Name: Playbook - Sam Sweeney - 9/5 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.258Z
Duration: 75 min
Description: 9/5 Delts, Triceps, Calves

Brittany

kressia

Lauren

Brittanny

Shoulders feeling stronger than ever and triceps are dead 😂☠️

Steven

Audry

Stephanie

Safia

Kimmy

Alli

Amie

Betty

Kelly Ryan

Hannah

Officially done for the week after this one 💪🏼💪🏼😭🔥🔥

Judith Harris

Me encanta !! Siento que mis brazos se ven muy fuertes 🥹😀

Massiel

Lacey

Katie

🔥🔥🔥loves the bent over tricep extensions!!

Corrine

Porchia

Paula

Hiiiiiii👋🏼👋🏼👋🏼👋🏼👋🏼👋🏼

Jodi Lynne

Easy not easy working so hard on muscle that it is designed for

Lakshmi Neelesh Nimmagadda

Megan Laudick

Rachael Milbrook

Happy Tuesday!

Week 8 of 12 week split
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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: 

1a. Primary: Standing Dumbbell Overhead Press: 4S/6-8R 
1b. Standing Barbell Wedge Calf Raise: 4S/10R each side [3 second pause at the top of each rep]
*120 seconds rest*

2. Paused Barbell Z Press: 4S/6R [3 second pause at the top of each rep]
*90 seconds rest*

3a. Bent Forward Cable Rope Facepull: 3S/8-10R [3 second eccentric each rep]
3b. .5R Behind the Torso Lateral Raise: 3S/10-12R each side [10 second pause at the top of your last rep each set]
*60 seconds rest*

4. Paused Close Grip Bench Press: 4S/6R  [3 second pause at the bottom of each rep]
*90 seconds rest*

5a. Bent Forward Cable Rope Extensions: 3S/8-10R [3 second eccentric each rep]
5b. .5R Dumbbell Overhead Tricep Extensions: 3S/10-12R [10 second pause at the top of your last rep each set]
*60 seconds rest*

9/5 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- stand behind your dumbbells, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace- prepare to lift dumbbells overhead
- grip a dumbbell in each hand, pronated grip
*grip them from a tall platform to make it easier to rack them overhead
- lift the dumbbells to your shoulders and then into the overhead position, dumbbells  should be positioned directly over your delts
- drive your ribs down, keep a neutral head, neck, and spine
- hold a tight brace in your core 

Execution: 
- tuck your pinkies forward and bend your arms
- allow your elbows to travel slightly in front of your torso as you lower the dumbbells 
- lower to a 90 degree bend in your arms or just below 
- extend your arms and press the dumbbells up and into the overhead position 
- keep a neutral spine

Primary: Standing Dumbbell Overhead Press

Rep Count: 10R
Tempo: 3 second pause at the top of each rep
Modification: standing dumbbell wedge or deficit calf raise 

*any kind of deficit will do. Replace wedge with plate

Set Up: 
- place a wedge on the ground centered behind your barbell on the rack 
- load the bar with appropriate weight 
- step your feet under the bar and grip the bar with a pronated grip on each side
- pull your back under the bar, connect the bar to your high/mid back 
- drive your elbows towards the ground, contract your lats, and secure the bar to your back 
- squeeze your glutes, pull belly button to spine, and brace
- un rack the bar and step back to elevate your toes on the wedge or small plates behind you, take a hip width stance
- tuck your ribs, keep a neutral head, neck, and spine

Execution: 
- drive the balls of your feet into the wedge and lift your heels off of the ground
- raise your heels as high as you are able
- contract your calves
- lower your heels to the ground again with control 
- keep your legs straight, not locked out
- keep your gaze forward and hold a tight brace

Standing Barbell Wedge Calf Raise

Superset

Rep Count: 6R
Tempo: 3 second pause at the top of each rep 
Modification: paused dumbbell z press

Set Up: 
- rack the barbell just above your head when you are seated on the ground in front of it
- load the barbell with appropriate weight, or no weight 
- sit on the ground in front of the bar, face away from the bar
- spread your legs wide or extend them forward
- squeeze your glutes, pull belly button to spine, and brace
- tuck your ribs and reach your arms overhead and slightly behind you to grip the barbell with a pronated grip, slightly wider than shoulder width 
- contract your lats and point your armpits forward, think about breaking the bar around your head
- extend your arms and lift the bar from the rack and directly overhead
- use your core to keep a tall upright torso 

