Name: Playbook - Sam Sweeney - 10/4 Chest and Shoulders
Uploaded: 2024-03-04T17:09:26.819Z
Duration: 65 min
Description: 10/4 Chest and Shoulders

Flav

I never train chest so RIP ☠️🫶🏽

Sydney

Great workout to get back into the gym after 1.5weeks off!!

Erika

Boulder shoulder days are best! ⛰ 🦍⚔️🔥

Kody Young

Those pauses got me feeling spicy 🔥🔥🔥

Great workout! Just wish there were more explicit instructions for the modification option :)

Isabelle

Talk about BEST PUMP EVER!! My front delts were absolutely loving the control with those iso holds. I’d give it more than 5 stars if I could 🙌

Megan

I had to sub a different ab exercise because my chest is too dead

Sarah

Stephanie

Tara Drummond

Alexandra Casi

Ally

I loved it! Easily was able to modify things to train while pregnant 😊

Michaela

Dude this was an epic chest day! Thank you!!

Janelle

Holy shoulders and chest! Such a good one! This split is doing my body some good!

DeAnna

Lynn

Lakshmi Neelesh Nimmagadda

Nyakeh

Kenia

Maryse Lalumiere

Wow!!! That was 🔥🔥🔥🔥. Loved the push-ups at the end!!!

I didn’t think I could go any longer or my arms would fall off

Elizabeth

Ashlee

Was in a rush this morning that didn’t push the complete lol 😂

Julieann Cunningham

Kaitlin

Laura Arellano

April

Mia Arrowsmith

Jane

Lindsay

I never thought I’d die over push-ups before.

Victoria

Another amazing workout by the Sweendoggs🔥

Lacey

gloria

👍🏻🥰💪🏻no option at the end for me! Almost couldn’t get the last set of push-ups! Wow!!!❤️🔥🔥🔥

Donalee

Audi

hillary

First day back in over a week and surprisingly felt good!

Kristen

Kathryn

Kayla

Christi

Jennifer

Havent been sleeping wel in weeks so not able to give it my all like I want but still feeling great when i do the work

Rosa

ISO hold lateral raises are so bitter sweet 😂🔥

Kaylin

Today felt good! I had good rest last night , put my problems from yesterday behind me and went into todays workout with a  clear mindset 💪🏾🔥

Porchia

Jayne

Pecs were SMOKED by the end. Could barely even do the push-ups. Amazing burn, thank you!

Audry

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: 

1. Floor Press: 5S/10R [3 second pause at the bottom of each rep] 

Compound Set: 
2A. Seated Single Arm Overhead Press: 3S/6-8R each side [3 second pause at the bottom of each rep] 
2B. Banded Pronated Grip Y Raise: 3S/15R 

3. Single Arm Incline Bench Cable Press: 4S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Plate Raises to Cab Drivers: 3S/6-8R raise + 6-8R twists each side at the top [3 second hold at the top of each rep on your first 6-8 raises] 
4B. Chest Supported Single Arm Lateral Raise [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
5A. Machine Chest Fly: 4S/10R [3 second hold at the top of each rep] 
5B. Push Ups: 4S/6-8R [2 second pause at the bottom of each rep] 

Optional Core work: Walking Plank: 3-5S/30 seconds on, 30 seconds off

10/4 Training Day Overview

Rep Count: 10R
Tempo: 3 second pause at the bottom of each rep 
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
- pause for 3 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- 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: 6-8R each side
Tempo: 3 second pause at the bottom of each rep

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 the elbow (or just below)
- hold tension and pause at the bottom of the rep for 3 full seconds 
- drive your feet through the ground and exhale as you 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 Count: 15R 
Tempo: steady 
Modification: dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Banded Y Raise [pronated grip]

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single arm incline bench dumbbell chest press [neutral grip]

Set Up: 
- set a bench to 45-50 degree incline 
- position the bench in the middle of a cable machine [or simply use one side of the machine] 
- attach single arm attachments to each side of the cable and position them low 
- grip one handle with a neutral grip and sit on the incline bench 
- drive your feet into the ground and brace to keep yourself stable [with the unilateral movement you will feel the pull towards one side, make sure your core is in control] 
- extend the arm holding the cable over your chest, in line with your front delt [keep a neutral grip, palm facing in] 
*I keep my non working hand on my chest to feel the contraction each time 

