Name: Playbook - Sam Sweeney - 1/8 Chest and Triceps [CHALLENGE Wk 1/Day 6]
Uploaded: 2024-03-04T17:09:25.357Z
Duration: 60 min
Description: 1/8 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Katie

Really great. I normally dread chest day but this was super enjoyable. 🔥

Victoria

Definitely finding out chest may be one of my favorite new lifts. Workouts like this give me life to go to work. Thank you a million. Bomb. People are missing outttt.

Megan

Carmen

Nick Bolduc

Talk about ending the week on a pump 💪🤩💪🤩💪🤩 and boy did I underestimate those rolling skull crushers 😅 Definitely one of my favorite chest days today!

Talk about them SHAKES!! Wow. Loved that tricep extension variation. It kept my shoulders in a very neutral/comfortable position that allowed me to solely focus on the movement and squeeze. Thanks guys!

McKenna

That burnout at the end…sheesh. Hurts so good though.

Nicole

jill

Only could do 4, on my knees, push-ups for the final failure. DEAD

Kayli

Sarah

I didn’t finish this. The workouts with 5 sets just take it out of me. I find them too long.

Brittany Himburg

Arms feel like jello and I’m sure my chest will feel like I got hit multiple times but other than that, the workout was awesome! Love this app!

Jessica

would’ve been better if people didn’t hog the decline bench for their stuff while they do rdls 😅🤦🏼‍♀️ sorry for the rant😂

Jenna

Connie

First workout after having covid last week. Killer workout.. feel like I’m starting over, covid took all of my strength 😭

Regan

The push up failure at the end was rough. But felt great. I definitely need to slow down and focus more on the muscles I’m working. I find myself with the wrong form and end up working a different muscle or I’m going to end up hurting myself. Wish I could work out side by side!

Caroline

Boone

Monday is usually rest day but I was grumpy and knew a workout would help.

Susan

Giulia

Eden

One of my favorite chest days from this app! This was challenging yet nothing felt impossible. I also got 10 straight push ups which I haven’t done since high school/early college! I love that I can feel and see myself getting stronger.

Jordan

A couple days behind from the Challenge but this was still great. Those decline chest exercises always really kill me but In a good way. 😂

Jennifer

Chris

Krystal

I loved all of the different movements to target different areas!

Maria

I’ve done hybrid twice and the app since September and this was my favorite week yet

Ashley

Great workout! Putting push ups at the end, now that just a sadistic move 🤣

DeAnna

Kristina

Haven’t worked chest this year and let me tell you my upper body is shaking after this workout 🙌🏻💪🏻

Stephanie

Substituted dumbbells for the bar on the incline bench and goal of 100lbs achieved. I have been recovering from ACL reconstruction so these goals mean a lot.

Angela Pariseau

Chest is by far my weakest muscle group - with 8 weeks of these chest days I know that’s gonna change! Whew!

Teagan

Tammy

Chest is not always my favorite to train but you guys made this one fun and it was killer!

Kate Wolf

Melissa

Beau

Stefanie

Jane

What a great first week!! I’m so grateful for you guys!! Love this challenge!! Day 6 done. Finished the entire week!! Feeling strong but can’t wait for a rest day tomorrow. 😆

Amanda Howell

Great Saturday workout!!! Really love those corkscrew presses! Thank you so much!!:)

Lindsay

Kody Young

One of the most creatively programmed chest workouts I’ve ever done 🤩 Loved it Sam!

Christina

I was toast by the pushes. I literally giggled when I set up for them and had to reset! Still pushed out 12 reps on my toes 🙌🏻🙌🏻🙌🏻

Betty

Those skull crushers had my whole body shaking to finish. Then the push ups sent me over the edge 🥴

Emily

Chest days are becoming my favorite 😍 🙌

Felisha

Challenge Wk 1/Day 6

Happy Saturday!

1/8 Training Day Overview: 

Warm Up: Foam roll, warm up and activation routine A

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

Compound Set: 
2. Dips: 5S/6-8R [3 second pause at the top/shortened position of each rep]
3. Flat Bench Dumbbell Chest Press: 5S/8-10R [3 second pause at the bottom/the lengthened position of each rep]

Compound Set: 
4. Decline Corkscrew Fly: 4S/6-8R drop 8-10R [2 second pause at the top/shortened position of the rep on the first 6-8R, steady tempo on drop set]
5. Neutral Grip Cable Tricep Extensions: 4S/8-10R [2 second pause at the bottom and top of each rep]

Compound Set:
6. Flat Bench Dumbbell Chest Fly: 3S/30 seconds
7. Dumbbell Skull Crushers to Rolling Skull Crushers: 3S/6-8R skull crushers + 8-10R rolling skull crushers. 

Burnout Challenge: Push Ups 1S/F [track how many]

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

A compound set is two exercises paired back to back, with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: Assisted dips (machine), assisted dips (band- wrap band around handles and place knees or feet on top], or bench dips. *or sub for diamond push ups.

