Name: Playbook - Sam Sweeney - W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]
Uploaded: 2024-08-04T15:51:26.413Z
Duration: 65 min
Description: W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

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

Dedra

Christina

Kelby

Kailey

yangBAE

Devon Dercole

Getting longer times every time with them weighted planks 💪🏼

Taylor Willman

Warit

[Challenge week 7/day 3]

Training Day Overview: 

Warm Up: foam roll, upper body warm up and activation routine A from app.

Warm Up Sets: 1-2S
Rep Range: 2-4S
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 Count: 10R
Tempo: steady 

*only 30 seconds rest between sets*

- 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 until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [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 Range: 5R [cables] drop 10R [dumbbells] 
*drop the weight by 20-50% on your drop set, when you move to dumbbells. 
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: use dumbbells in place of cables for the first 5 reps. 

- set an incline bench to 60-75 degrees and position it in the center of a double cable rig. 
- position each side of the cable low
- grip the knobs of each cable and sit on the bench
- keep a neutral spine as you lean your torso forward, so your back is not pressed against the bench. [chest still facing forward, head/neck/spine neutral]
- allow your arms to hang down in the line with your shoulders, behind your torso
- keep arms straight
- lead with the thumbs and raise the cables until they are shoulder height
- bring the thumbs together at the top of each rep just slightly 
- pause for 3 seconds on the first 5R
- lower with control until arms are fully extended down. 
- drop the cables and pick up dumbbells, [drop your weight by 20-50% from cables to dumbbells]
- lean back so your back is now pressed into the bench, feet planted on the ground, arms extended down by your sides
- complete 10R more with a steady tempo

Seated Scaption Raise [drop set, every set]

Rep Range: 5R drop 10R 
*drop the weight by 20-50% on your dropset
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set


- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/hips against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]
- keep palms down as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
[hold for 3 seconds at the top of each rep on your first 5 reps]
- lower with control until arms are extended down.
- after completing 5 reps with a hold at the top, drop the weight by 20-50% and continue with 10R, steady tempo

Incline Bench Supported Lateral Raise [drop set, every set]

Compound Set

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight, or dead bugs  

- lie on the ground with legs extended straight out. 
- grip a dumbbell in one hand and extend your arm up so the dumbbell is over your front delt in the start position
- find one spot on the ceiling to focus on. 
- activate your core by thinking “ribs down” 
- reach the dumbbell up and overhead as you sit up
- dumbbell overhead in line with the shoulder and chest facing forward at the top of the rep
- lower your back to the ground with control and guide the dumbbell back to the start position [in line with your front delt] 
- keep your arm extended throughout, lock in your OH brace. [use your scapula to support your overhead hold here, pin the scap down and reach] 
- complete 8-10R each side.

Straight Leg Single Arm OH Sit Up

Rep Range: 16-20 reps total [8-10 reps each side]
Tempo: steady 
Modification: drop to your knees

- with a dumbbell in each hand get down on the ground in a high plank position, dumbbell positioned under the shoulders. 
- take a wide stance with your feet to create a stable base. 
- squeeze your glutes and quads to hold the brace in your core. 
- stabilize on one side as you carefully pick up one dumbbell and rotate your hips to face one side
- as you rotate your hips to the side,  extend the working arm up so the dumbbell is in line with your shoulder at the top of the rep, palm facing out . 
- bring the dumbbell back to the ground with control and alternate by picking up the other arm and repeating on the other side. 
- as you move from side to side your feet should also rotate to each side to ensure a stable base as you raise the dumbbell in the side plank position.

Plank Alternating T Raise

Time: 1 minute
Tempo: steady 
Modification: drop down to your knees

- get down on the ground in a high plank position on your hands, hands just under the shoulders 
- the wider your base [the stance of your feet] the more stability it will provide. 
- squeeze your glutes and quads simultaneously to hold the brace and create ‘full body tension’ 
- push your mid back through your scap and keep this position. 
- pick up one hand and cross it under your chest and over to tap the opposite shoulder. 
- bring the hand back to the ground and alternate by bringing the other hand to touch the opposite shoulder. 
- try to keep your hips from shifting too much as you tap each shoulder
- keep the hips in line with your torso [watch for them rising or sinking]

Plank Shoulder Taps

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench.

** [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.] 

- 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

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

Jennifer

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

Brittany

Jessica

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

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!

Tamara

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]

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

Lisa

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

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]

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]

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

🔥🔥 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!!!!

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

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