Name: Playbook - Sam Sweeney - 10/18 Chest and Shoulders
Uploaded: 2024-03-04T17:09:26.878Z
Duration: 65 min
Description: 10/18 Chest and Shoulders

Shoulders we’re on fire with the push press super set

Melissa

Carmen

Karolane

Never underestimate unilateral work! So humbling but so worth it! ❤️ 💪

Kody Young

Completed this yesterday and really liked the core finisher

Renee

Jean

Sean

Short and sweet, yet super efficient and full of pump 💪💓

Megan

kelly

Stephanie

Debora

Very tough! Especially the first set!!!!!❤️🔥💪🏻🏋🏼‍♀️

Donalee

The burn from those supersets wowza 🔥 everything is on fire 🔥

Holy crap…everything is on fire! That might be my favorite chest/shoulder workout yet

Katie

Love these tempo changes for a new challenge!!

Brooke

Great combinations in here! Loved this one!

Alexandra Casi

It was a struggle to wash my hair this morning!!

Jennifer

Won’t be able to wash my hair for a few days 😛

Brittany

Amie

Kimmy

Such a good workout! Let’s see if I can wash my hair tonight 🤣

DeAnna

Aimee

EnTuwan

Lakshmi Neelesh Nimmagadda

Michelle

Julieann Cunningham

Workout was great but couldn’t watch the videos ☹️

Morgan

Honestly there hasn't been one workout I haven't loved! Thank you! 🙌

Mia Arrowsmith

Kayleigh B

Ashlee

Steph

Thank goodness for your great descriptions!!  App must be glitching and couldn’t see video of you demonstrating the lift. Shoulders got a great pump!!

Great workout. My arms are shaking. Even though the videos didn’t work for me. I still got a great burn.

Marilyn

Lynn

Humberto

April

Jane

Amber

Muriel Bouvier

Crystal

Well, my arms won’t go over my head 😅💪🏼

Emma

Oh. My. GOODNESS. I “delt” that one GOOOOOD. Chest and shoulders on freaking fire 🔥

Audry

Can’t say for sure, but this might be my favorite day of the week right now!

Heather

Lizz

Videos weren’t working but figured it out and got it done

🔥🔥🔥🔥 I am actually breaking a sweat on upper body days now and I LOVE it!!!

Even with the technical difficulties, and the extra time in the gym I got the shit done! And actually really loves the Tuesday pump!!!!

Porchia

I won’t be able to lift my arms tomorrow. 🫠😬🔥

The videos were not available but I’m still loooove the workout

Kenia

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: 

Compound Set: 
1A. Floor Press: 5S/10R
1B. Banded Push Ups: 5S/8-10R 

Compound Set: 
2A. Seated Single Arm Overhead Press: 4S/6-8R [2 second eccentric, 2 second concentric each rep] 
2B. Barbell Push Press: 4S/10-12R 

Compound Set: 
3A. Single Arm Pronated Grip Machine Chest Fly: 3S/8-10R each side 
3B. Incline Hex Press: 3S/12-16R total [6-8R w/ 2 second pause at the bottom AND top of each rep + 6-8R steady tempo] 

Compound Set: 
4A. Seated Partial Lateral Raises: 3S/20R 
4B. Banded Kneeling Facepull: 3S/30R 

Optional Core Work: Sprinter Oblique Sit Ups: 3-5S/30 seconds on,

10/18 Training Day Overview

Rep Count: 10R 
Tempo: steady, powerful
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
- 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 Count: 8-10R 
Tempo: explosive press against the tension of the band
Modification: hand release push up without band, or kneeling banded push ups 

*the band forces you to concentrate on your concentric portion of the rep, this is the pressing motion. It should be a powerful press against the tension of the band

Set Up: 
- grip one end of the large loop band in one hand, wrap the band behind your band and grip the other end with the other hand
- get down on the ground in a high plank position, the band should be pinned down against your palms and the ground
- position your hands under your shoulders, just outside of your chest
- squeeze your glutes and push your mid back through your scapula [hollow positioning] 

Execution: 
- bend your elbows so they travel below your shoulders
- lower your chest towards the ground
- tap the ground with your chest [or get to at least a 90 degree bend in your arms] 
- drive against the tension of the band in a powerful pressing motion 
- extend your arms and press yourself back up into the high plank position 
- contract your chest
- be sure not to ‘worm’ up as you press, your hips and chest should rise and lower together
- keep a strong trunk

Banded Push Ups

Compound Set

Rep Range: 6-8R each side 
Tempo: 2 second eccentric, 2 second concentric [slo mo] 

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 pronated grip on the dumbbell, palm should face forward 
- keep your scapula depressed use your lats to help stabilize and support the shoulders
- drive your ribs down and brace

