Name: Playbook - Sam Sweeney - W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]
Uploaded: 2023-01-05T21:27:43.245Z
Duration: 60 min
Description: W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Sarah

Jacque

Katie

Mike

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

Such a good workout!! The Turkish get ups were so hard!🔥

Hayley

I made a few substitutions but this was a good one

Bridget S. 

Ingrid

Angelina Singh

This one definitely showed me I need more work on shoulder strength 😅

Darrien

Kolbi

Brittany

Lindsay

Lorena

Loved this shoulder workout.  Had a great pump

Becca

Paola

Laura Brown

Mikaela

Jennifer

FAVVVVV!! You have my all-time favorite workouts! Plus I used pre-workout again today and PUMPED it hard today, starting with a 17 minute treadmill run with high incline!

Laryn Welch

Came down with something yesterday...back at it today and it feels so good. This was F-I-R-E🔥🔥

Jessica

I encourage new parents to get on this app and follow the Sweeney’s. Following the community motivates you to workout after a long day with a new born.

Shoulders had a great pump after this workout

Ariz

Amamda

Warit

Lisa Greg-uanseru

Almost 100reps for burnout challenge❤️‍🔥#tuesdayafternoontrainlikewut

yangBAE

Angie Grenadier

Challenge Week 2/day 3

Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: 10 mins rower/stair stepper/treadmill, upper body warm up routine

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 2nd 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

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification:

- sit on a bench with a dumbbell in each hand
- grip the dumbbells with a neutral grip, palms facing in. 
- rest the head of the dumbbell on your quads
- lift each leg and kick the dumbbells up into a start position. 
- plant the feet firmly on the ground and press your mid/high back into the pad of the seat. 
- dumbbells should be in line with the shoulders at the top of the rep. [palms facing in]
- use a 3 second eccentric to lower the weight
- tuck the elbows slightly in front of you and keep the dumbbells in line with of in front of the shoulders as you lower the weight. 
- lower the dumbbells until you tack the shoulders or just slightly above
- press your feet through the ground as you press the dumbbells up and extend the arms into the overhead position.

Seated Neutral Grip Overhead Press

Time: 30 seconds each side
Tempo: steady
Modification: single arm dumbbell lateral raise. 

- use a single arm attachment and adjust the cable low
- stand next to the cable and grab the handle with the hand furthest from the cable. [should be facing 90 degrees from the cable]
- the cable should run in front of your body. 
- begin with the arm by your side, gripping the handle. 
- lock in a soft bend in the elbow and raise the cable out to the side until the hand is at shoulder level 
- keep the cable slightly in front of the torso as you lift. 
- release the cable with control until your arm is back by your side.

Single Arm Cable Lateral Raise

Compound Set

Rep Range: 6-8R drop 8-10R  [drop set every set]
*drop the weight by 20-50% and complete 8-10R more. 
Tempo: 3 second eccentric on the first 6-8R. Steady on the final 8-10R
Modification: standing dumbbell scaption raise. 

* I choose to just grab the knobs of the cable machine here [no handles] but you can use single arm attachments if you prefer. 

- grip each side of the cable at the knobs. 
- face away from the cable machine and step 2-3 steps forward. 
- allow your arms to extend back towards the cable. 
- keep your chest up and facing forward. 
- squeeze the glutes to brace the core and keep stiffness in the trunk of your body. 
- with a slight bend in the arms, lead with the thumbs as you raise the cables forward and  towards the center of your body. 
- raise the cables until they are shoulder/collar bone level. 
- use a 3 second eccentric on the first 6-8R 
- lower with control until your arms are extended behind your body. 
- when you complete the first 6-8R immediately drop the weight by 20-50% and complete 8-10R more with a steady tempo.

Double Cable Scaption Raise

Rep Range: 8-10R each side
Tempo: steady
Modification: hold no weight. 

- position yourself in a supine position on the ground. [chest up]
- grip a dumbbell or kettlebell in one hand and extend the arm so the weight is over your shoulder. 
- bend the knee and plant the foot of the leg on the same side as the arm holding the weight. 
- extend the other leg out
- extend the other arm out so your palm is down. 
- keep the extended arm straight as you use it to reach across your body and sit up. 
- as you reach with the weight, press down through the planted foot and use the assisting arm to press through the ground and sit up 
- at the top of the rep the arm should still be extended straight up, towards the ceiling, in line with the shoulder
- lower your body back down to the ground with control, back to the start position. 
- complete 8-10R each side.

Half Turkish Get Up

Rep Range: 6-8R
Tempo: Steady


- begin with dumbbells in each hand, arms by your sides. 
- squeeze the glutes and brace the core to keep from swaying or swinging too much throughout. 
- keep the arms straight. 
- raise the dumbbells out to your sides
- immediately rotate them forward, dumbbells in line with the front delts. 
- immediately raise the dumbbells overhead, palms facing forward at the top of the rep. 
- reverse the movement and lower with control.

Dumbbell 6 way Raise

Rep Range: 30R [each leg= 1R]
Tempo: steady
Modification: no plate. 

- position yourself on the ground in a supine position. 
- hold a plate with both hands over your chest, pin it there. 
- push your back into the ground and lift the legs
-  start with legs bent at 90 degrees. 
- extend one leg out at a time, while holding the brace in your core. 
- alternate extending each leg out as you go. 
- each leg=1 rep, complete 30R total.

Plate Hold Bicycles

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady, quick
Modification: dumbbell standing overhead press pulses 

-  loop a light large loop band around a rack or cable rig. 
- grip the band with a pronated grip, slightly wider than shoulder width grip. 
- step back 2-3 steps and extend the arms overhead. 
- squeeze the glutes to help brace the core and create a solid base. 
- the band should be tight enough to feel tension but not so tight you cannot hold it over head. 
- pin the scap down and lower the band behind your head until your arms are 90 degrees. 
- press up quickly until the arms are extended
- hold the tension in the band and continue reps.

Burnout Challenge

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

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

Olivia

Good workout overall! Ramped my HR up like crazy & I just finished marathon training so that was nuts!!

Abbey

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

Anto

Amina

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

Carol Kearney

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

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Alex

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Serena

Heather

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

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

Theresa

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

Paige

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

Meena

Kept going! It was a challenge but a good one!

Weronika

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

Jessi

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

These are definitely getting harder. Wow!!!

Can’t do deadlifts but a great back and bi

Kerenn

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

Jackie

Chantae

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

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

Such a challenging workout but oh so good! And only week 3! 🔥

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

Lisa

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

Melissa

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

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

Wendy

I loved it all but the bicep work was 🥵

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

Sher

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

Those abductor planks are way more challenging than they look

Danelle

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

Kelby

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

Beth

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

These circuits are great for a good sweat and getting that heart rate up

This was a quick one. I loved it and I'm fried

Sara

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Katie Schultz

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Marina Pillyawets

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

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

Judith

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Shekinah

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Veronica

Taylor

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Amazing these full body days are the best

Gillian

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

Micaela

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Love the landmine back rack hack squat mod. Thanks!

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

Workout is great but I couldn't finish it today I feel off 🥲

Jagriti Bisht

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

W8/D5  Full Body [CHALLENGE WK8/DAY5]

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

Community

More workouts from Sam Sweeney