- Position yourself on the dip machine (neutral grip- palms pressing into the handles)
- start with arms extended [not locked out]
- criss cross the feet behind you, tuck the pelvis and squeeze the glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- lower until you reach a full stretch in your chest [~90 degree bend in the arms]
- drive your palms through the handles and press yourself up until your arms are extended. 
- hold the contraction/brace at the top of the rep for 3 seconds.

Dips

Rep Range: 8-10R
Tempo: 3 second pause at the bottom/lengthened position of each rep
Modification: dumbbell floor press

- set up on a flat bench. 
- sit on the edge of the bench, grip a dumbbell in each hand and rest them on your quads
- rock back bringing your back to the bench
- bring the knees back with you and position the dumbbells over the chest and plant the feet firmly on the ground. 
- toes should be in line or slightly behind the knees
- press your scap into the bench and squeeze the glutes to hold the brace. 
- tuck the elbows below the shoulders as you lower the dumbbells [keep palms facing forward, tuck the pinkies slightly]
- lower the dumbbells until you reach a full stretch in the chest
- pause in the stretched position for 3 seconds
- drive your feet through the floor and press up into the start position.

Flat Bench Dumbbell Chest Press

Compound Set

Rep Range: 6-8R drop 8-10R 
*drop the weight by 20-50% and complete 8-10R more
Tempo: 2 second pause at the top of each rep. 
Modification: place a plate under one end of a flat bench to create a slight decline, or use a flat bench. 

- before you set up on the decline bench, choose your drop set weight and set it beside the bench so you are able to easily grab it. 
- set up on a decline bench
- grip a dumbbell in each hand and position them over the chest so the pinkies are together, palms facing back. 
- squeeze the glutes and brace the core.
- as you bend the arms and lower your dumbbells, rotate them out so your pinkies facing “out” at the bottom of each rep 
- lower until you reach a full stretch in the chest. [arms bent at ~90 degrees or below]
- you should have a pronated grip at the bottom of the rep. 
- as you press the dumbbells back up, rotate the dumbbells so your pinkies are together at the top of the rep. 
- pause for 2 seconds at the top of the rep, on the contraction, for 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Decline Bench Dumbbell Corkscrew Fly

Rep Range: 8-10R
Tempo: 2 second hold at the bottom and top of each rep.
Modification: cable rope tricep extensions, bent forward tricep kick backs

- use the straight bar attachment and adjust the cable to a high position. 
- loop single arm cable attachments to the ends of the straight bar. 
- grip the single arm attachments with a neutral grip
- lean the torso forward just slightly, keep a neutral spine. [body should be in a straight line, tuck the pelvis]
- pin the elbows by your sides, slightly behind the torso
- start with arms bent at ~90
- extend the arms until they are straight
- contract the triceps and pause for 2 seconds. 
- release with control until the arms are bent at 90 and pause for 2 seconds before completing reps.

Neutral Grip Cable Tricep Extensions

Time: 30 seconds
 Tempo: steady

- grip a dumbbell in each hand and lie flat on a flat bench. 
- extend the arms and position the dumbbells in line with the chest. [neutral grip, palms facing in]
- keep a slight bend in the elbows 
- lower the dumbbells until you reach a full stretch in the chest 
- dumbbells should be below the shoulders at the bottom of the rep. 
- fly the weight back up until dumbbells are in line with the chest [keep space between the dumbbells at the top, don’t clang them together]
- contract the chest.

Flat Bench Dumbbell Chest Fly

Rep Range: 6-8R skull crushers + 8-10R rolling skull crushers
Tempo: Steady
Modification: simply perform rolling skull crushers. 

- position yourself on a flat bench, dumbbell in each hand
- with arms extended, dumbbells should be in line with the front delts, palms facing in. 
- keep the elbows pinned in as you lower the dumbbells to the sides of your head. 
- drive back up through the pinkies and contract the triceps. 
- continue for 6-8R
- move into rolling skull crushers
- bend the arms and lower the dumbbells to the sides of your head
- bring the elbows to your sides and immediately press the dumbbells back up over the chest. [palms stay facing in]
- complete 8-10 rolling skull crushers

Skull Crushers into Rolling Skull Crushers

Reps: Failure
Tempo: steady
Modificaiton: incline push ups or push ups on knees 

[keep track of how many you are able to complete, we will revisit]


*this is a tough burnout for the end of a chest day, feel free to choose push ups on knees or incline push ups. 

- get into a high plank position, hands positioned just outside of your chest
- squeeze the glutes and contract the quads as you hold the brace in your core. 
- think about creating a “stiff trunk” before lowering. 
- tuck the elbows as you lower your chest to the ground. 
- tap the ground or get as close as you are able
- extend the arms and press back up into a high plank position. 
- make sure your body moves in one straight line [watch for the hips to drop or raise]
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

1/8 Chest and Triceps [CHALLENGE Wk 1/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

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!

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

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 😉)

1/8 Chest and Triceps [CHALLENGE Wk 1/Day 6]

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