Name: Playbook - Sam Sweeney - W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]
Uploaded: 2024-11-24T23:24:38.050Z
Duration: 60 min
Description: W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Craziest shoulder workout I’ve ever had. I’ve never felt that type of burn before.

Kylene Cotton

Best damn shoulder day in a long time!! 💪🏼

Alexandra Casi

Jessica

Serena

Kimberly R

Michala Mindiola

Krystal West

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

Dedra

Tiffany

Tuff! Especially the roll outs and plank ! 😮‍💨

Alexis

Eric

Evan

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

Amazing! Feeling the burn already! Thank you!

Caroline

Yaritza

Mena

In 3 days you've managed to work my quads, back and shoulders in ways I never knew they could. Still getting used to the rep scheme but enjoying the process !

Tamara

Susan cobb

Manda

mary macdonald 

Jennifer Thompson

Joined a bit ago but thought I should start back at basics with 1.0….loving it.

Karen Arce

Alan

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Safia

Jennifer

I can not feel my upper body 
LOVE IT 🔥

Jackie

Wendy

Theresa

Tanita

Kelby Phillips

Jacque

Great workout. I actually feel results the next day, as it makes me feel stronger than the day before.

Salima

Nice workout, I really enjoyed that. Hard but manageable.

Gabriella

Jadi

Judith

Tish

Sher

Whitnie

2 minute plank hold ….. Person record in the last 3 years.

Mike

Casandra

Modifications would be great for gyms without all of this equipment. Most of the time they don’t have it or the gym is too overcrowded

Olivia Rundio

Loved it. However I often have pain in my shoulder with military press. I did only on first set. Any advice on form?

Heather

Just as brutal as it was when I did it the 1st time 9 weeks ago 🥲

Sara

[Challenge Wk1/Day 3]

Training Day Overview: 

Suggested Accessory Equipment: ab wheel. 

Warm Up: Foam roll, upper body warm up and activation routine A from app.

Warm Up Sets: 1-2
Rep Range: 8-10R + drop set on the last set
** Drop the weight by 20-50% of your last working set and complete as many reps as you can with good form. Leave ~2 reps in the tank. 
Tempo: Steady
Modification: Seated Dumbbell Overhead Press

*video demos last set with drop set*

- position a bench [with back support] in the center of the rack. 
- set up the barbell on the rack so you are able to extend your arms up and behind you to easily grip the bar. [elbows bent no more than 90 degrees as you un-rack the barbell]. 
- plant your feet flat on the ground and push your back into the back of the seat. 
- extend your arms up and reach them behind you to grip the bar
- 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 from behind and position it overhead. 
- tuck the elbows just slightly as you lower the bar
- elbows should reach 90 degrees or just below at the bottom of the rep. 
- drive your feet through the floor as you extend the arms and press the weight back overhead. 
- wrists should stay in line with the elbows.

Seated Military Press

A compound set is 2 exercises performed back to back with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second pause at the bottom/lengthened position of each rep


- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbell up into the overhead position, palms facing forward. 
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- pause for 3 seconds
- rotate the dumbbells together until palms are facing your face. 
- keep the 90 degree bend in your arms, lead with the pinkies, and rotate the dumbbells out until the palms face forward. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. Dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Range: 8-10R 
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: standing lateral raise. 

- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/torso against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]
- lead with the pinkies, keep palms down, as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
- lower with control until arms are extended down.

Chest Supported Lateral Raise

Compound Set

Rep Range: 6-8R drop 10R [drop the weight by 20-50% and perform 10R more]
Tempo: 2 second hold at the top/shortened position of each rep.
Modification: seated scaption raise

- set an incline bench to 60 degrees. 
- press your back into the back of the seat and drive your feet through the ground.
- grip a dumbbell in each hand and extend your arms by your sides so the dumbbells are behind your torso, in line with the shoulders. 
- keep arms straight
- lead with the thumbs and raise the dumbbells until they are shoulder height
- bring the thumbs together at the top of each rep
- pause for 2 seconds on the first 6-8R
- lower with control until arms are fully extended. 
- drop the weight by 20-50% and complete 10R more. 
-

Recline Scaption Raise

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep
Modification: Otis up from floor. 

- position yourself flat on a decline bench. 
- hold a dumbbell in each hand and extend the arms so the dumbbells are in line with the chest/front delts. 
- keep your arms locked, straight. 
- dig your back into the bench and use your core to lift your chest towards your feet
- as you sit up, keep the arms extended, but rotate them overhead at the top 
- pause for 2 seconds, hold the contraction in your core. 
- reverse the movement by lowering your low back to touch the bench first
- sit back until your back is flat on the bench. 
- as you lower bring your arms with you so they are positioned above your chest/front delts. 
- keep the arms fully extended throughout.

Decline Bench Otis Up

Time: 30 seconds
Tempo: steady
Modification: banded pull aparts or incline bench supported dumbbell rear delt fly. 

- position the rope attachment on the cable in a high position
- grip the rope with a pronated grip and sit on the ground. [fingers facing one another]
- bend the knees and plant the feet firmly on the ground. 
- keep a neutral and upright spine, and point your chest towards the cable. 
- begin with arms extended towards the cable. 
- pin the scapula and lead with the elbows as you pull the rope back, ripping it apart. 
- pull until the elbows are in line with the rear delts [elbows at shoulder level or just below]
- release with control until arms are full extended.

Seated Cable Rope Facepull

Rep Range: 21R [7R rollout to halfway, 7R rollout from halfway to fully extended, 7R FULL reps] 
Tempo: Steady
Modification: Plank walkout 21s [in plank position/on knees walk hands out halfway 7R, walk hands out from halfway to as far as you are able, 7R walk from hands under the shoulders to fully extended].

- position yourself on the ab wheel. 
- lock in a slight bend in the arms
- begin with the ab wheel under the chest. 
- brace the core [ like you are bracing for a punch, breathe behind the brace]
- slowly roll the wheel forward until your arms are extended halfway out. 
- use your core to pull the wheel back in towards your quads. 
- continue for 7R
- on the 8R begin with your arms extended halfway out
- roll the wheel until your arms are fully extended [ core should be brace creating rigidity through your trunk]. 
- use your lats and core to pull the wheel back in to halfway extended. 
- continue for 7R more
- on the 15R begin with the ab wheel under the chest
- roll the wheel out until your arms are fully extended
- complete the rep by rolling the wheel all the way back in towards your quads. 
- keep lats and core brace to carry the tension.

Ab Rollouts

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench. 

**Keep track of your time held, we will revisit this**

- position a weight plate on your back
- get into a low plank position
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap and hold this position. 
- body should stay in a straight line [watch for the hips rising or falling throughout]
- keep track of your time and hold until failure.

Burnout Challenge: Weighted Plank Hold

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

I felt every muscle 
It was tough but I feel amazing!!

Shakira

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Bianca

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

Lori

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Kathleen

Super hard but GREAT workout! Feeling good!

Audrey

Jenna

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Yenny

Exhausting workout but so good!!! Crushed those quads!

Felicia

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

Michele

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

It’s amazing how in one workout I can feel so strong but also weak. 🔥

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

Christina

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

The rack run burns but it forces me to push.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Great shoulder burn and abs at the end were good.

These tri sets are tough!! Loving this program! 💪🏼

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

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