Name: Playbook - Sam Sweeney - W1/D3 Accessories [biceps, triceps, core]
Uploaded: 2023-01-05T21:28:24.611Z
Duration: 60 min
Description: W1/D3 Accessories [biceps, triceps, core]

I really like this workout because it was so different. I don’t usually focus on accessory muscle days. I really like the Turkish get ups. Lots of focus on core stability in this workout. Loved it! My arms/shoulders are on fire 🔥💪

Jenn

Michelle

Julie

Sovi

James

Amanda

Denise

My goal is to get to a point where I can do the non modified version of the body weight skull crushers!

Meagen

Kailey

Shekinah

Melissa

Day three was great! Loved the variations.

Timerie

Anette Jiglau

Trisha

I underestimated Turkish get ups holy moly

Tyler

Kristina

Dare I say things are getting easier?! Gettin’ strong.

Jennifer

Warm Up: foam roll, warm up and activation routine B from app, +10 mins steady state cardio [optional]

*Remember to track your primary movements and AMRAP movements starting today! 

Click the ‘start now’ button to find the training day overview

Accessories [biceps, triceps, core]:

1. Overhead Carrys: 4S/30 seconds

2. Turkish Get Ups: 3S/6-8R each side 

Superset: 
3A. Standing Barbell Curls: 3S/10R, 8R, 6R
3B. Dips: 3S/10R, 8R, 6R

Superset: 
4A. Dumbbell Preacher Hammer Curls: 3S/6-8R 
4B. Dumbbell Skull Crushers: 3S/8-10R 

Superset: 
5A. EZ Bar Reverse Curl: 3S/8-10R 
5B. Bodyweight Skull Crusher: 3S/6-8R 

Burnout: 1 Minute AMRAP: Forearm supported bent leg raise

Training Day Overview

Time: 30 seconds
Tempo: hold

*be sure to track the amount of weight used for your carry so you are able to refer back to this each week. 

Set Up: 
- grip a dumbbell in each hand
- curl/clean and press the dumbbells up to your shoulders and into the overhead position. 
- you may choose to hold the dumbbells overhead with palms facing forward or facing in towards each other. 
- dumbbells should be directly in line with your shoulders overhead. 
- drive your ribs down and squeeze your glutes to help you  brace your trunk in this position. 
- start with feet together

Execution: 
- step each foot forward as you carry the dumbbells overhead. 
- keep your dumbbells pinned in position and spine neutral [watch for any hyperextending in your low back] 
- keep your chest upright and facing forward and use your lats to support your shoulders in this position. 
- keep a steady pace for the entire 30 seconds.

Dumbbell Overhead Carries

Rep Range: 4-6R each side 
Tempo: steady 
Modification: half Turkish get up or Otis up.

*be sure to track your weight used and reps completed for each set so you are able to refer back week to week. 

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Ups

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: standing EZ bar or dumbbell curls

Set Up: 
- grip a barbell with both hands, supinated grip, just outside of your hips. 
- extend your arms and allow the barbell to hang down in front of your quads. 
- squeeze your glutes and grip the ground with your toes to create a stable base
- pin your elbows close to your sides and keep your chest upright and facing forward. 

Execution: 
- dig your elbows into your sides and curl the barbell up towards your front delts
- contract your biceps at the top of the rep. 
- keep your elbows squeezed close to your sides and lower the barbell with control until your arms are fully extended again. 
- try to resist rocking or swaying as you curl the bar
- keep elbows as close to your sides as possible.

Standing Barbell Curls

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: dumbbell overhead tricep extensions

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip, and grip the handles tight. 
- retract your scapula and lean your chest slightly forward as you extend your arms and press up. 
- keep your legs straight or bend them behind you. 
- contract your glutes to help hold your brace and create full body tension. 
- keep your scapula pinned in this position, drive your ribs down and brace


Execution: 
- with your chest slightly forward, bend your arms and lower torso until your arms are bent at a 90 degree angle or just below [depending on your shoulder mobility, be mindful of what ROM is best for you]
- drive your palms through the handles and press yourself back up as you extend your arms. 
- contract your triceps and chest
- keep the chest only slightly leaned forward here, the more lean the more focus on chest. The more upright, the more focus on triceps [our goal is to favor the triceps here]

