Name: Playbook - Sam Sweeney - 11/16 Chest and Triceps
Uploaded: 2024-03-04T17:09:27.069Z
Duration: 65 min
Description: 11/16 Chest and Triceps

yangBAE

Sean

All that neutral grip has got me PUMPED 💪💪💪

Megan

Those cable tricep extension w/ iso holds 😮‍💨🔥

Sarah

That floor press with hold is a freaking BEAR! I was shaking and grunting but got through it, phew!

allison

Not my favorite chest day. I like how the core always pairs with the body part we are working!

Alexandra Casi

Can't believe I can rep 95lbs bench for 10. Proud of myself 😭

Kelsey

Lyndsey Rozzi

Megan Laudick

Janelle

Kimmy

Dedra

Rushed for time so didn’t get to finish and enjoy it all! But it looked like a solid finish 💪🏻✊🏻

Kaitlin

Tamarra

Jane

Humberto

Julieann Cunningham

Shelby

Jennifer

Fav chest/tricep workout since the new split!

Laura Arellano

It was 17 degrees in my garage this morning and this workout definitely kept me warm lol

Lacey

Audi

Lizz

Kaylin

Loved this one!  🔥. This whole split is awesome!

Audry

Porchia

Lakshmi Neelesh Nimmagadda

“Have your chest tap the floor” 😂 hilarious after my chest was TOAST 🔥

Corrine

Nyakeh

Happy Wednesday!

*Focus of this split: strength building and mobility. 

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 Triceps: 

Compound Set: 
1A. Bench Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Scap Push Ups: 4S/6-10R [2 second eccentric, 2 second pause at the top] 

2. Dumbbell Floor Press: 5S/12-16R total [6-8R w/ 2 second pause at the bottom and top of each rep + 6-8R steady reps] 

Compound Set: 
3A. Single Arm Pronated Grip Cable Chest Fly: 3S/8-10R each side [3 second eccentric] 
3B. Double Cable Tricep Extensions w/ Iso Hold: 3S/60 seconds [switch arms every 10 seconds] 

Compound Set: 
4A. High Incline Neutral Grip Alternating Chest Press: 3S/12-15R each side 
4B. EZ Bar Close Grip Skull Crushers to Press [floor]: 3S/16-20R total [8-10R skull crushers + 8-10R press] 

Optional Core Work: Inchworm: 3-5S/30 seconds [30 second rest between sets]

11/16 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: dumbbell flat bench 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. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- 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 your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your 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]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps.

Bench Press

Rep Range: 6-10R 
Tempo: 2 second eccentric, 2 second pause at the bottom, 2 second pause at the top
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

Set Up: 
- get down on the ground in a push up position, hands positioned just outside of your chest [grip the ground with your fingers]
- squeeze your glutes and keep your body in a straight line 
- push your mid back through your scap [exaggerate a rounded upper back] to begin- this will put your in a “hollow” position 
- keep your arms straight [a very slight bend is ok so you do not hyperextend in your arms] 

Execution: 
- DO NOT BEND YOUR ARMS
- use a 2 second eccentric to retract your scapula by squeezing them together [they should move towards your spine] 
- simply by retracting your scapula, and pulling them together, you should feel your body lower [only INCHES- arms and legs straight]
- squeeze your scap together at the bottom and contract your mid back- hold for 2 seconds 
- use a 2 second concentric to protract your scapula- push them away from your spine- 
*its helpful to think about pushing your mid back through your scapula as you protract- we want an accentuated movement 
- contract and hold for 2 seconds at the top of the rep 

*this is a SMALL movement- the more you practice, the more your scap will move freely and appropriately-

Scap Push Ups

Compound Set

Rep Range: 12-16R total 
[6-8R w/ pause at bottom and top of rep + 6-8R no pause]
Tempo: 2 second pause at bottom and top of each rep on first 6-8R, steady tempo on final 6-8R 
Modification: flat bench dumbbell chest press

Set Up: 
- grip a dumbbell in each hand 
- sit on the ground 
- bend your legs and plant your feet on the ground 
- lie your torso back until your back is on the ground
- squeeze your glutes, and create stiffness in your trunk by bracing your abs
- lift your dumbbells up and over your chest, arms extended towards the ceiling 
- keep a pronated grip at the top of the rep

Execution: 
- bend your elbows and lower your dumbbells, elbows should travel at about 45 degrees from your torso 
- rotate the grip on your dumbbells to neutral at the bottom of the rep 
- tap your triceps on the ground [2 second pause at bottom on first 6-8R] before extending both arms and pressing the dumbbells back up and over your chest
- again, rotate your grip back to pronated at the top of the rep 
- contract your chest
- [pause for 2 seconds at the top of the rep on your first 6-8R, steady tempo on final reps]

Dumbbell Floor Press [neutral to pronated]

