Name: Playbook - Sam Sweeney - 11/2 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.444Z
Duration: 75 min
Description: 11/2 Chest, Shoulders, Triceps

Favorite workout of the week 💗💗💗 The pump is REAL 💪

Megan

My bench just keeps getting better and better!!!

Mallory

Was hoping for cable work! Liked the holds and pausing! Arnold press is a fave 💪🏼

Callie

This split is short and sweet 🔥 must be from the previous 12 week split but everything feels so good 🔥

Simple but tense at the same time. Especially the dumbbell bench.

Dominique

April

Audry

Steven

Such a good workout! Felt like I was dragging but my bench felt strong!

DeAnna

Great upper body workout. Loved the band at the end minus it hitting me in the face one of the sets. 😂

Dedra

Shoulders are on fire 🔥 that banded overhead press set and paused dips had me shaking 🫨

Deja

Amie

Mia Arrowsmith

hillary

Regina

My arms were shaking at the end of this, love it!!!

Kristen

Porchia

Kayla

Paula

Keep these upper body days coming 🔥 love the time under tension

Kristie

Chelsey

Megan Laudick

Loved this split, but stoked for chest+ days to come 🤘

Rachel

Caleb

Rachael Milbrook

Happy Thursday!

Week 4 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]

4a. Feet Elevated Bench Dips: 3S/10R [w/ 10 second pause at the top of your first rep, each set]
4b. Single Arm Floor Skull Crushers: 3S/10-12R each side

5. Constant Tension Incline Bench Dumbbell Front Raise: 4S/25R

6a. Incline Bench Plate Low Fly Iso Hold: 4S/30 seconds 
6b. Banded Dumbbell Incline Chest Press: 4S/10R

11/2 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: 10R 
Tempo: 10 second hold at the top of your first rep of each set, steady tempo on following reps
Modification: feet on the ground, legs bent

Set Up: 
- position two benches across from one another
- sit on one of the benches, facing the other
- plant each hand on the edge of the bench, just outside of your hips
- extend your legs out in front of you and elevate your feet on the bench in front of you
- point your toes, pull belly button to spine, and brace
- drive your palms into the bench and lift your glutes off of the bench 
- keep your back close to the bench 
- pin your traps down, shoulders back 

Execution: 
- bend your arms and lower your hips towards the ground below you
- keep your back close to the bench and bend your arms to ~90 degree bend, elbows should point straight back 
*hold this position for 10 seconds on your first rep
- extend your arms and press yourself away from the ground 
- contract your triceps

Feet Elevated Bench Dips [w/ pause at bottom of first rep]

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- lie on the ground in a supine position 
- extend your legs straight out
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- extend your arm and lift the kettlebell over your chest, directly in line with your front delt
- pin your elbow over your front delt 
- tuck your chin 

Execution: 
- keep your elbow in place and bend your arm 
- lower the kettlebell to the side of your head until your arm is bent at least 90 degrees
- extend your arm and lift the kettlebell back up and over your front delt
- contract your tricep
- keep your elbow pinned in place
- keep your wrist straight

Single Arm Floor Skull Crusher

Compound Set

Rep Range: 25R
Tempo: steady

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, plant your feet on the ground 
- press your mid back into the back of the bench 
- extend your arms down by your sides so they hand slightly behind your torso 
- pull belly button to spine, and brace
- tuck your chin 

Execution: 
- keep your arms straight and lift the dumbbells straight forward until they are in line with your front delts
- contract your front delts
- lower your arms back down by your sides
- keep tension in your delts, do not lower your dumbbells all the way down by your sides until you have completed the allotted reps 
- keep your traps down, shoulders back 
- keep arms straight
-

Constant Tension Incline Bench Front Raise [partial reps]

Time: 10-30 seconds
Tempo: hold
Modification: chest fly iso hold 

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a plate in each hand, neutral grip
- sit on the bench, press your mid back into the bench
- extend your arms downy by your sides, slightly behind your torso
- squeeze glutes, pull belly button to spine, and brace 
- tuck your chin 

Execution:
- keep your arms straight and raise the plates forward to meet directly in line with the center of your chest in front of you
- contract your chest, hold this position with your palms up, pinkies together 
- a slight bend in your elbows is ok 
- keep traps down

Incline Bench Plate Low Fly

Rep Count: 10R
Tempo: steady 
Modification: no band

Set Up: 
- set your bench to ~60-70 degree incline
- loop one end of a large loop band around one palm, wrap the band around your mid back, and loop the band around your other palm
- grip a dumbbell in each hand, pronated grip 
- squeeze and pin the band between your palm and the dumbbell
- sit on the bench, plant your feet on the ground 
- press your mid back into the back pad of the bench, pin the band between your back and the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and lift the dumbbells to position them over your chest

Execution: 
- tuck your pinkies forward and bend your arms 
- keep your elbows traveling ~45 degrees from your torso and lower the dumbbells to either side of your chest
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells up and over your chest again with control 
- contract your pecs
- keep your knuckles facing the ceiling, wrists straight

Banded Dumbbell Incline Chest Press

11/2 Chest, Shoulders, 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

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 ❤️

11/2 Chest, Shoulders, Triceps

Community

More workouts from Sam Sweeney