Name: Playbook - Sam Sweeney - 10/25 Chest and Shoulders
Uploaded: 2024-03-04T17:09:26.902Z
Duration: 65 min
Description: 10/25 Chest and Shoulders

Boulders are officially smoked 🔥 ☠️

Kody Young

Liked this one, I didn't have an in-between kettlebell so split between two.

Renee

Perfect balance of push day strength and mobility :)

Megan

Stephanie

Joyce

Loved that session! I can see more definition on my front delts and I'm loving it 😍😍

Katie

Meghan

Fly with incline db set was lovely!! Nice for Sunday morning garage workout!

Alexandra Casi

Amie

yangBAE

I am loving this split!!! I feel like I have never had so much definition in my shoulders 😍😍

Rikki Meilleur

Lacie

Jane

Crystal

Rachael Milbrook

Corrine

Kimmy

Dedra

So many amazing moves. Thank you for programming fun, effective workouts.

Julieann Cunningham

Mia Arrowsmith

My FAVORITE chest/shoulder workout to date from this split!!! I loved every minute of it. 😊

EnTuwan

Your cues hit different. 🔥 I’ve done planks for over 10 years and somehow these burned more than ever really settling into the cues

Veronica

This was an awesome workout!! Mentally challenging and I loved every second

Kayleigh B

Loving this unilateral work so much. Can see the imbalances disappearing slowly but surely. THANK YOU!!

Audry

Porchia

That was amazing! Shoulders are completely toast!

Emma

I got told I was a bad a** while doing this workout 😎👏👏

Another spicy upper body leaving me pumped and feeling so strong!

Lacey

Nyakeh

My first workout using this program and I had such a good workout today 🤩 shoulders are PUMPED

Courtney

Audi

Jayne

Ann Marie

Great shoulder burner 🔥 loved the banded inclines too!

Heather

This one really made me tap into a solid mental state in order to finish that last round..always find myself pushing harder than I though I could with these workouts 🔥

Kaylin

LOVE the banded exercises! Great addition to the training!

Rachelle

Megan Laudick

That last super set humbled the heck out of me. I can’t feel my shoulders. Increasing weight on floor press. The tempo work has been magic!!

Happy Tuesday!

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/5R 
1B. Banded at Hips Deficit Floor Press: 5S/6-10R 

Compound Set: 
2A. Seated Single Arm Overhead Press: 4S/6-8R each side 
2B. Single Arm Kettlebell High Pull: 4S/12-15R each side 

Compound Set: 
3A. Single Arm Floor Cable Chest Fly: 3S/8-10R each side [2 second hold at the top of each rep] 
3B. Banded + Dumbbell Neutral Grip High Incline Chest Press: 3S/12-16R total [6-8R w/ band and 3 second eccentric + 6-8R w/out band] 

Compound Set: 
4A. Chest Supported 3 Way Raise: 3S/12-18R total [4-6 Rounds] 
4B. Standing Overhead Raise: 3S/12-15R 

Optional Core Work: RKC Plank: 3-5S/20 seconds on, 20 seconds off

10/25 Training Day Overview

Rep Count: 5R 
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 Range: 6-10R 
Tempo: explosive press, steady 
Modification: no deficit, banded at hips incline push up, or no band 

Set Up: 
- loop each end of a large loop band across a barbell rack using the pins or safety bars of the rack [or heavy dumbbells on each side] 
- position a bench/chair/box behind the rack 
- slide your lower body under the band [supine position] and position the band across your hips 
- elevate your feet on your bench/box 
- in the push up position with your feet elevated plant your hands on the ground under your shoulders, just outside of your chest
- squeeze your glutes and push your mid back through your scapula [hollow position] 
- brace your core

Execution: 
- bend your arms so they travel below your shoulders and at a ~45 degree angle from your torso 
- lower your chest to tap the ground *or get as close as you are able, at least 90 degree bend in your arms
- drive your hands through the ground, extend your arms and press yourself back up into the start position 
- contract your chest
- make sure your entire body moves in a straight line, watch for your hips to drop or “worm up” 
- keep a stiff trunk

Banded at Hips Decline Push Up

Compound Set

Rep Range: 6-8R each side 
Tempo: steady 

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
- lower to ~90 degree bend in your elbow (or just below)
- drive your feet through the ground and 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: 12-15R each side 
Tempo: explosive pull, steady tempo
Modification: chest supported or seated high pull 

*feel free to use a dumbbell in place of a KB

Set Up: 
- grip a kettlebell [or dumbbell] in one hand
- stand with your feet hip width apart
- tuck your ribs and brace
- start with your arm extended down in front of your body 

