Name: Playbook - Sam Sweeney - 11/14 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.484Z
Duration: 70 min
Description: 11/14 Chest, Delts, Triceps

Helena Bondo

Upper body push day continues to be my favorite day, even with the new split this week! Nothing beats this pump 💪❤️‍🔥😍

Megan

Arms were shaking at the end!🫨 💪 💥

Kody Young

First day done for this split and I'm already loving it ☺️ Will always be surprised by how much stronger I feel each split.

Melissa

Can’t feel my arms after the Tricep sets ☠️

Katie

Meghan

Melanie

Great workout definitely felt the burn 🔥

Dominique

Jennifer Glenn

Never had a tri burn like that before 💪 🔥

Audry

Safia

My triceps are on 🔥at the end of that workout. Great upper body workout. 💪🏽

Dedra

Sarah

Becky

As long as I don’t need to use my triceps for anything today…
😂😂😂💪💪💪

Lisa

Kristen

Loved that I could adapt this to while I’m on a vacation!

Alexis

Yanely

Kristie

Caleb

Alicia Heier

Mia Arrowsmith

Challenging, but I had a lot of fun with this one!

Amber

Deja

Soriah

Loved the challenge and movement variations! Feeling so strong

Kayleigh B

Happy to have floor press again!  Was I the only who noticed the new shoes!?!☺️

Jennifer

Triceps and chest are on fire! Thank you 🥰🔥

Janelle

You know you had an awesome workout when it's difficult to use the keyboard. Swole 💪🏽

April

Delma

Marquis

This was awesome! Quick question. Is there any way you could start showing us how you get into the movement? For things like the floor press we only see you lifting it, but it would be so helpful to see how begin the whole movement. Even if you had to have someone hand it to you. It’s just nice to know how it’s done!

Cherry

💕Love Love Love💕 thank you 🙏🏼

Lorena

Loving the first two days of this new split ❤️🔥💪

Molly DiSabato

Taylor

Carly

Erin

Regina

Victoria

So sore from yesterday, trying to get up from the floor exercises was a workout of its own!

Kelli Coffey

Loving this split already! 🔥. The drop sets

Rachel

Nyakeh

Porchia

Olivia

Wish I would have started a little lighter on some of the exercises-it escalated quickly 😅

Natalie Helser

Stephanie

Happy Tuesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development. 

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, Delts, 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. Barbell Floor Press: 4S/6-8R

2. Single Arm Floor Press: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate]

3a. Cable Straight Bar High Pull: 3S/10R drop 10R [20R total- drop the weight by 20-40% on your drop set]
3b. Seated See Saw Press: 3S/12-15R [R each side= 1 full rep] 

4. Kneeling Landmine Sven Press: 4S/10-12R 

5a. Cable Straight Bar Cable Push Downs: 3S/10R drop 10R drop 10R [30R total- drop the weight by 20-40% each drop set] 
5b. EZ Bar Skull Crushers: 3S/10-12R

11/14 Training Day Overview

Rep Range: 6-8R
Tempo: power, steady
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and lift the bar 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 and point your toes or bend your knees and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- depress your scapula and create a tight posterior chain, think about breaking the bar in half 
- life the barbell from the rack and position it over your chest
- keep your knuckles facing the ceiling 

Execution: 
- bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards the center of your chest
- tap your triceps to the ground at the bottom of the rep 
- extend your arms and press the barbell back up and over your chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Count: 8R, 6R, 4R, 4R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip
- lie on the ground in a supine position 
- extend your legs straight out and point your toes or choose to bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and position the dumbbell over your chest
- keep your knuckles facing the ceiling

Execution: 
- tuck your pinky forward just slightly
- bend your elbow so it travels below your shoulder and ~45 degrees from your torso
- lower the dumbbell and tap your tricep to the ground
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest at the top of the rep 
- keep knuckles facing up and wrists straight

Single Arm Dumbbell Floor Press

Rep Count: 10R drop 10R
*20R total
**drop the weight by 20-40% 
Tempo: steady 
Modification: dumbbell high pull

Set Up: 
- attach a straight bar to one side of the cabe and position it low
- step in front of the cable, facing the straight bar
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the straight bar with a pronated grip, just inside of shoulder width 
- stand directly in front of the cable 

Execution: 
- keep your shoulders back, traps down and pull the straight bar straight up along the line of your torso
- drive your elbows high and wide at the top of the rep 
- the bar should be in line with your chest, elbows above your shoulders
- contract your lateral delts
- extend your arms and lower the bar down in front of your torso again 
- keep your wrists straight

Cable Straight Bar High Pull

Rep Range: 12-15R 
*1R each side= 1 full rep 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support
- plant your feet on the ground, press your back into the seat
- pull your belly button to spine and set your brace
- extend your arms and lift the dumbbells up and into the overhead position 
- dumbbells should be directly over your delts at the top of the rep, palms facing in 
- keep a tall torso 

Execution: 
- bend one arm, allow your elbow to travel forward in line with your front delt
- lower the dumbbell to tap your front delt
- as you are extending your arm and pressing the dumbbell overhead again, begin to lower the dumbbell on the other side
- alternate each rep but keep your movement fluid like a “seesaw”
- keep knuckles facing the ceiling, wrists straight

Seated SeeSaw Press

Compound Set

Rep Range: 10-12R 
Tempo; steady 
Modification: seated incline Sven press

*use a landmine attachment or position the barbell in the corner of a rack or room  [see video]

Set Up: 
- position one end of the barbell in the landmine attachment or corner
- load the free end of the bar with appropriate weight 
- step in front of the loaded end of the bar, get down in a tall kneeling position facing the end of the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips pinned in, tall torso
- pin the end of the barbell between both palms and lift the bar to your chest
- squeeze the end of your bar between both palms, hold tension in your chest
- pin your elbows by your sides to start

Execution: 
- extend your arms straight forward and press the end of the bar away from your chest
- contract your chest
- bend your arms, keep your elbows tucked close to your sides
- lower the bar to your chest again with control 
- keep a tight grip on the end of the barbell 
- keep your chest upright

Kneeling Landmine Sven Press

Rep Count: 10R drop 10R drop 10R 
*30R total 
**drop the weight by 20-40% each drop set
Tempo: steady 
Modification: banded tricep pushdowns

Set Up: 
- attach a straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, shoulder width apart
- pull the bar and pin your elbows by your sides, slightly behind your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward just slightly 
- keep your wrists straight

Execution: 
- extend your arms and push the bar straight down towards the ground 
- contract your triceps
- bend your elbows, keep them tucked and traveling behind your torso
- release the bar to a 90 degree bend in your arms again 
- keep your traps down

Cable Straight Bar Push Downs

Rep Range: 10-12R
Tempo: steady
Modification: dumbbell skull crushers [pronated grip]

Set Up: 
- load the EZ bar with appropriate weight, or use just the bar
- grip the bar with a pronated grip, shoulder width apart
- lie on a flat bench in a supine position 
- plant your feet on the ground 
- extend your arms and position the bar over your chest
- pin your elbows in line with your front delts
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your elbows pinned over your front delts
- bend your arms and lower the bar towards your forehead 
- lower the bar to at least a 90 degree bend in your arms
- extend your arms and press the bar away from your forehead 
- contract your triceps 
- keep your wrists straight, elbows in line with your delts

EZ Bar Skull Crushers

11/14 Chest, Delts, 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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

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 ❤️

11/14 Chest, Delts, Triceps

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