Name: Playbook - Sam Sweeney - W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]
Uploaded: 2024-11-24T23:24:38.532Z
Duration: 65 min
Description: W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

Serena

Dedra

Yira

Mohammed

Stephanie

Jackie

Danelle

Gillian

yangBAE

Veronica Ayala

Lorena

Warit

Had to drop my weight a couple times. My shoulders are dead and looking beautiful! Rocking a tank top today regardless of temperature. Thank you! 💪

Jessica

[Challenge week 8/day 3]

Training Day Overview: 

Suggested Accessory Equipment: large loop band 

Warm Up: Foam Roll, 10 minutes steady state cardio

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 [every 30 seconds]
Tempo: steady/power
Modification: dumbbell push press, or standing dumbbell overhead press. 

- set up the barbell on the rack so you are able to use a front racked/clean grip to load the bar [elbows pointing forward, palms facing up]
- step back from the rack 2-3 steps 
- keep a neutral head/neck/spine and hold the brace in your core. 
- bend your knees and immediately push up onto your toes as you press the barbell into the overhead position. 
- tuck your ribs at the top of the rep to protect your back and hold your brace. 
- lower the barbell back to your shoulders/high chest with control, catching the bar with “soft knees” and continue reps.

Barbell Push Press

Rep Count: 1R + 20R  [21R total]
Tempo: 10 second iso hold at the top of the first rep, steady tempo on the last 20R

- sit on a bench with back support 
- plant your feet firmly on the ground
- grip a dumbbell in each hand and start with your arms extended down by your sides. 
- lock in a slight bend in your elbows 
- raise the dumbbells and extend your arms out to your sides until the dumbbells are in line with your shoulders. 
- palms facing down at the top of the rep 
*on the first rep, hold at the top for 10 seconds. 
- lower with control until arms are back down by your sides. 
*continue into 20 steady reps.

Seated Dumbbell Lateral Raise

Rep Range: 6-8R [6 way raise] + 15R [banded pull aparts]
Tempo: Steady
Modification: modify banded pull a parts with dumbbell rear delt fly


- 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.
- once you have complete 6-8R of the 6 way raise, drop the dumbbells and pick up your large loop band. 
- 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.
- lock in a very slight bend in the elbows, and pin the scapula
- lead with the pinkies and pull the band apart until your arms are extend out to your sides pinkies in line with your rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from

6 Way Raise to Banded Pull Aparts

Compound Set

Rep Range: 6-10R
Tempo: slow/controlled
Modification: drop to your knees, only walkout out as far as you are able to with control. 

- get down onto the ground in a high plank position, hands under the shoulders
- squeeze your glutes and contract your quads and lock in a strong brace in your core. 
- keep your spine neutral 
- slowly begin to step each hand out, away from your body
- walk your hands out as far as you are able to while keeping control in your core, keep the body in a straight line. 
- slowly begin to step each hand back in, towards your body. 
- walk the hands in until they are underneath the shoulders
- contract your core at the top, hold the brace throughout.

Plank Walkout [weighted for difficulty]

Rep Count: 20R
Tempo: Steady 
Modification: no weight 

- get down onto the ground in a supine position 
- raise your legs and bend the knees at 90 degrees, keep the lower body pinned in this position. 
- hold a plate directly above your chest, arms extended
- engage your core as you lift your upper back off the ground and raise the plate towards the ceiling. 
- contract your core at the top
- lower your back down to the ground

Weighted Crunch

Time: 1 minute 
Tempo: steady 
Modification: dumbbell overhead carry


- choose a snatch grip on the barbell [line anywhere from your pointer finger to your pinky up with the furthest rings on the barbell. Grip width will vary from person to person, find what works best for you]
- snatch or press the bar up into an overhead position. 
- pin your scapula to help stabilize your shoulders 
- think “ribs down” with the bar in the overhead position, hold the brace in your trunk. 
- slowly begin to step each foot forward as you walk
- focus on breathing behind your brace, keeping control of the movement through your core.

Barbell Overhead Carry

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: Banded Behind the Head Overhead Press

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

Claudia

Kacey

Holy shit…. Struggling to walk out of the gym but worth it

Boyd

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

Aurélie

My back and bi’s got destroyed with this workout.

Felicia

Feeling so strong getting back into Sam’s style! 💪🏼🙂

Alexandra Casi

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

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

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

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

Devon Young

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

LOVED THAT. much harder than I thought it would be

Erin

Kimberly R

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]

Exhausting workout but so good!!! Crushed those quads!

After the first week- everything hurt 🤣. Love it

Karen

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.

Christina

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.

My arms are toast. Loved the workout though 💪🏽

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

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

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

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]

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

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

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

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]

Those inverted things at the end
Uggghhh feel like I will never be able....
And the hold 
Does 2.5 count? 😢

Back and biceps day is my favorite. This workout showed me some weaknesses but also some strengths.

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

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

Hannah Marks

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

Need to work on those med ball ham curls 💪🏼

Banded glute bridge to finish… legs are on 🔥.

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]

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

After this workout… the burnout was not good but I tried. 🤣🔥

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]

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]

Priscilla

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

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

Just what I needed after a long break 🔥😮‍💨

Booty is feeling it today. Kang squats are so hard.

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

Motivation was extremely low this morning but I got it done.

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

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

Célia

Did my diamond push-ups modified but those were so hard. This workout 🥵🔥

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

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

Claire

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

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. 💪🏽

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

Tamara

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]

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 💪🏽 🔥

Jennifer

Jana

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

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

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

Ines

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

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]

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

Becky

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

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.

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

Community

More workouts from Sam Sweeney