Name: Playbook - Sam Sweeney - 9/8 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.267Z
Duration: 75 min
Description: 9/8 Delts, Biceps, Calves

Omayma

Melissa

Karen

First time in awhile I was able to do this day and it kicked my arms 🤪🔥

Stephanie

Janelle

Audry

Becky

First workout after a hiatus and this was exactly what I needed to bring back the motivation!!! 🔥

Rachel DeLuca

Loved thus workout. Delts on point 💪🏼💪🏼

Amie

These .5 reps are the real deal! Loved this upper body day!

DeAnna

Mia Arrowsmith

Deja

Tiffany

Exited to see what last phase brings us next week!

Jennifer

Lacey

🔥🔥🔥…feeling a pump. Thank you 🙏🏼

Lorena

Porchia

Regina

Steven

Nyakeh

Paula

Lakshmi Neelesh Nimmagadda

Maria Zenz

Tasha

Rachael Milbrook

Happy Friday!

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.

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: 

1a. Primary: Dumbbell High Pull: 4S/6-8R each side
1b. Front Facing Hack Squat Calf Raise: 4S/10-12R [2 second pause at the top of each rep]
*120 seconds rest between sets*

2. Paused Kneeling Barbell Push Press: 4S/6R [3 second hold at the top of each rep]
*90 seconds rest between sets*

3a. Bent Forward Cable Rope Front Raise: 3S/8-10R [3 second eccentric]
3b. .5R Dumbbell Around the Worlds: 3S/10-12R [10 second hold at the top of the last rep of each set]
*60 seconds rest between sets*

4. Paused EZ Bar Preacher Curl: 4S/6R [3 second pause at the top of each rep]
*90 seconds rest between sets*

5a. Bent Forward Cable Rope Hang Curls: 3S/8-10R [3 second eccentric each rep]
5b. .5R Hammer Grip Concentration Curls [using lat pulldown bench]: 3S/10-12R [10 second pause at the top of your last rep of each set]
*60 seconds rest between sets*

9/8 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- begin with your arms extended down in front of your torso
- keep a tall torso- neutral head, neck, spine 

Execution: 
- bend your arms and drive your elbows high and wide
- pull the dumbbells to chest level, elbows at or higher than your shoulders at the top of the rep
- contract your lateral delts/traps
- extend your arms down in front of your torso again and lower the dumbbells towards the ground 
- keep your wrists straight 
- lead with your elbows
- use your lateral delts to control the pull

Primary: Dumbbell High Pull

Rep Range: 10-12R 
Tempo: 2 second pause at the top of each rep
Modification: any standing calf raise machine, front racked barbell or dumbbell calf raise

Set Up: 
- load the hack squat machine with appropriate weight 
- step each foot low onto the platform, hip width stance, toes forward
- press your back and hips into the back pad, push your traps up into the shoulder pads
- grip the handles on each side
- pull the pads into your traps and contract your lats
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down, tuck your chin
- un lock the machine, squeeze your elbows to your sides, pointing forward 
- keep your legs straight

Execution: 
- drive the balls of your feet into the platform 
- lift your heels away from the platform 
- raise your heels as high as you are able 
- contract your calves
- lower your heels to the platform again until your feet are flat
- keep a tight grip on the handles

Front Facing Hack Squat Calf Raise

Superset

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

Set Up: 
- load the barbell with appropriate weight, or use just the bar
- get down into a tall kneeling position behind the barbell 
- grip the bar with a pronated grip, shoulder width apart
- lift the bar and position it across your chest, resting on your front delts
- keep your elbows tucked, pointing forward 
- sit your glutes back so your hamstrings rest on your calves
- squeeze your glutes, pull your belly button to spine, and brace
- keep a neutral head, neck, and spine
- point your knuckles facing the ceiling  

