Name: Playbook - Sam Sweeney - 10/12 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.379Z
Duration: 75 min
Description: 10/12 Chest, Shoulders, Triceps

Alex

Kathryn Whitten

LOVEING this split! Y’all are pure geniuses. 🧠 🤓💪

Kody Young

Killer burn today! Loved it all, especially the T-raises !

Megan

Nyakeh

Trembling after the bench press 🥵 so good!!

Peyton

Lamia

Brittney

HAPPY BIRTHDAY SAM!!!! Your programming is such a gift to your community. I hope you can spend some time celebrating all your accomplishments and focusing on YOU today!!! 🥰🥰🎉🎉🤩🙈

Audry

Dominique

I don’t think I will be able to drive to Starbucks now🥲🥲🥲🥲

Rachel Seward

Christina

Great upper body workout. Always love working chest. 🔥

Dedra

Corrine

Good workout. Had to really concentrate to slow down on reps!

Karen Arce

Ok I’m still feeling my abs from the roll outs on totally body day yikes ouch lol good ouch

Joanne

Triceps were great - loved all the dumbbell work!!!!!

Callie

Misty

Morgan

Steven

Really enjoyed this workout definitely getting stronger on bench press

jackie

Those triceps killed me! First time in a long time I’ve felt them that intense! Loved it! 🤘🏻

Alicia Heier

Dumbbell t raise and low chest fly had me on fire 🔥

Deja

Crushed that one with my boo 💪🏻💪🏻💪🏻

Janelle

Cheryl

Ashley

Lacey

Kashay Sullivan

Tish

Nicole

Eating with a straw tomorrow, can’t move my arms 🤘🏽🤪

Judith Harris

Belinda

Absolutely loving this new split. Slowing down, focusing. Dialed IN! 😤

Stephanie

Eleah

Nice! Trying to be intentional about maintaining form through the high rep sets and the pump is unreal 🤩

Safia

Katie

Ohhhhhh mannnnnnn… tricep ss…🔥🔥🔥. Thank you 🙏🏼

Lorena

Marlene

Regina

Matt

addy

Love those pauses, they are fire 🔥 🔥🔥

Mia Arrowsmith

Bree

Thought I was already sore! 😩🔥💪🏾

Porchia

Linz

Mary

Happy Thursday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Bench Press: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Bench Press: 3S/5R 

3. Paused Seated Arnold Press: 4S/6-8R [3 second pause at the bottom of each rep]

4. Single Arm Incline Chest Press: 4S/10-12R each side

5. Chest Supported Dumbbell T Raise: 4S/20R 

6a. Paused Alternating Tricep Kickbacks: 3S/8-10R total [3 second pause at the top of each rep]
6b. Cable Straight Bar Supinated Grip Extensions: 3S/30R

7. Paused Incline Bench Low Fly: 5S/8R [3 second pause at the bottom of each rep]

10/12 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low chest 
*think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press
- pause for 5 seconds 
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Paused Barbell Bench Press

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low chest 
*think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Barbell Bench Press

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of each rep

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat
- grip a dumbbell in each hand and rest them on your quads
- squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso, and a neutral head, neck, and spine 
- raise the dumbbells by lifting each leg and extending each arm as you lift the dumbbells up into the overhead position, palms facing forward
- drive your ribs down 

Execution:
- tuck your elbows just slightly in front of your torso 
- lower the dumbbells to 90 degrees or just below
- rotate the dumbbells forward towards the center until pinkies are together and palms are facing you
- keep the 90 degree bend in your arms, and rotate the dumbbells back out until your palms face forward, pinkies out
[keep this one fluid motion]
- immediately extend your arms and press the dumbbells into an overhead position
- keep dumbbells in line with your shoulders at the top of the rep
- keep your wrists straight, knuckles facing the ceiling

Paused Seated Arnold Press

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- set your bench to ~60 degrees
- grip a dumbbell in one hand, pronated grip 
- sit on the incline bench, plant your feet on the ground 
- push your mid back into the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and press your dumbbell up and over your chest, in line with your front delt 
- tuck your pinky forward 

Execution: 
- bend your elbow so it travels ~45 degrees from your torso 
- lower the dumbbell to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell up and over your chest again 
- contract your pec
- keep your wrist straight, knuckles facing the ceiling

Single Arm Incline Chest Press

Rep Count: 20R
Tempo: steady

Set Up: 
- position your bench at ~70-80 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench, facing the back pad
- press your torso agains the pad of the bench 
- extend your arms down on either side of the bench so your dumbbells are directly below your shoulders 
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and raise the dumbbells out to your sides
- raise the dumbbells until they are in line with your lateral delts
- hold tension in your shoulders and keep your arms straight as you rotate your arms straight forward again 
- rotate your arms back out to your sides again and then down by your sides with control 
- keep your traps down, shoulders back

Chest Supported Dumbbell T Raise

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

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground
- pull belly button to spine and brace
- keep a neutral head, neck, and spine
- lean your torso forward so your chest faces your quads
- bend your arms at 90 degrees and pin your elbows by your sides so they are in line with or slightly behind your torso 

Execution: 
- keep your elbows pinned by your sides and extend your arms straight back
- contract your triceps when your arms are fully extended, pinkies in line with your elbows
- keep your elbows pinned and bend your arms again as you lower the dumbbells with control 
- keep a flat back 

-

Paused Alternating Tricep Kickbacks

Rep Count: 30R
Tempo: steady 
Modification: banded supinated grip extensions

Set Up: 
- attach a straight bar to one side of the cable and position it high
- step in front of the cable, facing the bar
- take a hip width stance, toes forward
- grip the bar with each hand, supinated grip 
- pull the bar and pin your arms at 90 degrees
- keep your elbows pinned by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- pull the cable and extend your arms straight down towards the ground
- contract your triceps
- keep elbows pinned and bend your arms again as you release the cable with control 
- keep your wrists straight 
- keep your elbows pinned by your sides

Cable Straight Bar Supinated Grip Extensions

Compound Set

Rep Count: 8R
Tempo: 3 second pause at the bottom of each rep

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground 
- extend your arms down by your sides, they should be slightly behind your torso, dumbbells directly under your shoulders
- tuck your chin
- pin a slight bend in your arms 
- squeeze your glutes, pull belly button to spine, and brace

Execution:
- lift the dumbbells forward until your pinkies meet in the center, in line with the center of your chest
- contract your chest
- lower your arms back down by your sides with control, arms behind your torso 
- keep your wrists straight

Paused Incline Bench Low Fly

10/12 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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 🧡

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

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 ❤️

10/12 Chest, Shoulders, Triceps

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