Dips

Superset

Rep Range: 6-8R
Tempo: steady 
Modification: seated hammer curls [or single arm concentration curls]

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand or sit on the preacher curl machine
- lean your chest into the pad of the machine and hook your arms over the top so they are connected to the pad from elbows to armpits. 
- depress your scapula and pull your shoulders back, pin them down

Execution: 
- drive your elbows into the pad of the machine 
- lead with your thumbs and curl the dumbbells up towards your front delts 
- contract your biceps at the top of the rep 
- release the dumbbells and lower until  your arms are fully extended again. 
- keep elbows in line with the dumbbells as you curl and lower
- keep your shoulders from rolling forward as you curl

Dumbbell Preacher Hammer Curls

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench, plant your feet on the ground
- lift the dumbbells and position them over your shoulders 
- pin your elbows in line with your front delts. 

Execution: 
- lead with your thumbs as bend your arms and lower the dumbbells back towards either side of your head. 
- allow your elbows to travel back just slightly as you lower the dumbbells
- reach a 90 degree bend in your arms or just below before you drive through your pinkies and extend your arms again
- as you extend your arms bring your elbows back in line with your front delts.
- contract your triceps at the top of the rep.

Dumbbell Skull Crushers

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell reverse grip curl

Set Up: 
- in a standing position, grip the EZ bar with a pronated grip- close [inside shoulder width grip] 
- extend your arms down in front of you and pin your elbows in close to your sides. 

Execution: 
- drive your elbows into your sides and curl the bar up towards your chest
- when your palms are facing forward at the top of the rep, contract your biceps
- release the bar and lower with control until your arms are extended down in front again
 - this movement is a heavy on the forearms, be aware of that as you choose appropriate weight.
- keep wrists straight throughout each rep.

EZ Bar Reverse [close] Grip Curl

Rep Range: 6-8R
Tempo: steady 
Modification: drop to your knees, position the bar higher on the rack for less tension on the upper body.

Set Up: 
- position the barbell on the rack at about hip height
- grip the bar with a pronated grip- close/inside shoulder width
- step your feet back, away from the rack, until your body is extended towards the rack [arms straight and pushing into the rack] 
- squeeze your glutes and push your mid back through your scapula to create a ‘hollow’ position [this will help you brace and create full body tension] 

Execution: 
- bend your elbows and slowly move your head towards and under the barbell 
- allow your head to pass under the barbell with your arms bent
- drive your palms through the bar and extend your arms 
- press yourself back to the start position and contract your triceps

Bodyweight Skull Crushers

Time: 1 minute
Tempo: steady 
Modification: lying reverse crunch.

*be sure to track how many reps you are able to complete within the 1 minute time cap. This will allow you to refer back to this number from week to week. 

Set Up: 
- position your forearms on the ab raise machine and back pressed into the back of the bench. 
- grip the handles of the machine and drive your elbows/forearms into the pads on either side
- press yourself up so your chest is facing forward and legs are extended down 
- drive your back into the pad and keep your ribs down

Execution: 
- push your back into the pad of the machine and bend your legs as you raise them up in front of you
- your legs should be bent, knees in line with the crease of your hips at the top of the rep
- contract your core
- hold the brace in your trunk as you lower your legs and extend them back down towards the ground. 
- keep the ribs from wanting to flare
- take short rests if needed.

Burnout: 1 minute AMRAP: Forearm Supported Bent Leg Raise

W1/D3 Accessories [biceps, triceps, core]

Rachelle

Stephanie

Jorge

W1/D1 Upper Body Strength [chest, back, shoulders]

Nina

Need modifications for knee issues. Thanks

Denisse Fisher

W1/D2  Lower Body Strength [glutes,quads,hamstrings,calves]

Karen

Lora-lea

Audrey Cadena

W1/D4 Upper Body Hypertrophy [chest, back, shoulders]

Tough one but loved that triset at the end.

Don’t underestimate this workout 🫣 thinking the lower weight because of higher reps would be a cake walk….🤣 sike!

