Name: Playbook - Sam Sweeney - 11/21 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.507Z
Duration: 70 min
Description: 11/21 Chest, Delts, Triceps

Anne

Kody Young

Front dents and triceps feeling PUMPED!! Just what I needed today 💪❤️‍🔥

Megan

Olivia

Katie

Heather

First lift since being sick and holy cow my triceps are crying 😂

Tiffany

Audry

Madison

Great workout today. Got it done with dumbbells and band 💪🏽

Dedra

Renata

Yanely

Sarah

Suuuuper balanced between the three muscle groups. Everything is on fire 🔥

Morgan

Becky

Another great workout while on vacay  😍. Thank you

Lorena

Lakshmi Neelesh Nimmagadda

Alicia Heier

Deja

Lacey

Michelle

Janelle

Mia Arrowsmith

Regina

Nyakeh

Porchia

Paula

Can’t lift my arms over my head, but that’s good. 🫠

Reyd

Kristie

Chelsey

Tasha

The movement combinations and the pump 🤌🏼🤌🏼🤌🏼👏🏻

Megan Laudick

Mike

Last one my arms said see you later brother

Steven

Happy Tuesday!

Week 2 of 6 week split

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 Neutral Grip Flat Bench Chest Press: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate]

3a. Double Cable Front Raise: 3S/8-10R 
3b. Seated Chest Supported Lateral Raise: 3S/5R drop 10R [15R total- drop the weight by 20-40% on drop set]

4. Machine Alternating Chest Fly: 4S/16-20R total 

5a. Cable Rope Extensions: 3S/5R drop 5R drop 5R [15R total- drop the weight by 20-40% each drop set]
5b. Seated Single Arm Overhead Tricep Extension: 3S/10-12R each side

11/21 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: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increases if appropriate 
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- lie in a supine position on the flat bench
- pin your mid back to the bench, bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- use your other hand to help lift the dumbbell over your chest, palm facing in
- keep your wrist pinned straight, knuckles facing the ceiling

Execution: 
- bend your arm, keep your elbow traveling ~45 degrees from your torso
- lower the dumbbell to just outside of your chest on one side
- extend your arm and press the dumbbell back up and over your chest again 
- contract your chest

Single Arm Neutral Grip Flat Bench Chest Press

Rep Range: 8-10R 
Tempo: steady
Modification: dumbbell front raise

Set Up: 
- attach single arm handles to each side of the double cable and position them low
- grip each handle with a pronated grip and step to the center of the cable
- take 1-2 steps forward, get into a hip width stance, toes forward
- squeeze your glutes, pull bely button to spine, and set your brace
- extend your arms down by your sides and slightly behind your torso 
- keep your arms/wrists pinned straight 

Execution: 
- with straight arms pull the cables straight forward 
- raise your arms until the handles are in line with your front delts
- contract your front delts
- lower your arms back down by your sides and slightly behind your torso with control 
- keep your traps down

Double Cable Front Raise

Rep Count: 5R drop 10R 
*15R total
*drop the weight by 20-40% 
Tempo: steady

Set Up: 
- set your bench to a 70-80 degree incline
- grip a dumbbell in each hand, neutral grip
- face the back pad of the bench
- straddle the seat of the bench and sit with your chest pressed against the back pad of the bench
- tuck your feet slightly behind you, drive the balls of your feet into the ground
- pull belly button to spine and set your brace
- extend your arms down on either side of the bench, dumbbells directly under your shoulders
- your arms should hang down slightly in front of your torso 
- tuck your chin and drive your forehead into the back pad of the bench

Execution: 
- keep your arms pinned straight 
- raise the dumbbells out to your sides, slightly in front of your front delts until they are in line with your lateral delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep your traps down and arms/wrists straight

Seated Chest Supported Lateral Raise

Compound Set

Rep Range: 16-20R total
Tempo: steady
Modification: dumbbell alternating chest fly

Set Up:
- sit on the chest fly machine, set the seat so the handles are in line with your chest
- press your back into the back pad of the seat, plant your feet on the ground
- extend your arms out to grip the handles with a neutral grip 
- pull belly button to spine and set your brace
- keep a slight bend in your elbows

Execution: 
- pull the handles forward and hold the handles in the center
- hold tension in your chest
- release one handle on one side and extend your arm out to your side
- pull the handle forward to meet your other hand in the center again
- contract your pec
- alternate each arm, each side
- keep your wrist straight

Machine Alternating Chest Fly

Rep Count: 5R drop 5R drop 5R
*15R total
*drop the weight by 20-40% each drop set
Tempo: steady 
Modification: banded triceps extensions

Set Up: 
- attach a rope to one side of the cable and position it high
- step in front of the cable, facing the rope
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the ends of the rope with a neutral grip
- pull the rope and pin your elbows by your sides
- lean your torso forward just slightly 

Execution: 
- extend your arms and pull the rope down towards the ground
- pull the rope apart on either side of your torso at the bottom of the rep 
- contract your triceps
- bend your arms and release the rope with control until your arms are bent at 90 degrees again

Cable Rope Extensions

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

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on a bench with back support
- plant your feet on the ground
- pull belly button to spine and set your brace
- lift the dumbbell and extend your arm overhead
- pin your elbow directly over your delt

Execution: 
- keep your elbow pinned in place and bend your arm behind your head
- lower the dumbbell to a ~90 degree bend in your arm
- extend your arm and press the dumbbell overhead again 
- contract your tricep

Seated Single Arm Overhead Tricep Extension

11/21 Chest, Delts, Triceps

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

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

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

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

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 ❤️

11/21 Chest, Delts, Triceps

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