Execution: 
- bend your elbow so it travels below your shoulder and at a 45 degree angle from your torso as you lower the cable until your arm is at a 90 degree angle [or slightly below]
- drive your feet through the ground and keep a neutral grip on the cable as you extend your arm and press the cable up and towards the center of your chest
- hold the contraction at the top of the rep for 3 full seconds
- complete all reps on one side before moving to the next

Incline Bench Single Arm Cable Press [neutral grip]

Rep Range: 12-16R total [6-8R raises with hold + 6-8R twists each side at top] 
Tempo: 3 second hold at the top of each rep on the first 6-8R

Set Up: 
- grip a plate on each side 
- stand with your feet hip width apart
- squeeze your glutes and brace 
- extend your arms [holding the plate] down in front of you
- keep your chest upright and facing forward

Execution: 
- keep your arms straight and raise the plate until it is in line with your front delts
- hold the contraction in your delts at the top of the rep for 3 full seconds
- lower the plate until your arms are extended down in front of you again 
- complete 6-8 raises with holds at the top of each rep 
- on your final rep hold the plate out so it is in line with your front delts and twist the plate to each side [like your hands are on a steering wheel]
- twist to each side=1 rep 
- complete 6-8 twists each side to finish the set

Plate Raises to Cab Drivers

Rep Range: 8-10R each side 
Tempo: steady, iso hold on non raising side
Modification: no chest support

Set Up: 
- position a bench to a 60-70 degree incline 
- grip a dumbbell in each hand
- straddle the bench and press your chest and hips into the back of the bench 
- extend your arms so they stay in line with your shoulders [in this position they will be slightly in front of your torso] 

Execution: 
- keep a neutral grip on the dumbbells and raise your arms out to your sides [keep the dumbbells positioned slightly out in front of you] 
- raise the dumbbells until they are in line with your shoulders, palms down at the top of the rep
- hold this position on one side 
- lower the other arm back down in front of you again
- continue to raise one arm out to your side while the other arm holds the lateral raise position 
- complete all reps on one side before switching sides and holding/raising with the opposite arms

Chest Supported Single Arm Lateral Raise [with iso hold]

Rep Count: 10R 
Tempo: 3 second hold at the top of each rep 
Modification: flat bench or incline bench dumbbell 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 the handles with a neutral grip on each side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbows
- drive your ribs down and brace

Execution: 
- pull the handles forward and towards the center to meet
- when your knuckles meet each other in the center, contract your pecs
- hold this contraction at the top of the rep fro 3 full seconds 
- release the weight with control until your arms are extended out to your sides again [in line with your shoulders, no need to go past your torso if it is uncomfortable]

Machine Chest Fly

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom of each rep 
Modification; drop to knees or choose incline push up position 

Set Up:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [travel at a ~45 degree angle from the torso]
- lower chest towards the ground
- pause for 2 full seconds with your chest 1-3” off the ground  [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify

Push Ups [weighted/modified]

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: drop to your knees 

*3-5 sets

Set Up:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace

Execution: 
- slowly pick each hand off the ground one at a time and lower onto your forearms 
- keep control at the bottom of the rep
- plant each hand on the ground, one at a time, and extend your arms as you press yourself back up and into the high plank position 
- hold the brace in your entire trunk 
- try to keep your hips from shifting or swaying too out of control throughout each rep

Optional Core Work: Walking Plank

10/4 Chest and Shoulders

Brooke

Lorena

Olga

4/18 Quads and Glutes

Madison Lathem

This was soooo damn goodddd💪🏾👊🏾

Kimmy

4/17 Chest and Triceps

Katie

Corrine

4/16 Back and Biceps

Little tired but powered through.  🔥 happy hump day!

Alli

Kiki

Megan Laudick

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

4/13 Full Body or Optional Rest Day

Courtney

Yanely

4/12 Shoulders, Biceps, Triceps

Rhonda

Denise Hofer

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!

10/4 Chest and Shoulders

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