Name: Playbook - Sam Sweeney - 1/9 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.668Z
Duration: 70 min
Description: 1/9 Chest, Shoulders, Triceps

Jemme

Exactly what i needed to get my head in the game today 💪❤️‍🔥

Megan

Shannon

Kayla

Mondays leg routine had me so sore that it made this workout tougher than last week’s. Had to taper it down on the main movements.😓

Kody Young

Jessie

Krista

Brittany

Susan

Loving the upper body this split 🔥🥵

Sini

Audry

I think this is my favorite day of the split!

Emily

Georgie

Really enjoying the 6 set tricep and bicep single exercises. It’s tough!

Melissa

Cori

Alexandra

Corrine

Kimmy

Mia Arrowsmith

Kristina

Chest day is always my least favorite but Sam makes it tolerable 😂

Kashay Sullivan

Lacey

Janelle

kelly

Warmed me up real quick… thank you 🙏🏼

Lorena

Regina

Nyakeh

Porchia

Alli

Sabrina

Becky

My heart wasn’t in it today - but I grit my teeth and got it done! Loved the tricep burn at the end 🔥

Chelsey

Solid session 💪🏼⭐️⭐️⭐️⭐️⭐️

Paula

Maryse Lalumiere

Megan Laudick

Lindsey

Mike

Jamie

Awesome chest pump. This split has been my favorite in the last year!!

Maria Zenz

Steven

Happy Tuesday!

Week 2 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 Decline Corkscrew Chest Press: 4S/6-8R each side [4 second eccentric] 

4. Barbell Z Press: 5S/12R, 10R, 8R, 6R, 4R

5. Double Cable Bent Over Pronated Grip Chest Fly: 4S/10-12R 

6. Criss Crossed Double Cable Tricep Extensions: 6S/8-10R [2 second pause at the top, 2 second pause at the bottom of each rep]

1/9 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: 4 second eccentric 

*slide a plate or two under one end of a flat bench to create a slight decline

Set up: 
- grip a dumbbell in one hand
- lie in a supine position on a decline bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm and lift the dumbbell to position it over your chest
- begin with a pronated grip on the dumbbell 
- tuck your chin 

Execution:
- bend your arm, elbow travels ~45 degrees from your torso 
- as you lower the dumbbell, twist your grip to a supinated grip at the bottom of the rep 
- extend your arm and press the dumbbell up and over your chest again 
- as you extend your arm, twist your grip to pronated at the top of the rep 
- contract your chest
- keep a straight wrist

Single Arm Decline Corkscrew Chest Press

Rep Count: 12R, 10R, 8R, 6R, 4R
Tempo: steady 
Modification: dumbbell or kettlebell z press

Set Up: 
- position the bar on the rack so you are able to sit on the ground in front of it and reach your arms back to lift it from the rack 
- load the bar with appropriate weight or use no weight on the bar
- sit on the ground in front of the bar
- extend your legs forward or spread them wide
*sitting on the ground will require you use more core control to keep your torso upright 
- sit up with a tall torso 
- pull belly button to spine and set your brace
- drive your ribs down 
- extend your arm overhead and slightly behind you to grip the bar overhead with a pronated grip, shoulder width apart
- lift the bar into the overhead position 
- point your armpits forward 
- keep your trunk stiff and upright 

Execution: 
- bend your arms and lower the bar in front of you
- bend your arms to ~90 degrees or just below [chin level]
- extend your arms and press the bar up and into the overhead position again 
- bar should be directly overhead at the top of the rep 
- keep your knuckles facing the ceiling 
- keep your wrists straight

Barbell Z Press

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell floor chest fly

Set Up: 
- use no handle attachments
- grip the handles with each hand, pronated grip 
- step to the center of the cables
- squeeze your glutes, pull belly button to spine and set your brace
- push your hips back, bend your knees slightly
- lean your torso forward until your chest faces the ground 
- pin a slight bend in your elbows and extend your arms out to your sides
- keep a flat back

Execution:
- pull the cables towards the ground 
- when your thumbs meet in the middle, directly below the center of your chest, contract your chest
- release the cables and extend your arms out to your sides again 
- feel a full stretch across your chest at the bottom of the rep
- keep your wrists locked straight
- keep your chest facing the ground

Double Cable Bent Over Pronated Grip Chest Fly

Rep Range: 8-10R
Tempo: 2 second pause at the top, 2 second pause at the bottom of each rep 
Modification: banded tricep extensions

Set Up: 
- use no handles on each side of the cables
- position each side high 
- grip the knob of each handle with the opposite hand so the cables criss cross in front of you 
- step to the center of the cable 
- bend your arms and pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- pull the cables and extend your arms down and out to your sides
- contract your triceps
- keep your elbows pinned by your sides and release the cables as you bend your arms again

Criss Crossed Double Cable Tricep Extensions

1/9 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

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$$ 🔥

Stephanie

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!

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

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!

Katie

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

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

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 ❤️

1/9 Chest, Shoulders, Triceps

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