Name: Playbook - Sam Sweeney - 9/29 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.339Z
Duration: 75 min
Description: 9/29 Delts, Biceps, Calves

Danelle

Megan

Grow! Finishing the cycles with a bang 🫶🏽

Natalie

Katie

Anna

Heather

Lakshmi Neelesh Nimmagadda

Sarah

Janelle

Audi

EnTuwan

Steven

That delt superset was not kind to me! 😅 🔥

Safia

Noodle arms be noodling after this one 🍜

Audry

Deja

This workout looked pretty fair and then demolished me 🫠 one of my favorites

Jenna

Great workout. Tough but I pressed through.

Dominique

Tiffany

Carrie

Felt SUPER weak and deflated today. Still changed my mindset and got it done with intention

Lacey

Daniyel f

Jemme

Felt the burn!  But am I the only one that gets frustrated when the workout doesn’t make you sweat.  I always feel like I did t so enough!

Regina

Def was sore today but once my blood was flowing it went smooth 🔥

Porchia

Rachel Seward

Paula

Megan Laudick

I feel like the last few weeks I didn’t put as much into a warm up as I should’ve but today I did and 🔥🔥

Rachael Milbrook

Becky

Happy Friday!

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.

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. See Saw Z Press: 5S/25R total  

3a. Preacher Curl Machine: 4S/10-12R 
3b. Seated Single Arm Hammer Curl with Iso Hold: 4S/8-10R each side

4a. Double Cable Lateral Raises: 3S/8-10R 
4b. Seated Single Arm Front Raise with Iso Hold:: 3S/6-8R each side

5. B Stance Barbell Calf Raise: 2S/15R each side

9/29 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 Count: 25R total 
*press each side= 1 full rep
Tempo: steady 
Modification: seated see saw press

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground, extend your legs straight out in front of you or wide
- squeeze your glutes, contract your quads, pull belly button to spine, and brace
- keep an upright torso
- bend your arms and lift the dumbbells to your shoulders, elbows forward
- keep a neutral head, neck, and spine

Execution: 
- extend one arm and press the dumbbell overhead
- bend your arm and lower the dumbbell to your shoulder again 
- as you lower the dumbbell on one side, extend your other arm and press the dumbbell overhead
- keep the movement fluid and continual
- keep your wrists straight 

*sitting on the floor like this will require more core control to keep an upright torso

See Saw Z Press

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell concentration curls 

Set Up: 
- step behind the preacher curl machine
- sit or stand behind the machine, lean your chest into the pad 
- keep your chest pressed into the pad and hook both arms over the pad
- connect both arms to the pad from armpit to elbow and grip the handles with a supinated grip 
- pin your traps down, shoulders back 
- keep a neutral head, neck, spine

Execution: 
- drive your triceps into the pad, keep your elbows down and pull the handle 
- curl the handle towards your chest
- contract your biceps at the top of the rep
- lower the handle and extend your arms towards the ground again with control 
- keep your chest and arms pinned to the pad
- keep your elbows glued on the pad and directly under your shoulders

Preacher Curl Machine

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

Set Up: 
- sit on a bench with back support
- plant your feet on the ground 
- extend your arms down by your sides
- pin your elbows in line with or slightly behind your torso 
- pull your belly button to spine and brace
- keep a tall torso and neutral head, neck, and spine 

Execution: 
- keep your elbows pinned, bend one arm and pin it at 90 degrees, hold tension in your biceps
- bend your other arm and curl the dumbbell towards your front delt
- contract your bicep
- extend your arm and lower the dumbbell towards the ground again with control

Seated Single Arm Hammer Curl w/ Iso Hold

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: standing banded or dumbbell lateral raise

Set Up: 
- attach a single arm handle to each side of the cable and position them low 
- grip each handle with the opposite hand so the cables criss cross in front of you, neutral grip 
- step to the center of the cable rig and extend your arms down by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso and neutral head, neck, and spine 

Execution: 
- keep your arms straight and pull the cables as you raise your arms out to your sides
- raise the cables to in line with your shoudlers
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep your wrists straight 
- keep your traps down, shoulders back

Double Cable Lateral Raise

Rep Range: 6-8R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support, plant your feet on the ground 
- push your mid back into the bench and extend your arms down by your sides
- pull belly button to spine and brace
- keep a tall torso and neutral head, neck, and spine

Execution: 
- raise one arm straight forward until it is in line with your front delt
- pin the dumbbell in place and hold tension in your front delt on this side
- raise your other arm straight forward until your dumbbell is in line with your front delt, palm down at the top of the rep 
- contract your front delt
- lower your arm back down by your side with control
- keep your wrists straight
- keep your traps down, shoulders back

Seated Single Arm Front Raise w/ Iso Hold

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

Set Up: 
- load the barbell with appropriate weight 
- grip the dumbbell just outside of your shoulders and rack the barbell on your mid back 
- drive your elbows down and pull the bar into your traps, contract your lats
- step away from the rack and into a b stance position
*front foot planted on the ground w/ the ball of your back foot in line with your front heel- back foot toes pointing slightly out
- squeeze your glutes, pull belly button to spine, and brace
- think about keeping 80% of the weight on your front foot, 20% on your back foot

Execution: 
- drive the ball of your front foot into the ground and lift your heel away from the ground 
- contract your calves
- lower your front heel to the ground again with control 
- drive the ball of your back foot into the ground to keep tension in your back leg calf

B Stance Barbell Calf Raise

9/29 Delts, Biceps, Calves

4/27 Full Body or Optional Rest Day

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

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!

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

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 ❤️

9/29 Delts, Biceps, Calves

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