Execution: 
- lift your hips and drive them into full extension as you sit up from the low kneeling position 
- use the momentum from your hips as you extend your arms and press the bar up and into the overhead position 
- you should be in a tall kneeling position at the top of the rep with the bar directly over your head
- bend your elbows, keep them pointing forward, and lower the bar to your high chest again 
- as you lower the bar sit your hips back so your hamstrings rest on your calves again 
- keep your torso upright and facing forward 
- keep your wrists straight

Paused Kneeling Barbell Push Press

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

Set Up: 
- attach the rope handle to one side of the cable and position it low
- step in front of the cable, face away from the rope
- get into a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso forward until your chest is facing the ground
- reach your arms through your legs and grip the ends of the rope with a neutral grip 
- keep a neutral head, neck, and spine

Execution: 
- keep your arms straight, chest facing the ground, and pull the rope through your legs
- lead with your thumbs and raise your arms straight forward until the rope is overhead
- contract your delts
- release the cable and lower your arms towards the ground with control 
- keep a tight brace and back flat
- chest should face the ground throughout each rep

Bent Forward Cable Rope Front Raise

Rep Range: 10-12R
Tempo: 10 second pause at the top of the last rep off each set
Modification: bent forward dumbbell front raise

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

Execution: 
- lead with your thumbs and raise your arms out to your sides and all the way up into the overhead position 
- bring your thumbs together at the top of your rep, dumbbells directly over your head, palms facing forward
- keep your arms straight and rotate your grip to neutral as you lower the dumbbells .5R, out to your sides until they are in line with your lateral delts
- raise your arms and bring your thumbs together in the overhead position again 
- continue with .5R
- keep your torso upright and facing forward
- keep your traps down
- a slight bend in your arms is ok

.5R Dumbbell Around the Worlds

Compound Set

Rep Count: 6R
Tempo: 3 second pause at the top of each rep 
Modification dumbbell or machine preacher curl

Set Up: 
- grip the EZ bar with a supinated grip, shoulder width apart
- step behind the pad of the machine- sit or stand
- lean your chest into the pad
- hook your arms over the pad so your arms are pressed into the pad from armpits to elbows 
- pin your elbows below your delts 
- pull belly button to spine and brace
- tuck your chin, pin your shoulders down 

Execution: 
- drive your triceps into the pads and curl the bar towards your chest
- contract your biceps
- lower the bar away from your chest and extend your arms towards the ground again 
- make sure your arms are fully extended at the bottom of the rep 
- keep your elbows pinned to the pad

Paused EZ Bar Preacher Curl

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: bent forward dumbbell hang curl

Set Up: 
- attach the rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the ends of the grip with each hand, neutral grip 
- take 1 step back [use a plate or two to stand on for more distance between you and the bottom of the cable if needed] 
- 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 is facing the ground 
- extend your arms down, underneath your shoulders
- keep a neutral head, neck, and spine

Execution: 
- pin your elbows under your front delts and curl the rope towards your chest
- pull the rope apart at the top of the rep 
- contract your biceps
- hold tension in your biceps, keep your elbows pinned below your front delts
- lower the rope with control until your arms are extended towards the ground again 
- keep your back flat
- keep your chest facing the ground

Bent Forward Cable Rope Hang Curl

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

*use lat pulldown knee pads for support

Set Up: 
- grip a dumbbell in each hand, neutral/hammer grip 
- sit on the lat pulldown bench, facing away from the knee pads
- pull belly button to spine and lean your torso back to lightly rest your mid back on the pads behind you
- extend your arms holding the dumbbells down by your sides so they are behind your torso
- drive your elbows into the pads behind you

Execution: 
- drive your elbows into the pads and curl the dumbbells up only .5R
- contract your biceps
- keep your elbows glued to the pads and lower the dumbbells back down by your sides with control 
- continue with .5R
- be sure your arms are fully extended down by your sides, just behind your torso, at the bottom of each rep 
- keep your wrists straight

.5R Hammer Grip Concentration Curls

9/8 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

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 🥵🥵🥵🥵

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! ❤️🔥

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 ❤️

9/8 Delts, Biceps, Calves

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