan

Lorena

Carly

Porchia

Nyakeh

Quick and efficient. The supported lateral raises 🔥

Maria Zenz

Happy Tuesday!

Week 10 of 12 week split
*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. Seated Barbell Facepull: 4S/6-8R

3a. Dumbbell Skull Crusher Extensions: 4S/6-8R
3b. Single Arm Half Kneel Cross Body Cable Extension: 4S/12R, 10R, 8R each side

4a. Double Cable Bent Forward Y Raise: 3S/8-10R 
4b. Single Arm Chest Supported [seated] Lateral Raise: 3S/12R, 10R, 8R each side

5. Bodyweight Donkey Calf Raise: 2S/30R [10R toes out, 10R toes forward, 10R toes in]

9/19 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: 6-8R 
Tempo: steady 
Modification: dumbbell facepull 

Set Up: 
-  load the barbell with appropriate weight, or use no weight on the bar to begin 
- grip the barbell with a wide, pronated grip 
- sit on the edge of a bench, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 
- lean your torso forward, towards your quads
- extend your arms towards the ground, under your front delts

Execution: 
- bend your arms and drive your elbows high and wide
- pull the bar towards your forehead
- elbows should be in line with or slightly under your delts
- contract your rear delts, high back 
- release the bar and extend your arms towards the ground again 
- keep your wrists straight
- use your rear delts to control the movement

Seated Barbell Facepull

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and position the dumbbells over your front delts, palms facing in 

Execution: 
- keep your elbows pinned over you front delts and bend your arms 
- lower the dumbbells to either side of your face
- finish the rep by allowing your elbows to move back towards your face, stretch through the triceps 
- drive your elbows back over your front delts
- extend your arms and press the dumbbells up and over your front delts again 
- contract your triceps 
- keep your wrists straight
- keep this one fluid movement

Dumbbell Skull Crusher Extensions

Rep Count: 12R, 10R, 8R each side
Tempo: steady 
Modification: banded cross body extensions 

Set Up: 
- use no handle attachment and position one side of the cable high
- stand in front of the cable, facing 90 degrees away 
- reach one arm over to grip the knob of the cable with a neutral grip 
- step away from the cable 2-3 steps
- get down into a half kneel position, position the leg furthest from the cable knee down 
- pull the cable and pin your elbow to your side, the side furthest from the cable 
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck and spine 

Execution:
- keep your elbow pinned by your side and pull the cable across your torso and towards the ground out to your side
- contract your tricep
- bend your arm and release the cable across your torso again with control until your arm is bent at 90 degrees 
- keep your hips square 90 degrees from the cable 
- keep a tall torso

Single Arm Half Kneel Cross Body Extension

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell bent forward Y raise 

Set Up: 
- attach a single arm handle to each side and position each side of the cable low
- grip each handle with the opposite hand, criss cross the cable in front of you
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- push your hips back and bend your torso forward until your chest is facing the ground 
- extend your arms holding the cables towards the ground, under your shoulders
- keep your wrists straight and a tight grip on the handles

Execution; 
- keep your arms as straight as you are able and pull the cables as you lift your arms into a Y shape overhead
- contract your rear delts, high back 
- lower your arms towards the ground and under your torso again with control 
- keep your traps down
- keep a flat back

Double Cable Bent Forward Y Raise

Rep Count: 12R, 10R, 8R each side
Tempo: steady 

Set Up: 
- position your bench at ~60-70 degrees
- grip a dumbbell with one hand, neutral grip 
- straddle the bench and sit facing the back pad 
- tuck your feet behind you and lean your chest forward to rest against the bench pad
- extend your arm holding the dumbbell straight down from your shoulder, it should hang down slightly in front of your torso 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and push your forehead into the back pad of the bench
- keep a neutral head, neck, and spine 

Execution: 
- keep your arm straight and raise your arm out to your side
- raise the dumbbell until it is in line with your lateral delt
- contract your delt
- with a straight arm lower the dumbbell back down by your side, directly under your shoulder 
- keep your wrist straight
- keep your traps down

Single Arm Chest Supported Lateral Raise [seated]

Rep Count: 30R total 
*10R toes out + 10R toes forward + 10R toes in
Tempo: steady 

Set Up: 
- position one 25 lb rubber plate [or platform equal in height] under a flat bench 
- stand behind the plate, facing the bench
- step the balls of both feet on top of the plate under the bench, allow your heels to hang off the platform towards the ground
- 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 flat back and neutral head, neck, spine 

Execution: 
- position your toes out to begin and keep your legs straight as you 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 all the way to the ground again with control 
- keep your toes glued to the platform and lower your heels towards the ground again
- complete 10R with toes out, 10R with toes forward, and 10R with toes in 

*use a weight belt to increase difficulty if needed- or feel free to use a donkey raise calf machine if you have access to one

Bodyweight 3 Way Donkey Calf Raise

9/19 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

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 😈

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!

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

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

9/19 Delts, Triceps, Calves

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