Name: Playbook - Sam Sweeney - 9/22 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.317Z
Duration: 75 min
Description: 9/22 Delts, Biceps, Calves

Stephanie

April

Lakshmi Neelesh Nimmagadda

Becky

My hubby and I are loving bicep day 🤙🏻🤙🏻

Janelle

The glamour muscle
Pump 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼

Megan Laudick

Deja

Great workout! Wishing I had jumped on here long before now! I love how effective both workouts I have tried so far are! Plus, they are not boring.

Reshell Chasteen

Tiffany

Ahhh’mazing…what a week!!! My strength is on another level…thank you Sam 🙏🏼

Lorena

Laura

Carly

Regina

Mia Arrowsmith

Porchia

Steven

Paula

Nyakeh

Happy Friday!

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.

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: 

1. Primary: Barbell High Pull: 5S/4-6R

2. Seated Arnold Press: 5S/6-8R 

3a. Recline Out to In Hammer Curls: 4S/6-8R
3b. Single Arm Reverse Grip Spider Curl: 4S/12R, 10R, 8R, 8R each side 

4a. Kettlebell Front Raise: 3S/8-10R 
4b. Single Arm Half Kneel Overhead Press: 3S/12R, 10R, 8R each side

5. Seated Calf Raise: 2S/30R total [10R from bottom to half + 10R from half to top + 10R full reps]

9/22 Training Day Overview

Rep Range: 4-6R
Tempo: steady 
Modification: dumbbell or kettlebell high pull 

Set Up: 
- load the bar with appropriate weight, or use no weight to begin
- stand behind the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the barbell with a pronated grip, shoulder width or just inside
- extend your arms down in front of your torso 
- keep a neutral head, neck, and spine 
- pin your shoulders back, traps down 

Execution: 
- bend your elbows and drive them out to your sides and high 
- pull the bar up to chest level
- contract your lateral delts 
- lower the bar and extend your arms down in front of your torso again 
- keep your traps down

Primary: Barbell High Pull

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat
- grip a dumbbell in each hand, neutral grip, and rest them on your quads
- sit up tall, squeeze your glutes, pull belly button to spine, and brace
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward

Execution:
- tuck your pinkies forward and bend your elbows so they travel slightly in front of your torso 
- lower the dumbbells to 90 degrees or just below 
- rotate the dumbbells until pinkies are together and palms are facing you
- keep the 90 degree bend in your arms, and rotate the dumbbells out until your palms face forward, pinkies out. [keep this one fluid motion]
- immediately extend your arms and press the dumbbells into an overhead position
- keep dumbbells in line with the shoulders at the top of the rep

Seated Arnold Press

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- set your bench at 60-70 degree incline 
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, push your mid back into the bench, plant your feet on the ground
- extend your arms down from your shoulders, they should hang down behind your torso
- pin your elbows wide and out to your sides

Execution: 
- lead with your thumbs and curl the dumbbells up and towards your chest
- contract your biceps
- keep your elbows pinned wide and extend your arms out and towards the ground again with control 
- keep your wrists straight 
- be sure to fully extend your arms at the bottom of each rep

Recline Out to In Hammer Curls

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

Set Up: 
- set your bench to 60-70 degree incline 
- grip a dumbbell in one hand, reverse grip 
- face the back pad and straddle the bench with each leg 
- press your chest and hips against the bench 
- extend your arm down from your shoulder, your arm should hang in front of your torso
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- pin your elbow under your shoulder
- keep your palm down and curl the dumbbell up and towards your shoulder
- contract your bicep 
- with your elbow pinned, lower the dumbbell and extend your arm towards the ground again with control 
- keep your chest and hips glued to the bench 
- keep your wrist straight

Single Arm Reverse Grip Spider Curl

Compound Set

Rep Range: 8-10R
Tempo: steady 

Set Up: 
- grip a kettlebell in each hand, neutral grip to begin 
- extend your arms holding the kettlebells down by your sides 
- stand with your feet hip width apart, toes forward
- keep a neutral head, neck, spine

Execution: 
- keep your arms straight and lift the dumbbells straight forward
- rotate your grip to pronated at the top of the rep when your hands are in line with your front delts
- contract your front delts
- lower your arms back down by your sides with control 
- rotate to a neutral grip on the dumbbells at the bottom of the rep with your arms down by your sides
- keep your shoulders back, traps down

Kettlebell Front Raise

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

*replace kettlebell with dumbbell if needed

Set Up:
- grip a kettlebell in one hand, neutral grip
 - get down into a half kneel position, plant one knee down on the ground, the other leg bent at 90 degrees with your foot down 
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso
- tuck your ribs 
- extend your arm and lift the weight into the overhead position, palm facing in, weight directly over your shoulder 

Execution; 
- bend your elbow so it travels in front of your torso
- lower the kettlebell to your shoulder 
*at least a 90 degree bend in your arm 
- extend your arm and press the kettlebell back up and into the overhead position 
- contract your shoulder
- keep your wrist straight
- keep your torso tall

Single Arm Half Kneel Overhead Press

Rep Count: 30R total 
*10R from bottom to half rep + 10R from half to top of rep + 10R full reps
Tempo: steady 

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 Machine

9/22 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

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

Erisa

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!!

Megan

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

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! ❤️🔥

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

9/22 Delts, Biceps, Calves

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