Name: Playbook - Sam Sweeney - 9/26 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.328Z
Duration: 75 min
Description: 9/26 Delts, Triceps, Calves

Helena Bondo

Overhead presses forever a struggle ☠️

Jennifer Glenn

Libby

Kimmy

Loved loved LOVED that lat raise variation

Audry

Steven

A little tough for the cable bench set up in a crowded gym but bands still worked 🔥

Corrine

Cori

I get the gnarliest delt pumps on these days. Love it so much! 🤪 🔥 💪🏽

Safia

Loved the unique movements. Definitely got a delt and Tricep pump 💪🏼💪🏼

Amie

Jemme

Lakshmi Neelesh Nimmagadda

Tish

Tiffany

Can I just say efff those staggered calf raises.... lol oouuchhh

Delma

Janelle

Enjoyed training my delts from all angles and those staggered calve raises 🔥. Thank you 🙏🏼

Lorena

My triceps (especially) were on fire with this one 🔥🔥🔥😳

Allie Caruso

This one took quite awhile… arms are done

Katie

Nyakeh

Porchia

Lauren Richards

Paula

Kenia

Loved the facepulls 🫣 and, as much as I love leg day —- those calf raises hurt like a bi*atch..😫

Alli

10/10 loving the pump factor this workout brought today!

Megan Laudick

Leslie

Maria Zenz

Happy Tuesday!

Week 11 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. Chest Supported Low to High Cable Facepull: 4S/25R

3a. Incline Bench Seated Cable Rope Extension: 4S/10-12R
3b. Seated Single Arm Single Arm Overhead Tricep Extension: 4S/8-10R each side

4a. Chest Supported Cuban Press: 3S/8-10R 
4b. Single Arm Cable Bent to Straight Arm Lateral Raise: 3S/6-8R each side

5. Staggered Stance Trap Bar Calf Raise: 2S/15R each side

9/26 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 Count: 25R 
Tempo: steady 
Modification: banded facepull 

Set Up: 
- set your bench to ~75 degrees
- place your bench in front of the cable, seat facing away from the cable
- attach the rope to the cable and position it low
- grip the rope with each hand, neutral grip- thumbs facing up
- pull the cable and straddle the seat of the bench
- plant your hips and chest against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso glued to the bench 
- extend your arms down over the top of the bench

Execution: 
- bend your arms, and pull the cable towards your face
- drive your elbows wide and rip the rope apart on either side of your face
- contract your rear delts 
- release the rope and extend your arms towards the ground again 
- keep your traps down
- keep a tight grip on the ends of the rope

Chest Supported Low to High Cable Facepull

Rep Range: 10-12R
Tempo: steady 
Modification: seated banded extensions

Set Up: 
- set your bench to ~60 degrees 
- position your bench in front of the cable, back pad facing away 
- attach a rope to the cable, position it high 
- grip the rope with each hand, neutral grip 
- pull the rope and sit on the bench facing away from the cable 
- press your back into the pad of the bench 
- plant your feet on the ground 
- pull the rope and pin your elbows to your sides
- squeeze glutes, pull belly button to spine, and brace

Execution: 
- pull the rope and extend your arms towards your quads
- rip the rope apart on either side of your legs
- contract your triceps
- keep your elbows pinned and bend your arms again as you lower the cable 
- keep a tight grip on the rope

Seated Cable Rope Extensions [facing away]

Rep Range: 8-10R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- sit on a bench and plant your feet on the ground 
- pull belly button to spine and brace
- sit up tall, tuck your ribs
- extend your arm overhead, use your other hand to block the crease of your arm 
- keep a neutral head, neck, and spine

Execution: 
- bend your arm holding the dumbbell and lower the weight back behind your head
- bend your arm to 90 degrees
- lead with your pinky and extend your arm as you press the dumbbell up and into the overhead position again 
- contract your tricep

Seated Single Arm Overhead Tricep Extension

Compound Set

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- set your bench to ~75 degrees
- grip a dumbbell in each hand, pronated grip 
- straddle the bench, facing the back pad
- press your chest and hips against the pad of the bench
- extend your arms down from your shoulders, over the end of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso glued to the bench 
- keep a neutral head, neck, spine

Execution:
- bend your elbows and row them wide and in line with your shoulders
- externally rotate when your elbows are in line with your shoulders until your dumbbells are pointing forward
- press the dumbbells straight forward until your arms are fully extended in front of you
- bend your arms again and guide the dumbbells back to either side of your head
- rotate your arms so the dumbbells are pointing down 
- extend your arms towards the ground again with control 
- keep your wrists straight

Chest Supported Cuban Press

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell bent to straight arm lateral raise

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable facing 90 degrees from the handle
- reach over to grip the handle with the hand furthest, neutral grip 
- pull your arm to your side, bend your arm at 90 degrees 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your arm bent at 90 degrees and pull the cable as you raise your arm out to your side
- raise the cable until your elbow is in line with your delt
- pull the cable and extend your arm straight out to your side
- lower the cable back down by your side with control
- bend your arm at 90 degrees again at the bottom of each rep 
- keep your wrist straight, traps down

Single Arm Cable Bent to Straight Arm Lateral Raise

Rep Count: 15R each side
Tempo: steady 
Modification: dumbbell staggered stance calf raise

Set Up: 
- load the trap bar with appropriate weight 
- step in the center of the trap bar
- squeeze your glutes, pull belly button to spine, and brace
- bend forward to grip the bar with each hand, neutral grip
- depress your scapula, keep a neutral head, neck, and spine 
- lift the bar into the standing position 
- keep your torso tall 
- get into a staggered stance, back foot toes aligned with heel of the front foot 
- pin your traps down, shoulders back 

Execution: 
- drive the balls of your feet down into the ground 
- lift your heels away from the ground, as high as you are able
- contract your calves
- lower your heels to the ground again

Staggered Stance Trap Bar Calf Raise

9/26 Delts, Triceps, 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

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!!

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!

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 🧡

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 ❤️

9/26 Delts, Triceps, Calves

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