Name: Playbook - Sam Sweeney - 10/19 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.402Z
Duration: 75 min
Description: 10/19 Chest, Shoulders, Triceps

Diana

Flys at the end were the cherry on top! My favorite chest exercise.

Kody Young

What a PUMP!! Right amount of everything and exactly the push day I needed today 💪🥰

Megan

Runners1

Awesome and I felt it more towards the last reps 🔥

Dominique

Lamia

Fell off the wagon for about two months because of a bad break up. But starting new and fresh today and this was a killer way to restart. 🥰

Wendy

Struggling atm with training as Ive not been feeling 💯 however modified workout slightly to get it done ✅

jackie

Audry

Loved this workout!!!  Wonderful chest/tri combo

Danielle Farley

Kristie

Loved the triceps burnout..! 
Incredible & thank you!

Erisa

Corrine

Janelle

Saw my massage therapist yesterday (been a few months, but have had her over the past 10 years) and she is super impressed with my mobility and noticed an increase in muscle mass 👏

Chelsey

Steven

Mia Arrowsmith

Safia

Loved chest and tricep days. That compound set had my triceps burning at the end. 🔥

Dedra

Deja

Sarah Arnett

Ohhh that Tricep superset was intense 🥵😝

Amie

Love the pause movements! They are harder than they sound. Very humbling 😂

Kayleigh B

Jennifer

Maria Zenz

Tiffany

April

Lacey

Jemme

Molly DiSabato

Upper body is pumped…without a doubt I am getting stronger 🔥 thank you 🙏🏼

Lorena

Sharon

Holy smokes! Pushed the weights today in the garage gym! #jelloarms

Alayna Nathe

Megan Laudick

Regina

Love this split , programming and community ❤️

Porchia

Anna

Solid pump.  Tris and shoulders equally fatigued. 💪🏼😅

Paula

Caleb

Maranda

Stephanie

Mike

Happy Thursday!

Week 2 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. Double Cable Incline Chest Press w/ Iso Hold: 4S/8-10R each side

5. Chest Supported Dumbbell Y Raise: 4S/12-15R

6a. Paused Double Cable Tricep Extensions: 3S/8-10R total [3 second pause at the top of each rep]
6b. Lying Plate Skull Crushers: 3S/30R

7. Machine Chest Fly [tempo change]: 4S/5R w/ 3 second pause at the bottom of each rep + 5R steady tempo

10/19 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: 8-10R each side 
Tempo: steady tempo, hold at the bottom w/ non working arm 
Modification: dumbbell incline chest press

Set Up: 
- attach a single arm handle to each side of the cable and position each side low
- position an incline bench in the center of the cable rig 
- grip each handle with a pronated grip
- pull the handles and sit on the bench, plant your feet on the ground 
- press your mid back into the back pad
- squeeze your glutes, pull belly button to spine, and brace
- lift the handles so your arms are bent at 90 degrees, elbows ~45 degrees from your torso at the bottom 
- hold tension in your chest in the stretched position 
- keep knuckles facing the ceiling 

Execution: 
- keep one arm bent out to your side, tension holding in your chest
- extend your other arm and press the cable up and over your chest
- contract your chest
- bend your elbow, allow it to travel ~45 degrees from your torso 
- lower the handle until your arm is bent at 90 degrees, just outside of your chest
- keep wrists straight

Double Cable Incline Chest Press w/ Iso Hold

Rep Range: 12-15R
Tempo: steady

Set Up:
- set your bench to 60-70 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the bench, facing the back pad
- press your chest and hips against the back pad of the bench 
- extend your arms down from your shoulders
- drive your hips into the bench, squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your arms straight

Execution: 
- with straight arms, raise the dumbbells overhead in a Y shape
- contract your shoulders/rear delts
- lower your arms back down so the dumbbells are below your shoulders again 
- keep your torso pinned to the bench throughout 
- keep your arms straight 
- keep your traps down, shoulders back

Chest Supported Dumbbell Y Raise

Rep Range: 10-12R 
Tempo: 3 second pause at the top of each rep 
Modification: banded tricep extensions or tricep kickbacks

Set Up: 
- use no attachments and position each side of the cable high 
- grip the knob of each cable with the opposite hand, neutral grip 
- step to the center of the cable, cables crossing in front of your chest
- pull the cables and pin your elbows by your sides, ~45 degrees from your torso 
- keep your arms bent at 90 degrees 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- extend your arms and pull the cables down and out to your sides
- contract your triceps and hold for 3 seconds 
- keep your elbows pinned by your sides and release the cables with control until your arms are bent at 90 degrees again 
- keep your traps down, shoulders back

Paused Double Cable Tricep Extensions

Rep Count: 30R
Tempo: steady 
Modification: dumbbell skull crushers

Set Up: 
- grip a plate with both hands, neutral grip 
- lie back on a flat bench, supine position 
- squeeze your glutes, pull belly button to spine, and brace
- press your back into the pad
- extend your arms and position the plate over your chest
- pin your elbows in line with your shoulders 

Execution: 
- bend your arms and lower the plate towards your forehead, just over your head
- lower to at least a 90 degree bend in your arms
- extend your arms and press the plate back over your chest
- contract your triceps
- keep a tight grip on the plate
- keep your elbows pinned in place, directly over your shoulders

Lying Plate Skull Crushers

Compound Set

Rep Count: 5R w/ pause + 5R steady tempo
*no weight change
Tempo: 3 second pause at the bottom of each rep [stretched position], steady tempo on final 5 reps
Modification: flat bench dumbbell chest fly

Set Up: 
- position yourself on the chest fly machine so the handles are in line with or slightly above your pecs
- press your mid back into the back pad
- extend your arms out to your sides and grip the handles on each side with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- pin a slight bend in your arms and pull the handles forward until they are in line with the center of your chest
- contract your pecs
- release the handles out to your sides again with control until the handles are in line with your pecs out to your sides 
- keep your wrists straight 
- keep the slight bend in your arms, like you are giving a hug

Machine Chest Fly [tempo change]

10/19 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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

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!

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

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

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 ❤️

10/19 Chest, Shoulders, Triceps

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