Name: Playbook - Sam Sweeney - 1/30 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.745Z
Duration: 75 min
Description: 1/30 Chest, Shoulders, Triceps

Great but this ran longer than usual for some reason and I was using the timer

Melissa

Marie

Brittany

Well this girl won’t be able to take her shirt off or put one on tomorrow! Lol! Arms and chest are dying already 🤪🤣

KristinNicoleFit

Favorite move was the alternating flat chest press!!

Kody Young

My arms were DONE 🥵after those skull crushers 😳

Jemme

That pump was on another level 🙌 loved it!!

Megan

Katie

Lamia

Joanne

Usually can finish a full push day but ran out of time today

Audry

Christina

Georgie

Great workout! One of my arms gave out with the alternating dumbbell chest press💀   dumbbell 🤝🏼 sternum

Danielle

Jenn

Marla

Those skull crushers had me shaking! 🥵😍

Beth

Peter

Regina

My chest will definitely be sore after that one 😮‍💨

Corrine

Jessica

Wow!  Love me some upper body days👏🏾👏🏾👏🏾💪🏾💪🏾

Kimmy

Great. Long? Or was I just moving super slow?

Deena

Nyakeh

Amanda

Becky

Janelle

Morgan

Crazy chest pump with the alternating chest press

Rachel Martin

Mia Arrowsmith

Loved the flow today! Used a hammer strength incline chest machine today because no bench available and I LOVED IT!  Felt the exercise so much more!

Ruby Smith

The lay out today was 💪🏾😮‍💨

Porchia

Didn’t think I was making it through those Arnold Presses today 😮‍💨

Maria Zenz

Ashley

Chelsey

Tasha

LOVED today’s line up! All the accessory work 🤌🏼🤌🏼🤌🏼

Megan Laudick

Happy Tuesday!

Week 5 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: 3S/5-10R each side
b. Reverse Crunch: 3S/10-20R 

Strength Training: 
1. [Phase 1] Incline Bench Press: 4S/3R 

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

2. [Phase 2] Incline Bench Press: 2S/10R

3. EZ Bar Skull Crushers: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Standing Arnold Press: 5S/8-10R [3 second eccentric]

5. Flat Bench Alternating Chest Press: 5S/10-12R total 

6. Single Arm High to Low Cable Chest Fly: 3S/6-8R each side [2 second pause at the top of each rep]

1/30 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: 3R
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: 10R
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 Count: 20R, 15R, 12R, 10R, 15R, 20R
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: use dumbbells in place of ez bar

Set Up: 
- load the EZ bar with appropriate weight [per rep count] 
- lie on the ground in a supine position, extend your legs straight out
- grip the EZ bar with an inside shoulder width, pronated grip 
- extend your arms and position the bar over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- bend your arms and lower the bar over your head, and towards the ground behind you
- bend your arms to ~90 degrees, allow your elbows to travel back just slightly as you lower
- extend your arms and press the bar back up and over your chest
- contract your triceps
- keep your wrists straight

EZ Bar Skull Crushers [on floor]

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

Set Up: 
- grip a dumbbell in each hand, pronated grip
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells into the overhead position, dumbbells directly over your shoulders, palms forward
- drive your ribs down

Execution: 
- bend your arms as you lower the dumbbells on either side
- lower to a ~90 degree bend in your arms or slightly below
- bring your elbows forward/together in front of you
- rotate your grip to supinated, palms facing your face
- move your elbows away from one another and out to your sides again 
- rotate your grip to pronated again 
- extend your arms and press the dumbbells up and into the overhead position again 
- contract your delts at the top of the rep

Standing Arnold Press

Rep Range: 10-12R total 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie on a flat bench in a supine position 
- plant your feet on the ground, drive your mid back into the bench 
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells and position them over your chest
- tuck your pinkies forward just slightly 

Execution: 
- keep one arm extended while you bend your other arm
- lower the dumbbell so your elbow travels ~45 degrees from your torso
- lower to ~90 degree bend in your arm or just below
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest
- alternate on each side, each rep

Flat Bench Alternating Chest Press

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep
Modification: banded or standing dumbbell low to high chest fly

Set Up: 
- attach a single arm handle to one side of the cable and position it high
- step in front of the cable facing 90 degrees from the handle 
- grip the handle with the arm closest to the cable, supinated grip 
- step away from the cable 2-3 steps
- get into a hip width stance, or split stance
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your chest towards the ground just slightly 
- extend your arm holding the handle out to your side, high towards the cable, pin a slight bend in your elbow
- keep your torso facing 90 degrees away from the cable

Execution; 
- pull the cable down and across your chest towards the ground
- release the cable across your torso and high towards the cable again with control 
- keep your wrist pinned straight

Single Arm High to Low Cable Chest Fly

1/30 Chest, Shoulders, Triceps

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

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!

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

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! 🔥

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 ❤️

1/30 Chest, Shoulders, Triceps

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