Execution: 
- bend your elbow and tuck your pinky forward and bring your elbow slightly in front of your torso as you lower the dumbbell
- use a 2 second eccentric to lower to ~90 degree bend in the elbow (or just below)
- drive your feet through the ground and use a 2 second concentric to 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 Single Arm Overhead Press

Rep Range: 10-12R 
Tempo: explosive concentric/press
Modification: dumbbell push press

Set Up: 
- grip the barbell with a pronated grip, shoulder width or just outside 
- rotate your elbows under the bar and point them forward as you position the bar across your high chest/collarbone 
- un rack the barbell and step away from the rack 
- plant your feet hip width apart 
- keep a neutral head/neck/spine

Execution:
- softly bend your knees before extending your legs and pressing up into the balls of your feet
- use the momentum from your lower body to explosively press the barbell up and into the overhead position 
- bring your head under the bar at the top of the rep
- drive your ribs down and brace in the overhead position, keep a neutral spine and squeeze your glutes to create a stable base 
- lower the bar back to your high chest with control, bringing your elbows under the bar again 
- “catch” the bar with soft knees and move immediately into the next rep

Barbell Push Press

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbell pronated grip 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 one handle with a pronated grip on one side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbow
- place your other hand on your chest or knee to keep stable
- drive your ribs down and brace

Execution: 
- pull the handle forwards and towards the center of your chest
- when your hand is in line with the center of your chest, contract your pecs
- release the weight with control until your arm is extended out to your side again [in line with your shoulder, no need to go past your torso if it is uncomfortable]

Single Arm Pronated Grip Machine Chest Fly

Rep Range: 12-16R total [6-8R + 6-8R tempo change] 
Tempo: 2 second pause on the bottom and top of each rep on your first 6-8R, steady tempo on your final 6-8R 

Set Up: 
- set an incline bench to 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the bench and plant your feet on the ground 
- press your dumbbells together, this should automatically stimulate a contraction in your chest
- extend your arms over your chest

Execution: 
- bend your elbows, keeping them close to your body, and lower the dumbbells towards your chest [continue to squeeze the dumbbells together as you lower] 
- hover the dumbbells just above your chest and pause for 2 seconds- on your first 6-8R
- extend your arms and press the dumbbells back up and over your chest
- pause at the top, hold the contraction, for 2 full seconds on your first 6-8R 
- on your final 6-8R keep a steady tempo
- your chest should hold tension by pressing the dumbbells together throughout each rep [lowering and pressing]

Incline Bench Hex Press [tempo change]

Rep Count: 20R
Tempo: steady 
Modification: seated on bench 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground with feet extended out in front of you, spread, or criss crossed 
- extend your arms out to your sides so the dumbbells rest lightly on the ground, about 45 degrees from your torso
- keep your chest upright, spine neutral 
- drive your ribs down and brace your core to keep your torso upright and facing forward

*sitting on the ground will force more stability and core control- modify if you cannot achieve a comfortable, stable position on the ground 

Execution: 
- keep your arms straight
- extend and raise your arms out to your sides until your dumbbells are in line with your shoulders [slightly in front of your torso] 
- keep your arms straight and lower the dumbbells to tap the ground 
- immediately move into the next rep 
- keep reps partial and quick, keeping tension on your delts throughout 
- keep your torso upright and stiff, no swaying or swinging 
- keep traps down

Seated, Floor, Partial Lateral Raises

Rep Count: 30R
Tempo: steady 
Modification: cable rope kneeling face pull, bent over dumbbell rear delt fly 

Set Up: 
- loop a band over a rack at about chest or eyesight level when standing 
- stand in front of the band, facing the band
- grip each end of the band with each hand, pronated grip 
- get down on the ground in a half kneel position 
- squeeze your glutes and drive your ribs down to brace
- point your chest towards the band 
- extend your arms towards the direction of the band 

Execution: 
- bend your elbows, so they are in line with or slightly below your shoulders
- pull the band back, towards your face
- rip the band apart and contract your rear delts when your elbows are in line 
- release the tension of the band with control until your arms are extended back towards the direction of the band 
- continue reps

Banded Kneeling Face Pull

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: bicycles

*3-5 sets

Set Up: 
- lie on the ground in a supine position, chest up
- extend your arms and legs
- keep your arms and legs straight

Execution: 
- lift one leg off the ground with the opposite arm
- lift your torso off the ground and reach your arm to the opposite foot
- contract your core
- lower your torso and leg to the ground again 
- continue reps, reach the opposite arm to the opposite leg

Optional Core Work: Sprinter Oblique Sit Ups

10/18 Chest and Shoulders

4/27 Full Body or Optional Rest Day

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

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!

10/18 Chest and Shoulders

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