Haley Kadish

W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W1/D6  Full Body

W2/D1  Upper Body Strength [chest, back, shoulders]

This is a crazy ass workout and I loved it .. today not sure about tomorrow when I can’t walk lol

Sandy

Krystal West

W2/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

I HATE the hanging bent leg raises. 🤬 I can do HARD things!! 🤢

W2/D3 Accessories [biceps, triceps, core]

Rachel

I’m wondering if the pull ups /push up should be a super set like the first week? Or if the first week should be separated out. Or this is intended how it is?

Wendy

W2/D4 Upper Body Hypertrophy [chest, back, shoulders]

Holy smokes 😫 that snuck up on me!!! 🔥

Serena

Kathryn Whitten

W2/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

I wasn’t expecting much with this but it got me!

The walk was 🔥☄️
Would love a more detailed demonstration if you could. Thanks in advance

Jagriti Bisht

W2/D6  Full Body [or optional rest day]

Sarah

Kiki

W3/D1 Upper Body Strength [chest, back, shoulders]

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Glad I came back to these! Great lower body.

W3/D2  Lower Body Strength [glutes, quads, hamstrings]

That was rough. I skip the Turkish get ups because of spine surgery I had two yrs ago. That one seems to aggravate my back

Sher

W3/D3 Accessories [biceps, triceps, core]

My arms stopped functioning on the half arnold/OHPs….ha! 💪🏻 pushed thru but im toasted!

Salima

W3/D4 Upper Body Hypertrophy [chest, back, shoulders]

45 sit-ups 2 mins never been able to do that consistently 👏👏👏

This workout was the best🔥🔥🔥 had me drop to my knees a couple times🥵🥵

Krystal

W3/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W3/D6 Full Body [or optional rest day]

W4/D1 Upper Body Strength [chest, back, shoulders]

Dominique

W4/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

My arms feel swollen from that last superset!

Micaela

W4/D3 Accessories [biceps, triceps, core]

Maryse Lalumiere

Sophia

W4/D4  Upper Body Hypertrophy [chest, back, shoulders]

Luke

W4/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W4/D6  Full Body [or optional rest day]

I lasted comments in December! Round two. Have made some gains! 🥳

Oooooh hot dog thick gravy good heavens! 🔥

W5/D1  Upper Body Strength [chest, back, shoulders]

I sort of loathe leg day but this one makes me feel sting and empowered!

Megan

karen

W5/D2  Lower Body Strength [glutes, quads, hamstrings]

W5/D3  Accessories [biceps, triceps, core]

This workout is definitely in my top 5!!! Felt the burn 🔥

Jackie

Angelica

W5/D4  Upper Body Hypertrophy [chest, back, shoulders]

Stine

Literally so hard and fun. Getting stronger!

W5/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W5/D6  Full Body [optional rest day]

Matthew

W6/D1  Upper Body Strength [chest, back, shoulders]

Laura Brown

W6/D2 Lower Body Strength [glutes, quads, hamstrings, calves]

Those hanging leg raises make me cry. But hit a PR! Let’s go!!

Dana

W6/D3  Accessories [biceps, triceps, core]

Finally am using weights for my pull ups! So excited!

W6/D4  Upper Body Hypertrophy [back, chest, shoulders]

Hard to walk up my stairs after that one 🥵

Miranda Sweeney

W6/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W6/D6  Full Body [optional rest day]

W7/D1  Upper Body Strength [chest, back, shoulders]

W7/D2 Lower Body Strength [glutes, quads, hamstrings, calves]

W7/D3  Accessories [biceps, triceps, core]

W7/D4 Upper Body Hypertrophy [chest, back, shoulders]

That was the best leg one I’ve done of yours.  Wow.

W7/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W7/D6  Full Body [optional rest day]

Veronica Ayala

W8/D1  Upper Body Strength [chest, back, shoulders]

Mandy

W8/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

W8/D3 Accessories [biceps, triceps, core]

Make the choice to make the change. It works.

W8/D4  Upper Body Hypertrophy [chest, back, shoulder]

I’m dead. Tomorrow is actual leg day. I’m screwed

W1/D3 Accessories [biceps, triceps, core]

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