Rep Range: 8-10R each side 
Tempo: 3 second eccentric
Modification: pronated grip flat bench dumbbell chest fly 

Set Up: 
- position one side of the cable high, above shoulder height 
- use no attachment 
- stand next to the cable, facing 90 degrees from the cable 
- grip the knob of the cable with a pronated grip 
- step away from the cable 1-2 steps and forward 1-2 steps
- lock a slight bend in your elbow and begin with your arm extended towards the cable 
- bend your torso forward slightly
- keep a neutral head/neck/spine 

Execution: 
- pull the cable forward and towards the ground in line with the center of your chest
- when your hand is under your chest, contract your pec
- use a 3 second eccentric to release the cable with control 
- release the cable until your hand is in line with or slightly behind your torso
- complete all reps on one side before moving to the next

Single Arm Pronated Grip Cable Chest Fly [bent forward]

Time: 60 seconds total [switch hold/reps arm every 10 seconds]
Tempo: iso hold on non repping arm, steady tempo on reps 
Modification: chest supported dumbbell tricep kickbacks

Set Up: 
- position each side of the cable machine high, above shoulder height 
- criss cross the cables as you grip each knob with the opposite hand
- step to the center of the cable, slightly in front of the cable rig
- pull the cables and pin your elbows by your sides, arms bent at 90 degrees to begin
- squeeze your glutes, tuck your ribs and brace

Execution: 
- extend your arms down and slightly out to your sides [~45 degrees from your torso
- contract your triceps 
- hold this contraction on one side with arm extended
- release the cable as you bend your arm back towards the center, start position 
- continue reps on one sides while holding on the other side 
- switch repping/holding arm every 10 seconds for 60 full seconds

Double Cable Tricep Extensions w/ Iso Hold

Rep Range: 12-15R total 
Tempo: steady 

Set Up: 
- set your bench to a high incline ~75 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground 
- extend your arms and lift the dumbbells up and over your chest [in line with your front delts]
- palms should face each other with arms extended

Execution: 
- keep one arm extended over your chest as you bend the other arm and lower your dumbbell
- as you lower the dumbbell keep your elbow close to your side, and below your torso
- lower the dumbbell to a 90 degree bend in your arm, or below 
- extend your arm and press the dumbbell back up and over your chest to meet the other arm 
- contract your pecs
- alternate arms each rep as you lower and press over your chest
- keep elbows close to your sides as you lower the dumbbell

High Incline Alternating Neutral Grip Chest Press

Rep Range: 16-20R total [8-10R skull crushers +8-10R press]
Tempo: steady 
Modification: dumbbell skull crushers to dumbbell hex press 

Set Up: 
- sit on the ground
- grip an ez bar with a close grip, inside shoulder width, pronated grip [hands almost touching if you can] 
- lie back in a supine position, chest up 
- bend your legs and plant your feet on the ground 
- lock in a stiff trunk, brace 
- extend your arms and position the ez bar over your chest

Execution: 
- keep your elbows pinned over your front delts as you bend your arms and lower the ez bar back towards your face 
- lower the bar until your arms are bent at 90 degrees, elbows fixed over your shoulders
- extend your arms again as you press the bar back up and over your chest, arms straight 
- contract your triceps 
- complete 8-10R of skull crushers
- keep a close grip on the bar and move to the close grip press
- with the bar positioned over your chest, bend your elbows and lower the bar to your chest 
- allow your elbows to angle away from your torso slightly as you lower the bar
- lower the bar as far as you are able, tap center of your chest if possible
- extend your arms and press the bar back up and over your chest
- contract your triceps 
- complete 8-10R close grip press

EZ Bar Close Grip Skull Crushers to Press [floor]

Time: 30 seconds 
Tempo: steady 
Modification: take the push up out, focus on the walk out with hands and walk in with feet 

*3-5 sets
*30 second rest between sets

Set Up: 
- start standing with your feet together 
- squeeze your glutes and keep your trunk stiff

Execution:
- keep your legs as straight as possible and bend your torso forward as you reach your hands to the ground 
- plant your hands on the ground [again, legs as straight as possible, a slight bend is ok] 
- walk your hands out until they are under your shoulders
- maintain a neutral spine position, glutes squeezed, ribs tucked
- bend your elbows, keep them tucked by your sides [~45 degrees from your torso] 
- lower your chest to tap the ground [neck/head stays neutral] 
- extend your arms and press yourself back up into the high plank position 
- keep your hands on the ground and lift your hips towards the ceiling as you walk your feet in towards your hands
- walk your feet in as far as you are able with straight legs [feel a full stretch through your hamstrings]
- continue reps by keeping your hands on the ground and immediately walk back out

Optional Core Work: Inchworm

11/16 Chest and Triceps

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

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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!

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

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 💪❤️‍🔥

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 ❤️

11/16 Chest and Triceps

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