Name: Playbook - Sam Sweeney - 1/16 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.698Z
Duration: 75 min
Description: 1/16 Chest, Shoulders, Triceps

Flav

Jessie

Jemme

Loved that chest activation on the pronated grip! ❤️‍🔥

Kody Young

The pronated grip on flys makes for such a different level of pump 💪😍

Megan

Kiki

Lamia

Janelle

Another day taking it easy this cold has kicked my butt sad to be missing all of these amazing work outs 🤬

Joanne

Madison

Nicole

Lacey

Jenn

Kamry

Paula

Corrine

Kimmy

Beth

Lorelle

Judith Harris

Katie

Nyakeh

Thank god I washed my hair last night!   Phew!!  Upper body pump is real right now 💪🏻

Stephanie

Lorena

Quick but effective!  My triceps feel like they could explode 😂💪

Amber

Regina

Jordan

Christina

Porchia

Chelsey

Megan Laudick

Glad we did nothing with the legs, can hardly walk from yesterday 😅

Maria Zenz

Happy Tuesday!

Week 3 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Chest, Shoulders, Triceps: 

Optional Core Work: 
a. Banded Dead Bug: 2S/5-10R each side
b. Reverse Crunch: 2S/10-20R 

Strength Training: 
1. [Phase 1] Incline Bench Press: 3S/5R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Incline Bench Press: 2S/12R

3. Single Arm Neutral Grip Floor Press: 4S/6-8R each side [3 second eccentric] 

4. Seated Cable Rope Overhead Raise: 5S/15R, 12R, 10R, 8R, 6R 

5. Pronated Grip Machine Chest Fly: 4S/10-12R 

6. 1.5R Cable Rope Extensions: 6S/5R [1R + .5R= 1 full rep, 10 second hold at the top of final rep, each set]

1/16 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: bodyweight dead bug

Set Up: 
- loop a large loop band low around a rack or machine 
- lie in front of the band in a supine position, feet pointing away from the band 
- bend your legs at 90 degrees, position your knees over your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- glue your back to the ground and reach your arms back behind you to grip each side of the band with each hand
- pull the band over your chest, keep your arms extended
- tuck your ribs and hold tension in your lats and core

Execution: 
- extend one leg towards the ground
- simultaneously reach the opposite arm overhead and towards the ground
- hold the brace in the stretched position 
- bend your leg and drive your knee over your hips again
- at the same time pull the band back up and over your chest
- keep your other arm pinned over your chest and opposite leg bent at 90 degrees positioned over your hips
- do not arch in your lower back as you extend your arm/leg, hold the brace in your core

Banded Dead Bug

Rep Range: 10-20R
Tempo: steady

Set Up: 
- lie on the ground in a supine position 
- extend your arms down by your sides, drive your arms into the ground
- bend your legs and pin them at 90 degrees over your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your upper/mid back into the ground

Execution: 
- keep your legs bent and use your core to lift your hips off of the ground
- lift your legs straight up towards the ceiling 
- contract your core
- lower your hips to the ground again with control 
- control the movement through your core

Reverse Crunch

Optional Core Work

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell incline chest press

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Incline Bench Press [Phase 1]

Rep Count: 12R
Tempo; steady, power
Modification: dumbbell incline chest press

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Incline Bench Press [Phase 2]

Rep Range: 6-8R each side
Tempo: 3 second eccentric
Modification: single arm flat bench neutral grip chest press

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on the ground, lie back in a supine position
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, pull belly button to spine, and set your brace
- use your free hand to help you lift the dumbbell up over your chest, palm facing in 

Execution: 
- bend your elbow so it travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, knuckles facing the ceiling 
- tap your tricep to the ground
- extend your arm and press the dumbbell back up and over your chest
- contract your chest
- keep your feet, hips, and mid back glued to the ground

Single Arm Neutral Grip Floor Press

Rep Count: 15R, 12R, 10R, 8R, 6R 
Tempo: steady 
Modification: dumbbell neutral grip overhead raise

Set Up: 
- attach a cable rope to the seated cable machine
- sit on the seat, face the rope
- slightly bend your knees, plant your feet on the platform 
- grip the rope with a neutral grip 
- keep a tall torso
- pull belly button to spine, and set your brace
 
Execution: 
- keep your arms straight and raise the rope straight up and into the overhead position 
- pull the rope apart at the top of the rep
- contract your delts/high back 
- lower the rope down again until your arms are in line with your chest at the bottom of the rep 
- keep wrists straight
- keep upright 
- keep shoulders back and traps down

Seated Cable Rope Overhead Raise

Rep Range: 10-12R 
Tempo: steady 
Modification: flat bench pronated grip chest fly

Set Up: 
- sit on the chest fly machine so the handles are in line with your shoulders out to your sides
- bend your legs and plant your feet on the ground
- pin your mid back into the pad of the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms out to your sides and grip the handles with a pronated grip, pin a slight bend in your elbows
- keep an upright torso and neutral head, neck, and spine

Execution: 
- pull the handles forward and bring them together in line with the center of your chest
- contract your chest
- release the handles and extend your arms out to your sides again with control 
- feel a full stretch across your chest at the bottom of the rep

Pronated Grip Machine Chest Fly

Rep Count: 5R
*1R + .5R= 1 full rep 
Tempo: 10 second hold at the top of the final rep of each set
Modification: banded extensions or dumbbell tricep kickbacks

Set Up: 
- attach a cable rope to one side of the cable and position it high
- step in front of the cable and face the rope
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the rope on each side with a neutral grip
- lean your torso forward slightly
- pull the rope and pin your elbows by your sides, 90 degree bend in your arms

Execution: 
- keep your elbows pinned by your sides and extend your arms straight down towards the ground 
- pull the rope apart at the bottom of the rep 
- contract your triceps
- bend your arms and release the cable with control 
- keep elbows in line with your torso 
- keep a neutral head, neck, and spine

1.5R Cable Rope Extensions

1/16 Chest, Shoulders, Triceps

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

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

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!

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 🧡

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

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! 🔥

Michelle Zabin

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!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

1/16 Chest, Shoulders, Triceps

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