Name: Playbook - Sam Sweeney - W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]
Uploaded: 2025-10-11T18:58:00.914Z
Duration: 55 min
Description: W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Jess

Célia

Sydnee

Great shoulder burn and abs at the end were good.

Felicia

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

Alexandra Casi

Hannah Marks

Serena

Motivation was low this morning but I showed up. Now my shoulders are wrecked but in a good way. 😀

Kimberly R

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Dedra

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

Tamara

Mena

Christina

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

Jacque

Sarah

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

Sara

Kolbi

Shoulders were on fire after that triset!🔥🔥🔥

Amanda

Arianna

It’s always a good thing to get it done in a good day in a good way #monday🫰

yangBAE

Alexa

Abaigeal Hartl

Begonia

Lindsay

Taylor Willman

Warit

Had to drop my arms a few times during the triset!  Love the challenge!

Jessica

[challenge week 5/day 3]

Training Day Overview: 

Suggested accessory equipment: large loop band 

Warm Up: foam roll, 10 mins stair stepper or steady state cardio of your choice

Warm Up Sets: 1-2S
Rep Range: 4-6S
Tempo: Power
Modification: Seated dumbbell overhead Press.

- 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: 10R
Tempo: steady 

- 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. 
- rotate the dumbbells together until pinkies are together and palms are facing towards your chin/face. 
- keep the 90 degree bend in your arms, lead with the pinkies, and rotate the dumbbells back out until the palms face forward. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Count: 20R
Tempo: steady

- start with dumbbells down by your sides. 
- lock in a slight bend in your elbows. 
- keep tall as you extend arms out to each side
- extend the arms out so they are slightly in front of the torso. 
- raise the dumbbells until they are in line with the shoulders
- lower with control until dumbbells are by your sides

Dumbbell Lateral Raises

Rep Count: 30R
Tempo: steady 
Modification: cable facepulls or rear delt flies. 

- Start in a standing position, legs staggered or feet together
- Grip a large loop band shoulder width apart, or slightly wider (pronated grip)
*the more narrow the grip, the more tension the band will provide.
- Pin a very slight bend in the elbows, lead with the pinkies pull the band apart
- the scapula should not move as you pull the band, the concentration is on the rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from hyperextending in the low back.
- on the last 30 seconds, hold on the contraction of the rear delts

Banded Pull aparts

Triset

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep
Modification: bent over Y raise [no chest support]

- set an incline bench to 60-75 degrees
- grip a dumbbell in each hand [pronated grip]
- place at your chest/hips against the back pad of the bench 
- plant your feet on the ground. 
- lock your arms straight [as straight as you can sustain throughout the movement]
- start with arms extended down, dumbbells in line with the shoulders. 
- keep the scapula pinned as you raise the dumbbells up in a Y shape. 
- raise the dumbbells until the arms are extended and in line with the angle of the torso. 
- lower with control until the dumbbells are back below the shoulders.

Chest Supported Dumbbell Y Raise

Rep Range: 8-10R each way 
Tempo: steady 
Modification: plank hip swivels [in a plank position on your forearms, shift your hips from side to side- do 8-10R each side]

- position yourself in a low plank position [on your forearms] on a med ball or exercise ball. 
- the wider your stance, the more of a base you will have for stability. 
- squeeze the glutes and contract quads, hold the brace. [tuck the pelvis under]
- push your mid back through your scapula, pin the scapula. 
- position forearms on top of the med ball, med ball under the chest. 
- slowly begin to rotate your forearms in a circular motion, pushing the ball as you do. 
- complete 8-10 rotations before switching directions. 
- try to keep the hips from rising or swaying as you “stir”

Stir the Pot

Compound Set

Rep Count: 10R 
Tempo: steady 
Modification: sit ups or crunches. 

*10 reps every 10 seconds for 6 sets*

*use a ball or weight to pin your feet if you choose. 

- position yourself on the ground in a supine position [chest up]
- bend your knees and plant your feet on the ground. 
- grip a dumbbell in each hand, pronated grip
- extend the arms up so the dumbbells are over the shoulders 
- lock the arms in this extended position. 
- drive your low back into the ground and reach the dumbbells up and into an overhead position as you sit up completely. 
- keep the arms extended as you lower your back to the ground.

Otis Up

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

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

Brooke

This was such a good workout !!! My legs are shaking 🥹💪🏽🔥

Monica

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

Claudia

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

Emily

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 🔥🤝🏽🙌🏽

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!

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

Bridgette Gomez

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

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

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.

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]

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 💪🏼

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]

Brittany

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]

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 🎉

Cassie

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]

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. 💪🏽

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

These are two core moves to save in the memory bank 🫶🏼💪🏼

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

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

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

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

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

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

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

Gironda Rows are my favorite 🫶🏼💪🏼

Great back and biceps for the last week 💪🏽🔥

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

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

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

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