Name: Playbook - Sam Sweeney - 10/26 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.422Z
Duration: 75 min
Description: 10/26 Chest, Shoulders, Triceps

Stupid how hard those Sven press iso holds were 🙈

Kelby

Sarah

Helena Bondo

Michelle Zabin

This has been one of my more favorite splits

Audrey

Ending with the Sven press was the absolute best pump 💪❤️

Megan

Nyakeh

Audry

SO excited for my Sweeney Ptula hear seeing you workout in them the last week 😍😍😍😍

Amanda Howell

Kimmy

My arms/chest are on fire!!  Loving these upper body workouts!!!

Danielle Farley

I hope I can wash my hair tonight 😭😅😅

Sinclair

Great upper body workout. Feeling that 🔥 at the end 💪🏽

Dedra

The pump I had after this workout was INSANE!! Everything felt good! But those holds at the end! Whooo weeeee had my shakin!

DeAnna

Such a good pump as usual. This SVEN ISO holds we’re deceiving 😂

Jemme

Bree

Shoulders and chest are on 🔥 push ups again after full body was rough 🥲

Deja

April

Kashay Sullivan

Lacey

Lizz

Mia Arrowsmith

Omgeeeeee…my triceps…. Are on fire 🔥 thank you Sam 🙏🏼

Lorena

Alayna Nathe

Mine was distracted but felt it all.  The lying upright raises, wow!! Maybe never do them another way again.  🔥

Kristen

Porchia

Regina

Steven

My arms were shaking by that last exercise.

Christina

Had to really push myself to get moving this morning but so glad I did - upper body pump is 🔥🔥!

Stephanie

Paula

Megan Laudick

Rachael Milbrook

Quick but crazy effective- big chest / shoulder pump!!

Maria Zenz

Happy Thursday!

Week 3 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. Decline Bench Dumbbell Chest Fly tempo change]: 4S/5R w/ 3 second pause at the bottom + 5R steady tempo

5. Lying Double Cable Upright Row: 4S/12-15R

6a. Single Arm Cable Overhead Extension: 3S/10-12R each side
6b. Feet Elevated Paused Diamond Push Ups: 3S/6-8R [2 second pause at the bottom and 2 second pause at the top of each rep]

7. Seated Sven Press Iso Hold: 4S/40 seconds, 30 seconds, 20 seconds, 10 seconds

10/26 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 Count: 5R w/ pause at the bottom of each rep + 5R steady tempo
*10 reps total 
Tempo: 3 second pause at the bottom of your first 5 reps, steady tempo on your final 5 reps

*slide a plate or two under one end of a flat bench to create a slight decline

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the decline bench, feet at the higher end of the bench 
- lie back in a supine position on the bench 
- pin your scapula down and press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms over your chest, palms facing in
- pin a slight bend in your elbows 
- tuck your chin 

Execution: 
- lower your arms out to your sides until the dumbbells are in line with your chest on either side
- when dumbbells are in line with your chest, pause here for 3 seconds on your first 5 reps
- feel the stretch across your chest at the bottom of the rep 
- lift the dumbbells and raise your arms back over your chest
- when your dumbbells are in line with the center of your chest
- contract your chest
- similar to a “hug” keep a slight bend in your elbows throughout
- keep your wrists straight

Decline Bench Dumbbell Chest Fly [tempo change]

Rep Range: 12-15R 
Tempo: steady 
Modification: standing dumbbell upright row 

Set Up: 
- sit on the double cable seated row machine, facing the handles
- grip the handles with a pronated grip 
- scoot your butt to end of the bench, close to the platform 
- bend your legs and plant your feet up on the platform 
- lie back in a supine position on the cable bench 
- position your head at the edge of the bench 
- extend your arms down in front of your torso
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
-  pin your traps down and bend your arms
- pull the cables towards your chest, in front of your torso 
- drive your elbows high and wide at the top of the rep when your handles are directly in line with your chest
- contract your shoulders
- extend your arms and release the cables down in front of your torso with control 
- keep your wrists straight
- elbows should make a V shape with your hands at the top of the rep

Lying Double Cable Upright Row

Rep Range: 10-12R each side
Tempo: steady
Modification: standing single arm dumbbell overhead extension

Set Up: 
- use no cable attachment and position one side of the cable low
- stand in front of the cable, facing away 
- grip the knob of the cable with one hand, neutral grip
 - step 1-2 steps away 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your ribs and keep a neutral head/neck position 
- pull the cable and pin your arm in the overhead position, knob of the cable directly over your shoulder

Execution: 
- pin your elbow directly over your shoulder
- bend your arm and lower the cable behind your head
- lower until your arm is bent at ~90 degree angle or just below
- extend your arm and press the cable back up and into the overhead position 
- contract your tricep
- keep wrist straight, elbow pinned overhead

Single Arm Cable Overhead Extensions

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom and 2 second pause at the top of each rep
Modification: feet on the ground or incline diamond push ups

Set Up: 
- place a 25-45lb rubber plate on the ground 
- step each foot on top of the plate and get down in a prone position 
- walk your hands out until they are under your chest, inside of your shoulders in a diamond push up position 
- point your fingers towards each other
- drive the balls of your feet into the plate
- contract your quads, squeeze your glutes, and pull belly button to spine
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your arms
- keep your elbows squeezed close to your sides as you lower your chest to the ground
- pause here for 2 seconds holding tension in your triceps
- extend your arms and press your chest away from the ground 
- contract your chest and triceps at the top of the rep 
- hold for 2 seconds 
- keep your body traveling in a straight line, do not let your hips rise faster than your chest or chest faster than your hips
- keep a tight brace in your core

Feet Elevated Paused Diamond Push Ups

Compound Set

Time: 40 seconds, 30 seconds, 20 seconds, 10 seconds
Tempo: iso hold

*take small breaks in your time if needed

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground 
- pin a single plate between both palms
- bend your arms, squeeze your elbows in by your sides, and line up the plate with the center of your chest
- keep a tall torso, pull belly button to spine, and brace
- pin your shoulders back, traps down

Execution: 
- extend your arms and push the plate out and away from your chest
- contract your chest and hold here for the specified time
- do not release the plate from the extended position until your time is up 
- continue to squeeze the plate between your palms throughout the entire set to create tension in your chest

Seated Sven Press Iso Hold

10/26 Chest, Shoulders, Triceps

4/27 Full Body or Optional Rest Day

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

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

Kody Young

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!

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

Diana

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

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! 🔥

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

10/26 Chest, Shoulders, Triceps

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