Execution: 
- bend your elbows so they travel slightly in front of your torso
- lower the bar in front of your face until your arms are bent to at least 90 degrees [bar at chin level or just below] 
- extend your arms and press the bar up and into the overhead position again 
- contract your shoulders and core at the top of the rep, armpits facing forward
- keep your torso upright
- keep your knuckles facing the ceiling

Paused Barbell Z Press

Rep Range: 8-10R
Tempo: 3 second eccentric

Set Up: 
- attach the cable rope to one side of the cable, position it low
- step in front of the cable, facing the rope
- grip the ends of the rope with a pronated grip 
- step away from the cable 1-2 steps
- get into a hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your legs slightly, and lean your torso forward until your chest faces the ground 
- extend your arms towards the ground to begin 
- keep a neutral head, neck, and spine

Execution: 
- lead with your thumbs and pull the cable towards your face
- rip the rope apart on either side of your face
- drive your elbows wide and contract your rear delts
- release the rope and extend your arms towards the cable again with control 
- allow your rear delts to control the pull of the movement- little scapula movement 
- keep a strong brace and a flat back

Bent Forward Cable Rope Facepull

Rep Range: 10-12R
Tempo: 10 second pause at the top of your last rep each set
Modification: chest supported dumbbell rear delt fly

Set Up:
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes pointing forward
- extend your arms and hold the dumbbells down by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips pinned forward
- keep a neutral head, neck, spine 
- position your dumbbells behind your hips to begin

Execution: 
- keep your arms straight and raise the dumbbells from behind your torso and out to your sides
- lift the dumbbells until they are in a .5R position 
- contract your lateral delts
- lower the dumbbells to your sides and slightly behind your torso again with control 
- keep your wrists straight 
- lead with your pinkies slightly up as you raise your dumbbells

.5R Behind the Torso Lateral Raise

Compound Set

Rep Count: 6R
Tempo: 3 second pause at the bottom of each rep 
Modification: diamond push up on incline bench

Set Up: 
- set up under the bench so your eyes are directly under the bar
- reach up and grip the bar with a pronated- close grip, inside shoulder width 
- squeeze your glutes, pull belly button to spine, and brace
- pin your snaps down to the bench 
- lift the barbell off the rack and over your chest

Execution: 
- bend your elbows, allow them to flare about ~45 degrees from your torso 
- lower the bar to tap your chest or just slightly above your chest
- extend your arms, drive your elbows in and press the barbell back up and over your chest
- contract your triceps

Paused Close Grip Bench Press

Rep Range: 8-10R
Tempo: 3 second eccnetric
Modification: bent forward banded cable tricep extensions

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope 
- grip the ends of the rope with a neutral grip 
- take 1 step away from the cable 
- take a hip width stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees just slightly, and lean your torso forward until your chest faces the ground
- pull the rope with you and bend your arms at 90 degrees
- pin your elbows under your front delts
- keep a neutral head, neck, and spine

Execution: 
- keep your elbows under your front delts 
- extend your arms and push the rope straight down towards the ground
- pull the rope apart at the bottom of the rep, contract your triceps with your arms extended towards the ground 
- keep your elbows pinned and bend your arms again to release the cable
- release the cable until your arms are bent at 90 degrees again 
- the cable should travel in front of the top of your head as you move through each rep 
- keep your back flat and chest facing the ground

Bent Forward Cable Rope Extensions

Rep Range: 10-12R 
Tempo: 10 second pause at the top of your last rep each set

Set Up: 
- grip one dumbbell with both hands
- sit on a bench, press your back into the pad and plant your feet on the ground 
- pin the head of the dumbbell in between your palms, palms facing up 
- pull belly button to spine and brace
- drive your ribs down 
- tuck your chin, keep a neutral head, neck, and spine
- extend your arms and lift the dumbbell up and into the overhead position 
- point your armpits forward

Execution: 
- keep your elbows pinned over your shoulders
- bend your arms and lower the dumbbell behind your head .5R 
- extend your arms and press the dumbbell back up and into the overhead position 
- contract your triceps 
- keep your elbows in place 
- keep your chest upright, chin tucked

.5R Dumbbell Overhead Tricep Extensions

9/5 Delts, Triceps, 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$$ 🔥

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 🧡

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! ❤️🔥

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

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 ❤️

9/5 Delts, Triceps, Calves

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