Name: Playbook - Sam Sweeney - W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]
Uploaded: 2025-12-11T16:30:06.411Z
Duration: 60 min
Description: W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Bridgette Gomez

Emily

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

Alexandra Casi

Cassie

Serena

Nice got my shoulders burning a bit especially that cable thing.

Michala Mindiola

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Dedra

Tiffany

Wish it had more core but shoulders are on 🔥!!

Mena

Sam - I think this is my favourite day of the week! Effective workout that has my shoulders happy!

Tamara

Susan cobb

Manda

Karen Arce

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

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!

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

Jess

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]

Christine

Brooke

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

Claudia

The back and bicep workout I’ve been missing! So good!

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

Holy shoulders, Batman! This was a good one!!

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

Ohhh my. RIP my glutes + hammies 🔥🤝🏽🙌🏽

Monica

GEEZ LOUISE. Pick me up off the gym floor, this ended me.

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

One of my favorite Full Body Day workouts ever!

Jaci Jo Krogman

Amazing way to increase my Vo2 max!! Thank you for incorporating jumping too! Learning about how good that is for women’s bodies as we age!

Tanya

Loved it! This is my first time training this way in a while. I swapped some moves for bodyweight only, and this still destroyed me!

Bethany

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

LOL at going to failure with push-ups at the end. 6 of the weakest push-ups I’ve maybe ever done 😂

Nick

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

So good. So bad, but so good. The pump in my legs is INSANE

Kassandra

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

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

Shakira

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

Felicia

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

Hello butt and hamstrings. Great variety.

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

Milloe

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.

Kimberly R

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

Salena

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

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

Hannah Marks

Joanna

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

I had stress dreams about those deadlifts. Wowsers.

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

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

Loved including Turkish get ups. Been a hot minute

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!

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

Yenny

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 💪🏼

Jessica

Dying after that workout 🏋🏻‍♀️

Colleen

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 🏃‍♀️💪🏼

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

Allison

Second time around and still love this one!

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

Abby

Chris Martinez

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

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

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

It could’ve been the Texas heat but absolutely brutal workout

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]

Ariel

Veronica

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]

Célia

Sydnee

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 😅

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

Sweaty mess.  Great workout. Starting to feel stronger!

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 🤩💪🏼

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! 🫶🏼

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

Feeling pumped after this one 🫶🏼💪🏼

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

Feeling the strength coming back!!  Love Sam’s workouts!

Aiden

I know my quads are stronger than when I started this program 💪🏼

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

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

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