Name: Playbook - Sam Sweeney - 1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]
Uploaded: 2024-03-04T17:09:25.417Z
Duration: 60 min
Description: 1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]

Shaden

Lisa

Karla

Left the gym feeling like a she-hulk after that one 💪😍 I love every week, but as a whole, I think this week might have been my favorite so far!

Megan

Heather

Breanna Johnson

Raksha

I feel myself getting stronger 😍🥺😍 best feeling ever. Thanks Sam!!!!

Christina

Mike

Jennifer

jennifer

Kyliegh

Love the playlist, I had forgotten all about less than Jake and real big fish…and of course, your workouts are my favorite

Stephanie

I love a good push day 💪 challenging as always.

Erin

I absolutely love when the cables are incorporated. Those high flys and tricep extensions are my favorite. And this is my favorite week of training in months. I love the two Individual moves before the Super/compound Sets and the two round burner at the end!!

Brittney

Jane

Struggling mentally recently and something about this app, checking things off one by one, coupled with the actual workouts helps me more than anyone will ever know.

Veronica

Seriously am in love with this program. Was the only female on the “chest side” of the gym today and it was empowering 💪🏼

Kristie

Natasha

Kody Young

Emilie

I’m really enjoying the big sets of 20-15-12-8-5!

Owen Harrison

Michelle Correa

I've been hitting PR's with every burnout challenge! I love competing with myself

Sidney

Chris

Morgan

Jessica Ramos

Mandy 

Loving every workout! This was a goodie 😁

Natalie

Whew 🥵 another killer workout to end the week 🔥👊

Katie

Shannon Smolinski 

30 push ups.. kinda... Did 20 up on my toes, had to drop to knees but kept going till the arms couldn't push back up...does it count? 🥵🥵

Caroline

Kelly Ryan

My arms are dead haha!  I'm getting so much stronger with each workout, and I'm excited to see how far I can go!

Best way to finish the week. Feeling so strong and energized.

Ninia

Michelle Zabin

Amanda

Terence Caldwell

Yes!!! 6 days in a row and I feel on top of my game! This App is literally a game changer!!! 🙏🏼 #TeamSweendogg

Carmen

Yesenia

Getting stronger every week!!!! Added three to my push-up burn out, probably the most I’ve ever done consistently in my life! Cannot thank you both enough for this life changing program. Forever grateful ❤️

Jordan

Shelly

Angela Christine

This was a great workout! Was able to go up in weight on all moves! 👊🏻 was able to do 20 pushups for the burnout which makes me think I didn’t work hard enough 🤔.

Challenge week 3/day 6

Happy Saturday!

1/22 Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation routine A 

1. Incline Bench Press: 4S/6-8R [+1-2 warm up sets]

2. Barbell Floor Press: 5S/20R, 15R, 12R, 8R, 5R

Compound Set: 
3. Single Arm Neutral Grip Unsupported Chest Press: 3S/8-10R each side [2 second pause at the bottom and top of each rep] 
4. EZ Bar Skull Crushers: 3S/8-10R [2 second pause at the bottom and top of each rep]

Compound Set: 
5. High Cable Chest Fly: 3S/6-8R + 6-8 .5 reps
6. Inverted Skull Crushers: 3S/10-12R 

Compound Set: 
7. Incline Bench Dumbbell Low ‘V’ Fly: 3S/30 second reps + 30 second hold 
8. Cable Straight Bar Tricep Extensions: 3S/10R drop 10R drop 10R [triple drop set, every set]

Burnout Challenge: Push Ups: 1S/Failure [look back at your reps from week 1 to see your number to beat. Keep track of reps]

Warm Up Sets: 1-2S
Rep Range: 6-8R
Tempo: Power
Modification: Dumbbell incline bench 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 Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: dumbbell floor press

- set the barbell on the rack to an appropriate height for you to be able to un-rack it while lying on the floor. 
- lie in a supine position on tIe floor with the bar in line with your forehead/top of your head
- bend your knees and plant your feet on the ground [or extend them straight for more difficulty]
- grip the barbell with a pronated grip. [grip width will depend on your body mechanics and mobility. A thumbs distance in from the knurling [the scratchy part] on each side is a good place to start. 
- pin your mid/high back to the floor, drive your feet through the ground. 
- un rack the bar and position it over your chest
- keep your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the bar until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the bar up over the chest. 
- wrists should stay in line with the elbows and arms should be at a ~90 bend at the bottom of the rep.