Execution: 
- keep a neutral spine and chest facing forward
- bend at your hips as you dip your torso forward just slightly 
- lower the kettlebell down in front of you as you bend your torso 
- bend your arm and drive your elbow high, shoulder height or above
- pull the kettlebell straight up in front of your chest as you bring your hips in and lift your torso
- elbow should stay above your wrist/the weight at the top of the rep 
- lower the kettlebell and extend your arm back down in front of you
- pause to reset and continue reps
- complete all reps on one side before moving to the next

Standing Single Arm Kettlebell High Pull

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell or banded single arm floor chest fly 

Set Up: 
- attach a single arm handle to one side of the cable 
- position the cable low 
- lie on the ground in a supine position, facing 180 degrees from the cable, an arms distance away from the handle 
- bend your legs and plant your feet on the ground 
- position your body so your chest is in line with the cable 
- reach your arm closest to the cable to grip the handle with a neutral grip 
- pin a slight bend in your elbow 
- brace your core

Execution: 
- keep the slight bend in your elbow and pull the cable up and towards the center of your chest
- when your hand is in line with the center of your chest, contract your pec and hold for 2 seconds 
- release the cable with control until your arm is extended out to you side again [in line with your chest]
- complete all reps on one side before moving to the next

Floor Single Arm Cable Chest Fly

Rep Range: 12-16R total [6-8R w/band and slow eccentric + 6-8R no band and steady tempo] 
Tempo: 3 second eccentric on your first 6-8R [w/band], steady tempo on final 6-8R 
Modification: no band 

Set Up: 
- set a bench to 60-75 degree incline 
- grip a large loop band in one hand, wrap it around your mid back and grip the other side of the band with your other hand
- grip a pair of dumbbells with each hand, pinning the band between the weight and the palms of your hands
- keep a neutral grip 
- sit on the bench, plant your feet on the ground 
- push your back into the back of the bench, pinning the band between your back and the bench 
- extend your arms so the dumbbells are in line with your front delts, over your chest
- on your first 6-8R use a 3 second eccentric as you bend your elbows below your shoulders and lower the dumbbells to each side of your chest
- lower until your arms are bent at 90 degrees or slightly below 
- with knuckles facing the ceiling, extend your arms and press the dumbbells back up and over your chest
- contract your pecs
- on your final 6-8R keep the same weight but drop the band and complete 6-8R w/ just dumbbells

Banded + Dumbbell High Incline Neutral Grip Chest Press

Rep Range: 12-18R total [4-6Rounds- front + Y + rear delt raise= 1 round] 
Tempo: steady 

Set Up: 
- set a bench to a 60-75 degree incline 
- grip a dumbbell in each hand
- straddle the bench and position your chest and hips against the back of the bench 
- start with your arms extended down from your shoulders, pronated grip 

Execution: 
- keep your arms straight and with a pronated grip, raise the dumbbell forward until they are in line with your front delts
- lower the dumbbells with control and rotate your grip to neutral 
- lead with your thumbs and raise the dumbbells overhead again in a Y raise 
- lower the dumbbells with control until they are under your shoulders again 
- rotate your grip to pronated again 
- keep your arms straight and lead with your pinkies as you raise your arms out to your sides in a rear delt raise 
- lower the dumbbells with control 
*this = 1 round, complete 4-6 rounds

Chest Supported 3 Way Raise

Rep Range: 12-15R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart
- squeeze your glutes and brace

Execution: 
- keep your arms straight and raise your dumbbells out to your sides until they are in line with your shoulders, palms down 
- rotate your grip to lead with your thumbs and raise the dumbbells up and all the way over your head so your thumbs meet at the top of the rep 
- lower the dumbbell out to your sides again only until they are in line with your shoulders again [lateral raise position, do not lower the dumbbells back down to your sides] 
- as you lower the dumbbells, rotate you palms so they face down again at the bottom of the rep [in the lateral raise position] 
- keep tension on your shoulders throughout

Standing Dumbbell Lateral to Overhead Raise

Time: 20 seconds on, 20 seconds off
Tempo: hold 
Modification: drop to your knees 

*3-5 sets

Set Up: 
- get down on the ground in a low plank position, on your forearms 
- position your elbows in front of your shoulders
- drive the balls of your feet into the ground
- squeeze your glutes and push your mid back through your scapula [hollow position] 
- brace

Execution: 
- actively drive your elbows towards your toes as you contract your core and lats together 
- continue to hold this position and drive your elbows down for 20 seconds

Optional Core Work: RKC Plank

10/25 Chest and Shoulders

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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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!

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

10/25 Chest and Shoulders

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