Name: Playbook - Sam Sweeney - 1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]
Uploaded: 2024-03-04T17:09:25.388Z
Duration: 65 min
Description: 1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]

Andrea

Joyce

Carmen

That final superset had me like 🔥💀😅…Ending the week on these chest day mega pumps has sparked my absolute motivation 🥰

Megan

Kara Hutcheson

Loved the combos in this one, Sam! My chest and triceps are on 🔥🔥🔥

Sarah Guzak

Holy hell those hex presses. 💀☠️💀☠️🪦

Meghan

GWENDY

Melissa

Emily

I thought the 30 reps on the chest fly machine wasn't super helpful. I turned it into a drop set and felt that was a better movement. I didn't like the decline hex press because I also didn't feel like it was a beneficial movement.

Elisabeth

Hard. Normally I can knock out 20+ military pushups, but on Sweeney chest and tri days I’m lucky I can get half. Always a burner.

Nicole

Dedra

Holy chest and triceps! Looked much easier on paper.

Carrie

Felicia

Another one in the books!! Loved this one!

Linda

I usually hate training chest and I really loved this one!!

Brie

Raksha

Completamente destruido.

Finally back in the gym again after another lockdown and working out with limited equipment. So I enjoyed this workout very much!

Marthine

Mattie

It's so awesome to be excited for a chest day again! This challenge actually has me looking forward to training chest and triceps!

Amanda

Thank you for putting so much thought into the descriptions! I am feeling more confident than ever in the gym. My gym friends are noticing too ❤️

Veronica

Jane

Maggie Peressini

Chest is quickly becoming one of my favorite days, behind legs. I love the diversity of the movements, and I’m seeing my strength increase every week.

Jordan

Auriel

Michelle Zabin

Timi Jo

Jessica Ramos

Kyliegh

Today was one of those workouts where i had to sit on the floor for a solid minute or two before i had the strength to get back up again after finishing with those dips 😂

Kate

Joanne

Great chest day! This app
Is the best part of my day!!

Anna Fowler

Not usually a big fan of chest days but this chest/tri combo was awesome! Ready for week 3!

Abby

I have always dreaded chest workouts…but I am loving these! Thanks Sam for helping me enjoy something I never thought I would 😂😁

Anna

Caroline

That was a killer chest and triceps day!! Starting to up my incline bench press game 💪🏼

Morgan

Paige

Never have I ever worked my triceps so hard 🥵🔥

Savanah

That bench dip burnout though 🥵💪🔥

Kody Young

Elisabeth Bowen

I loved this workout!!! It was one of my favorites so far

Chest days might be my new favourite 🤩

Christina

First workout since we got back from the hospital. Felt so good, despite being tired! Sleeping on a hospital bed with a sick baby is a workout in itself 😂 so glad to be home and in the gym! Triceps feel fantastic!

What a solid week of workouts! Feeling accomplished and STRONG💪🏼

Lacey Moser

Jean

Great workouts this week!! Completed every single one of them. I appreciate all you do for your Sweendogg groupies. You are right…WE ARE A GROUP OF STRONG, KICK-ASS PEOPLE.

Sharon

Challenge week 2/day 6

Happy Saturday! 

11/15 Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation A or B from app. 

1. Incline Bench Press: 3S/8-10R + drop set on the last set [+1-2 warm up sets]

Compound Set: 
2. Neutral Grip Floor Press: 5S/6-8R [3 second eccentric each rep]
3. Push Ups [weighted]: 5S/30 seconds

Compound Set: 
4. Decline Bench Dumbbell Hex Press: 4S/6-8R drop 8-10R [3 second eccentric on 6-8R, drop set, every set]
5. Seated Overhead Tricep Extension: 4S/8-10R [3 second eccentric each rep]

Compound Set: 
6. Machine Chest Fly: 3S/30R
7. Double Cable Tricep Extensions: 3S/6-8R drop 8-10R [drop set, every set]

Burnout Challenge: Tricep Dips: 1S/Failure [keep track of reps completed]

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% and complete as many reps as possible with good form. Leave ~2 reps in the tank. 
Tempo: Power
Modification: Dumbbell Incline Bench Chest Press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: flat bench neutral grip chest press. 

- position yourself on the floor in a supine position. [chest up]
- bend your knees and plant your feet flat on the ground.
- pin your mid/upper back to the ground
- grip a dumbbell in each hand with a neutral grip. 
- begin with the arms extended so the dumbbells are in line with the front delts
- use a 3 second eccentric to lower the dumbbells until your triceps tap the floor. 
- as you lower, bend the elbows to your sides, 45 degrees from your torso. 
- drive your feet through the ground and press the dumbbells up as you extend the arms . 
- keep dumbbells in line with the front delts at the top of the rep.

Neutral Grip Floor Press

Time: 30 seconds
Tempo: steady
Modification: incline push ups or push ups on knees. 

**you may choose weighted push ups, or standard push ups with no weight, or use the modifications. 

- place plate on your back while in a table top position. 
- get into a high plank/push up position, hands just outside of your chest. 
- squeeze your glutes and quads simultaneously to help hold the brace and push your mid back through your scap to help with stability. 
- bend your elbows below the shoulders as you lower your chest to the ground. 
- drive your hands through the ground as you press yourself up into a high plank position. 
- make sure your body lowers and rises in one straight line. [try not to “worm” up]

Push Ups [weighted optional]

Compound Set

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: 3 second eccentric on first 6-8R, steady tempo on drop set
Modification: flat bench or floor dumbbell hex press. 

**If you do not have a decline bench available, slide a plate or two under one end of a flat bench to create a slight decline. 


- position yourself on a decline bench. 
- grip a dumbbell in each hand and push them together.
- begin with arms extended, dumbbells over the center of your chest. 
- tuck your elbows to your sides, squeeze the dumbbells together as you lower them to your chest. 
- continue to squeeze the dumbbells together as you press the dumbbells up and extend the arms. 
- use a 3 second eccentric on the first 6-8R
- drop the weight by 20-50% and continue with 8-10R with a steady tempo.

Decline Bench Dumbbell Hex Press

Rep Range: 8-10R
Tempo: 3 second eccentric


- sit on a bench with back support. 
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the back of the bench and press your feet flat into the ground
- extend your arms overhead so the dumbbell is hanging down between your arms
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and use a 3 second slow eccentric as you lower the dumbbell behind your head.
- lower to 90 degrees or just below
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Tricep Extensions

Rep Count: 30R 
Tempo: steady
Modification: flat bench dumbbell chest fly. 

- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.

Machine Chest Fly

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: steady
Modification: one arm at a time cable cross body tricep extensions, dumbbell tricep kick backs. 

- position each side of the cable machine high. 
- grip each “knob” of the cable [no attachment] with each hand so that the cables are criss crossed. 
- pin your elbows by your sides  [retract/depress scapula]
- drive through your pinkies as you extend your arms down/out. [extend until arms are straight]
- contract your triceps. 
- release with control until you reach 90 degrees. 
- complete 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Double Cable Tricep Extensions

Reps: Failure
Tempo: steady
Modification: bend the knees and plant the feet on the ground for more assistance, or assisted dip machine. 

- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend legs out straight, drive heels through the ground. [or bend the legs for more support]
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- lower until you reach a 90 degree bend in the arms or just below. 
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close. 

*Keep track of how many reps you can complete with good form- failure.

Burnout Challenge: Bench Dips

1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]

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