Name: Playbook - Sam Sweeney - 1/23 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.722Z
Duration: 75 min
Description: 1/23 Chest, Shoulders, Triceps

Helena Bondo

Jennifer

Sini

Jessie

Gabrielle

Love the chest activation on the corkscrew flys!

Kody Young

What a solid pump ❤️‍🔥❤️‍🔥❤️‍🔥💪💪💪

Megan

Lamia

Best upper body workout yet. Definitely getting that pump!!

Sarah

Woof, those 20-15-12-10-20 sets are very humbling

Katie

Incline bench press felt difficult today but pushed through 😤

Yanely

Audry

Aimee

I don't usually like chest day, and you're slowly changing my opinion 🙌

Manda

Mike

Those cable presses were a nightmare 😍

Meghan

Always my favourite.  Love me some upper body day!💪🏾👊🏾

Kimmy

Janelle

Mia Arrowsmith

Lorelle

Lacey

Amber

Hotel gym & used DB’s all the way through…workout was insanely intense. Thank you 🙏🏼

Lorena

Loving the pump and display of strength 🔥🔥

Lakshmi Neelesh Nimmagadda

Autumn

This split is giving me life🙌🏻
Love taking a break from supersets and focusing on strength and feeling  each movement

First day back in 2 weeks after being sick and this is just what I needed. 💪🏼

Kristen

Regina

Porchia

Jenn

Nyakeh

Triceps and pecs are trying to figure out which one is most fatigued here!

Maria Zenz

Ashley

Anyone else wondering if those incline chest presses are ever going to get easier 😅🔥

Chelsey

Upper body days are always my favorite! Those OH press and corkscrews had my arms on 🔥!

Maryse Lalumiere

Stephanie

Megan Laudick

Steven

Happy Tuesday!

Week 4 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 Unsupported Chest Press: 4S/6-8R each side [3 second eccentric]

4. Double Cable Overhead Press: 5S/20R, 15R, 12R, 10R, 20R [adjust load to rep count] 

5. Flat Bench Corkscrew Chest Fly: 4S/10-12R 

6. Seated Floor Dumbbell Overhead Extension: 6S/10R

1/23 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: floor bridge single arm chest press, or flat bench single arm chest press

Set Up: 
- grip a dumbbell in one hand
- sit on the ground in front of a flat bench
- press your mid back into the side of the bench 
- bend your legs and position your heels under your knees
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your hips away from the ground and into full extension
- use your free hand to help you lift the dumbbell over your chest, pronated grip 
- hold your hips in full extension, hips in line with your knees and torso, shins vertical
- hold tension in your glutes
- drive your ribs down and tuck your chin 

Execution: 
- tuck your pinky and bend your arm 
- lower the dumbbell to one side of your chest
- lower to at least a 90 degree bend in your arm or slightly below
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest
- keep your back evenly pressed against the side of the bench

Single Arm Unsupported Chest Press

Rep Count: 20R, 15R, 12R, 10R, 20R 
Tempo: steady 
Modification: standing dumbbell overhead press

Set Up: 
- attach a single arm handle to each side of the cable and position each side low 
- grip the handles with each hand, pronated grip 
- step to the center of the cable
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the handles up and into the overhead position 
- handles should be positioned over your delts in the overhead position 
- drive your ribs down 

Execution: 
- tuck your pinkies forward 
- bend your elbows and lower the handles to at least a 90 degree bend in your arms
- extend your arms and press the handles up and into the overhead position again 
- contract your delts
- keep your armpits facing forward
- keep your knuckles facing the ceiling

Double Cable Overhead Press

Rep Range: 10-12R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- lie supine on a flat bench 
- plant your feet on the ground 
- drive your mid back into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells over your chest
- position your pinkies together, supinated grip at the top of the rep 
- pin a slight bend in your arms

Execution: 
- extend your arms and lower the dumbbells out to either side of your chest
- as you lower the dumbbells rotate your grip to neutral at the bottom of the rep 
- when your dumbbells are in line with your torso, feel a full stretch across your chest
- lift the dumbbells back to the start positions over the center of your chest
- rotate your grip back to supinated at the top of the rep 
- contract your chest

Flat Bench Corkscrew Chest Fly

Rep Count: 10R
Tempo: steady
Modification: seated on bench

Set Up: 
- sit on the ground in front of a flat bench 
- line up your mid back with the side of the bench, feet facing away 
- extend your legs or bend them and plant your feet on the ground
- hold a dumbbell with both hands, make a triangle by overlapping your hands around one head of the dumbbell
- pull belly button to spine and set your brace
- extend your arms and lift the dumbbell into the overhead position 
- pin your elbows over your shoulders
- drive your ribs down 
- keep palms facing the ceiling

Execution: 
- keep your elbows pinned and bend your arms
- lower the dumbbell behind your head and towards the top of the flat bench behind you
- tap the bottom head of the dumbbell to the top of the flat bench [if possible, at least a 90 degree bend in your arms] 
- extend your arms and press the dumbbell overhead again 
- contract your triceps
- keep your mid back driving into the side of the bench

Seated Floor Dumbbell Overhead Extension

1/23 Chest, Shoulders, Triceps

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

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

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

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!

Christina

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

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

Flav

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 ❤️

1/23 Chest, Shoulders, Triceps

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