Barbell Floor Press

Rep Range: 8-10R each side 
Tempo: 2 second pause at the bottom and at the top of each rep. 
Modification: single arm neutral grip flat bench chest press

- grip a dumbbell in one hand and hold it at your chest as you mid your mid/high back to the side of a flat bench. 
- bend the knees and plant the feet on the ground. 
- contract the glutes and raise the hips, pin them up in this position. 
- extend the dumbbell up in line with the front delt at the top, hold the dumbbell with a neutral grip [palm facing in]
- extend your other arm up to help stabilize as you press or keep it by your side. 
- hold a strong base and tuck your elbow as you lower the dumbbell towards your chest on one side. 
- lower the dumbbell until the arm reaches a 90 degree bend or below [rom will depend on your strength and mobility] 
- pause for 2 seconds at the bottom. 
- drive your feet through the ground and press the dumbbell up to the top of the rep, pause for 2 seconds at the top. 
- do not let your hips twist or turn as you press. 
- complete 8-10R on one side before moving to the other side.

Single Arm Neutral Grip Unsupported Chest press

Rep Range: 8-10R
Tempo: 2 second pause at the bottom and at the top of each rep
Modification: dumbbell skull crushers [pronated grip]

- grip an EZ bar with a pronated grip, shoulder width apart. 
- lie back on a flat bench and position the EZ bar above your chest, arms extended. 
- plant your feet flat on the ground
- keep the elbows pinned over the chest as you bend the arms and lower the EZ bar back towards your forehead/top of your head 
- bend the arms to 90 degrees [or just below] 
- pause at the bottom of the rep for 2 seconds. 
- press the EZ bar back up as you extend the arms so the bar is back over the chest
- contract the triceps and pause for 2 seconds.

EZ Bar Skull Crushers

Compound Set

Rep Range: 6-8R + 6-8 .5 Reps 
Tempo: steady 
Modification: machine, decline, or flat bench chest fly 

- attach single arm handles to each side of the cable. 
- position each side of the cable high. 
- grip each handle and stand in the center of the cable and take 1-2 steps forward. 
- lean the chest forward just slightly. 
- extend the arms out to your sides [following the line of the cables]
- palms in line with the shoulders [or slightly above] and facing down at the start. 
- lock in a slight bend in the elbows
- fly the handles down to meet in the center, in front of your torso
- contract the chest
- release the cables until the handles are in line with the shoulders and you can feel a full stretch in your chest. 
- complete 6-8 full reps 
- then complete 6-8 .5 reps. [release the cables only halfway way and hold tension on the chest for 6-8 half reps]

High Cable Chest Fly

Rep Range: 10-12R
Tempo: steady 
Modification: diamond push ups [on knees] or seated overhead tricep extensions. 

- set the barbell anywhere between knee and waist height. [the higher you set the bar the less tension you will work with, the lower the bar is set, the more tension. 
- grip the bar with a pronated grip, just outside shoulder width 
- step your feet back until your body is extended in a straight line [palms pressing into the bar and toes pressing into the ground]. 
- tuck the glutes and contract the quads, and push the mid back through the scapula. 
- hold this position and brace, create full body tension
- slowly bend the arms as you lower your head just under the bar. 
- bend arms to 90 degrees [or as far as you are able] before pressing through the palms and extending the arms 
- contract the triceps when arms are fully extended at the top of each rep.

Inverted Skull Crushers

Time: 1 minute [30 seconds steady reps + 30 second iso hold]
Tempo: steady, iso hold 

- set an incline bench to ~60-75 degree incline. 
- choose light dumbbells, sit on the incline bench and hold the dumbbells down by your sides
- use a supinated grip, palms up. 
- lock in a slight bend in the elbows. 
- raise the dumbbells to chest level, bringing the pinkies to meet at the top of the rep [dumbbells in a V shape at the top of the rep]
- lower with control until arms are fully extended down by your sides. 
- complete 30 seconds of steady reps
- then pause and hold the V shape at the top of the rep for 30 seconds [keep the tension in the chest. If tension creeps in to the shoulders or neck, take a small rest or break up the time]

Incline Bench Dumbbell Low ‘V’ Fly

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: bent over tricep kickbacks 

- attach a straight bar to the cable machine and position it high. 
- grip the bar with a pronated grip [palms down]
- pin your elbows by your sides and lean the chest forward just slightly [keep a neutral spine]
- begin with the arms bent at 90 degrees
- push down on the straight bar as you extend the arms down
- contract the triceps
- complete 10R before dropping the weight by 20-50% 
- complete 10R more before dropping the weight again by 20-50%
- complete 10R to complete the set.

Cable Straight Bar Tricep Pushdowns

Reps: Failure [as many reps as you can complete with good form]
Tempo: steady 
Modification: incline push ups or push ups on knees 

[check back at your reps logged during week 1 to find your reps to beat. Keep track of your rep count.]

- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]

4/27 Full Body or Optional Rest Day

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

Joanne

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

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!

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

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!

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 💪❤️‍🔥

1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]

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