Name: Playbook - Sam Sweeney - 10/11 Chest and Shoulders
Uploaded: 2024-03-04T17:09:26.848Z
Duration: 65 min
Description: 10/11 Chest and Shoulders

Kody Young

I love how those front raise combos and lat raises work your shoulders in a different kind of way. Lots of great range of motion and stabilizing.

Megan

Stephanie

Tara Drummond

It may be tough, but I love learning new exercises! I love the tempo along with the variations!

Maranda

Surprised with myself I was able to do deficit push ups 😤

Front raise compound set was awesome. Shoulders are 🔥 I really like that you are hitting shoulders & glutes 2x a week.

Alexandra Casi

Autum

Katie

I love chest and shoulder day and this one get great!

Kristina

Humberto

Such a good workout! But can we just talk about how freaking cute Vin is in these videos?! They make my entire workout!

Chelsea

Audi

Sweet workout! Yikes and wow!!👍🏻💪🏻👍🏻🔥❤️

Donalee

That was a good burn! I love chest and shoulder…makes me feel strong and powerful! 💪🏼

Aubrey

Best day in this split energy moment everything in top level and pumped up shoulder 🔥🔥

Lakshmi Neelesh Nimmagadda

Nyakeh

Kimmy

Ruben

Ashley Laas

Today was rough day at work/ feeling like a meh. I’m glad I did this workout bc it make me feel better 🙃🙂

Julieann Cunningham

Elizabeth

April

Mia Arrowsmith

I’m seriously loving this training format it’s so challenging and such different exercises that keep you coming back for more 👏🏻

Janelle

Jane

Jayne

ooo lawd those deficit pushups 🤮😫🫠

hillary

Jessica

Listen, I can’t lie. I had to take breaks on those alternating lateral raises. Chest and shoulders are TOAST, and I love it!

Chest day is slowly starting to become a favorite, love feeling the strength I’m gaining!!

Kaylin

That lateral raise set 😅. Loving this split so much!

Crystal

Favorited this one after that first  front raise / Lat raise SS. 10 pounds never felt so heavy holy moly 💪💪💪

Audry

Absolutely LOVING this split. My favorite by FAR.

Kristen

😳😳😳😳what just happened? Bolder shoulders pumped up chest.

Stacey

Loved the chest fly and push-up combo 👌🏻

Corinne Wickline

Awesome variation to planks with the knee taps!!

Rachelle

Jamie

I love the accountability the app provides! Excited to continue with the challenge!

Jaclyn

Wtf was that 😵😳🔥🔥
Also woke up to quads that could barely function after yesterdays workout 😂

Happy Tuesday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Chest and Shoulders: 

1. Floor Press: 5S/5R [5 second pause at the bottom of each rep] 

Compound Set: 
2A. Single Arm Neutral Grip Overhead Press: 3S/8-10R each side [3 second pause at the bottom of each rep] 
2B. Seated Banded Behind the Head Press: 3S/15-20R 

3. Single Arm Cable Low Fly: 4S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Chest Supported Dumbbell Front Raise into Forward Press: 3S/12-16R total [6-8R front raise w/ 3 second pause at the top of each rep + 6-8R forward presses w/ quick tempo] 
4B. Seated Alternating Dumbbell Lateral Raise: 3S/20-24R total [10-12R each arm] 

Compound Set: 
5A. Pronated Grip Machine Chest Fly: 3S/5R [5 second hold at the top of each rep]
5B. Neutral Grip Deficit Push Ups: 3S/6-8R [2 second pause at the bottom of each rep] 

Optional Core Work: Plank Palm to Knee: 3-5S/30 seconds on, 30 seconds off

10/11 Training Day Overview

Rep Count: 5R 
Tempo: 5 second pause at the bottom of each rep 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Floor Press

Rep Range: 8-10R each side 
Tempo: 3 second pause at the bottom of each rep 

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell in one hand 
- extend your other arm out to the side or in front of you for balance 
- use the non working hand to help you lift the dumbbell up and into the overhead position [dumbbell in line with the shoulder] 
- keep a neutral grip on the dumbbell, palm should face in 
- keep your scapula depressed use your lat to help stabilize and support the shoulder
- drive your ribs down and brace

Execution: 
- bend your elbow so it travels in front of your torso as you lower the dumbbell
- keep a neutral grip on the dumbbell
- lower to ~90 degree bend in the elbow (or just below)
- pause and hold the tension in your shoulder for 3 full seconds 
- drive your feet through the ground and exhale as you press the dumbbell up into the overhead position again
- keep dumbbell in line with the shoulder at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated, Neutral Grip Single Arm Overhead Press

Rep Range: 15-20R 
Tempo: steady/quick 
Modification: light overhead press pulses

Set Up: 
- position a flat bench in front of a rack or cable 
- loop a large loop back around one side of the rack, position it so it is in line with your chest when your are seated on the bench
- grip the loop band with each hand, pronated grip 
- step back and sit on the flat bench facing the rack, plant your feet on the ground 
- keep your arms straight as you pull the band back and into the overhead position [think about pulling the band apart at the top of the rep]
- drive your ribs down and brace
- keep chest upright and facing forward
- pin your scaps down to create stability in your shoulders

