Name: Playbook - Sam Sweeney - W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]
Uploaded: 2024-08-04T15:51:26.354Z
Duration: 55 min
Description: W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

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

Larissa

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

yangBAE

Alexa

Abaigeal

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]

Jennifer

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

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

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

Sophie

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

Michelle

jeanette

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

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

Nyakeh

Manon Tessier

Laura

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

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

Priscilla

Always love back and biceps. 💪🏽 my arms were toast at the end though lol

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

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 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

Slow and steady. Not esp sore in one area so I guess that’s good right?

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

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Blake

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

Evan

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

Salima

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

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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

Dying after that workout 🏋🏻‍♀️

Colleen

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

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

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]

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Charis Gessel

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

My arms are toast. Loved the workout though 💪🏽

Love this workout. Rack run has me on the floor dead!

Stephanie

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

Good but not enough abs and too much shoulders lol 🫠

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

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

My legs are on fire 🔥 struggling at the end 😪🫠

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

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

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

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

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

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Serena

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

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

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

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

Love the Spanish squats and the Copenhagens!

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

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

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

Daisy

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

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

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

Hailey Williamson

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

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

Jozlinn

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

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

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

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

Haley Kadish

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

Mohammed

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

🔥🔥 loved it! Sweat bullets, worked hard 💪🏼

Jackie

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

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

Rhonda

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!!!!

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

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