Alexandra Casi

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

Kimberly R

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

Dedra

Stephanie

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

Christina

Kiki

Wendy

Jacque

I feel strong! Thanks for this awesome workout

Serena

Veronica

Sarah

Lorena

yangBAE

Laryn Welch

Warit

Lacy

[Challenge Week 6/Day 2]

Training Day Overview: 

Suggested accessory equipment: large loop band [for assisted pull ups, if needed]

Warm Up: Foam Roll, 10 mins steady state cardio.

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: steady
Modification: banded pull ups, assisted pull up machine, inverted rows. 

*weighted for difficulty if you are to that point where you feel confident to add weight.

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Count: 5R
Tempo: 5 second eccentric each rep
Modification: banded pulldown, or snatch grip deadlifts. 

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are pressed up into the pad [drive the balls of your feet through the ground, flex the calves]
- grip the bar with a pronated grip [slightly outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- think about “tucking the ribs”, this will help you keep control of the movement through your core and lats. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- contract your lats.
- use a 5 second eccentric to release the bar. [do not let the scap raise as you release]  
- release with control until your arms are fully extended.

Lat Pulldowns

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep

- set up on a flat bench with one dumbbell. 
- position yourself square to the side of the flat bench
- keep a neutral spine as you bend forward and plant one hand on the top of the bench. 
- stagger your feet on the ground to create a solid base. 
- keep a neutral spine in the bent over position as you grip the dumbbell with one hand, use a neutral grip. 
- begin with working arm extended, dumbbell under the shoulder. 
- retract your scap on the working side and drive your elbow up and back towards your hip. 
- squeeze your elbow in close to your side at the top of the rep and contract the lat
- hold the contraction for 3 seconds at the top. 
- lower the dumbbell with control until the arm is fully extended and reset/repeat.

Single Arm Bent Over Row

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: banded pulldowns, dumbbell pullovers. 

- attach the straight bar attachment and place it high on the cable
- grip the straight bar with both hands, pronated grip. 
- face the cable and step back 2-3 steps. 
- lean the chest forward just slightly and keep the head/neck/spine neutral. 
- squeeze your glutes and hold the brace in your trunk, try to keep the low back from hyperextending. 
- begin with arms extended towards the direction of the cable, lock the arms straight. 
- depress the scap as you pull the bar towards your quads, keep the arms straight as you pull. 
- contract the lats as the bar reaches your quads. 
- release with control until your arms are fully extended.

Straight Bar Straight Arm Pulldown

Triset

Rep Range: 10-12R
Tempo: 1-2 second pause at the bottom and top of each rep 
Modification: stand with your upper/mid back against a wall, hips forward, and let your arms hang down against the wall. Push your elbows into the wall as you curl. 

- sit facing reverse on the lat pulldown machine 
- use the knee pads to rest your elbows against
- hold a dumbbell in each hand, arms extended down by your sides, elbows connected to the pad of the machine. 
- dig your elbows into the pads as you curl the dumbbells up, towards your front delts. 
- contract the biceps and pause for 1-2 sec. 
- lower the weight with control, keeping elbows pinned to the pads. 
- lower the dumbbells until your arms are fully extended back down by your sides, and pause in the lengthened position for 1-2 seconds.

Elbows Supported Bicep Curls

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell reverse grip curls. 

- sit on a bench with back support. 
- hold an EZ bar [or straight bar] with a pronated grip, just outside hip width. 
- begin with the bar resting on your quads in the seated position. 
- keep your elbows pinned by your sides and curl the bar up, keeping the wrists straight [palms should face forward at the top of the rep]
- contract the biceps [long head of the bicep/outer, and forearms]
- release with control and tap your quads with the bar at the bottom of each rep.

Seated EZ Bar Reverse Grip Curls

Compound Set

Rep Count: 5R
Tempo: steady/quick
Modification: chest supported on an incline bench or seated and bent forward

**5 reps, every 10 seconds, for 10 sets. 

- begin with dumbbells on the ground in front of you. 
- keep a neutral spine as you bend forward and grip the dumbbells with a neutral grip. 
- lock in a slight bend in the elbows, keep the arms pinned in this position throughout. 
- retract your scapula and use your lats to pull and swing the dumbbells back towards your hips. 
- drive the elbows back as far as you are able. 
- contract the mid/high back
- release with control but keep the momentum through the 5 reps.

Bent Over Crescent Row

Reps: Failure [complete as many reps as you can with good form at each weight] 
Tempo: quick 

[check back at week 4/day 2 for your burnout number to beat at each weight. Track the reps you are able to complete at each weight, we will revisit this one.]

 * remember, do not stand directly in front of the dumbbell rack for this one if there are others using the dumbbells. 

- pick 3-4 weights to work with. [heavier to lighter]
- begin with the heaviest weight 
- hold the dumbbells with a neutral grip and pin your elbows by your sides 
- alternate curling the dumbbells up towards your shoulders in a “sprinting” motion
- use a quick pace and complete as many reps as you can with good form before dropping to the next weight 
- continue this movement at each weight, dropping down only when form falls. 
- a little movement side to side is ok. If you start to feel your traps raise or shoulders take over, that is your sign to drop weight each time.

Burnout Challenge: Rack Run

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

Alyssa

Claudia

Kacey

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

Good upper body workout! Got my heart pumpin

Ralph John Roy

Aurélie

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

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

Jessica

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

First official Sweeney workout (other than the ones I’ve borrowed from IG the last like 6 years 🤭) and it was pump city! Big fan. 👱🏼‍♀️

Allison

Probably one of the hardest glutes/Hammie workout I have done.

Felicia

Devon Young

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

Jenna Butler

LOVED THAT. much harder than I thought it would be

Erin

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

Sydnee Marlow

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!

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

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

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

Nádia

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.

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 🏃‍♀️💪🏼

Barbell squat hip hinge into goodmornings 🥵.

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 🏃‍♀️💪🏼

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! 💪🏼

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

OMG that was amazing! A little tough with the squat rack in a busy gym but really really good!

Marina

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 😅

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]

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.

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

Feeling pumped after this one 🫶🏼💪🏼

Célia

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

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

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

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 🫶🏼💪🏼

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

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

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 🫶🏼💪🏼

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

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]

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

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

I might not be able to walk later but it was so good.

My glutes are on fire 🔥 from that workout. That monster walk had me 🥵

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

Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Karen

Congrats to me! ❤️🎉I completed my first program! Loved every exercise and the layout of the program! I felt motivated throughout the 8 weeks! 
Can’t wait to start part 2!!

Great workout to end a challenge. 💪🏽 🔥Onto the next one to see some more gains. Will be back again for a third time.

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

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