Execution: 
- bend your elbows and pull the band behind your head as you lower the band back behind your head
- pull the band down until you reach ~90 degree bend in your arms 
- with palms facing forward raise your arms back overhead
- keep tension on the band throughout
- you should feel tension in your delts, high/mid back, and core

Seated Banded Behind the Head Press

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep
Modification: standing single arm dumbbell low fly 

Set Up: 
- attach a single arm attachment to one side of the cable, position it low 
- stand facing 90 degrees from the cable
- grip the handle with the hand closest to the cable, supinated grip 
- step 1-3 steps away and 1-3 step forward in front of the cable 
- lock in a slight bend in your working arm
- place the other hand on your chest to help you focus on the contraction of the pec or rest it on your quad or core for stability
- stagger your stance or plant both feet on the ground 

Execution: 
- pull the cable up and across, towards the center so your hand is in line with the center of your chest at the top of the rep 
- with your palm up at the top of the rep, hold the contraction on your chest for 3 seconds 
- lower the cable back to your side with control 
- keep hips square forward
- complete all reps on one side before moving to the other side

Single Arm Cable Low Fly

Rep Range: 12-16R total 
*6-8R front raise w/ 3 second hold at the top of each rep + [straight into] 6-8R forward presses 
Tempo: 3 second hold at the top of each rep on your first 6-8 front raises, steady tempo on your 6-8 forward presses
Modification: no chest support 

*use LIGHT weight here. 

Set Up: 
- position an incline bench to ~75 degrees
- hold a dumbbell in each hand, pronated grip 
- straddle the bench and position your chest/hips on the back pad of the bench
- extend your arms down from your shoulders
- keep your head/neck/spine neutral 

Execution: 
- extend both arms and raise them forward until your dumbbells are in line with your front delts, palms down 
- hold the tension in your delts at the top of the rep for 3 full seconds on your 6-8 front raises 
- lower your arms back down with control 
- on your last 6-8 reps, raise your arms in a front raise position
- instead of dropping your arms, bend your elbows and drive them back
- squeeze your upper back and rear delts 
- extend your arms forward again and press the dumbbells out and away from your body 
- hold tension throughout and do not drop the weight until you have complete 6-8 forward presses

Chest Supported Dumbbell Front Raise + Forward Press

Rep Range: 20-24R total [10-12R each side]
Tempo: steady 
Modification: instead of holding alternating arm up, keep it down by your side and alternate

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support, plant your feet on the ground 
- drive your ribs down and brace

Execution: 
- raise both arms out to your sides [slightly in front of your torso] 
- hold one side in this position as you drop the other arm back to your side 
- raise the same arm out again to the top of the rep
- hold this side and alternate to lower and raise the other side 
- hold tension as you alternate each side

Seated Alternating Lateral Raise

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: banded or dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a pronated grip on each side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbows
- drive your ribs down and brace

Execution: 
- pull the handles forwards and towards the center to meet
- when your thumbs meet each other in the center, contract your pecs
- hold the tension in your pecs for 5 full seconds 
- release the weight with control until your arms are extended out to your sides again [in line with your shoulders, no need to go past your torso if it is uncomfortable]

Pronated Grip Machine Chest Fly

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom of each rep
Modification: drop to your knees or perform as incline push ups with no deficit

Set Up: 
- position two kettlebells on the ground, about shoulder width apart from one another
- grip the handles of the kettlebells with a neutral grip 
- step your feet back into a high plank positions, kettlebells under your front delts
- squeeze your glutes and quads simultaneously and push your mid back through your scap to create a ‘hollow’ position

Execution: 
- bend your elbows so they travel below the shoulders at a 45 degree angle from your torso
- lower your chest towards the ground
- when your chest passes the handle of the kettlebell, pause at the bottom for 2 seconds [stretch position]
- extend your arms and press yourself back up into the high plank position 
- contract your pecs
- make sure your body rises and falls together- watch for worming up [the hips rising before the chest or vice versa]

Neutral Grip Deficit Push Ups

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: plank mountain climbers or bicycles 

*3-5 sets

Set Up: 
- get down on the ground in a high plank position, hands under your front delts, just outside of your chest
- squeeze your glutes and quads and push your mid back through your scapula 
- brace your core

Execution: 
- carefully lift one foot and the opposite hand off the ground 
- bend your knee and drive it towards your chest
- bring your opposite palm to tap your knee 
- contract your core
- return your hand and foot to the ground and with control 
- alternate the leg/hand with the next rep…and so on
- try to keep your body from shifting through each rep

OPTIONAL CORE WORK: Plank Palm to Knee

10/11 Chest and Shoulders

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

Brianda

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!

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!

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 😉)

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 ❤️

10/11 Chest and Shoulders

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