Name: Playbook - Sam Sweeney - 11/23 Chest and Triceps
Uploaded: 2024-03-04T17:09:27.093Z
Duration: 65 min
Description: 11/23 Chest and Triceps

Correction*havin mood swings auto typo hahaha 🤣

yangBAE

I was havin a mood swings now m 😊 👍🏼 to go✌🏻

You know it’s a beat workout when those dips have your arms shaking at the end 😅

Megan

My triceps just didn’t get what I hoped for. Added another movement.

Diana

Katie

Dominique

Holyyy helll those potatoes went to good use today🤪

Rachael Milbrook

Kimmy

Loving the machine shake up when you go that gym!! Looks like an incredible space 🤩

Audry

Really good workout! My bench felt strong!

DeAnna

Awesome! And I hit a new PB on bench press 125! Can’t wait till I can put 45s on each side!!

Lizz

Gabriella

Had short time with reduced sets but quite effective 🦾

Lakshmi Neelesh Nimmagadda

The best part is seeing the weight increase on exercises we haven’t seen in a while. Was able to do an extra 10lbs for flys! 😄

Laura Arellano

Megan Laudick

Porchia

Janelle

Lacey

Nicole Olsen

I love the new and fun challenges every single week!

Brittany

hillary

Took awhile to get going but I did!  Almost back to 135 on bench so that’s a win! Happy pre turkey day everyone!

Kathryn Whitten

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. [Optional Tops of Feet Down] Scap Push Ups: 4S/4-8R
1B. Bench Press: 4S/4-6R, 4-6R, 4–6R, 8-10R 

2. Single Arm Unsupported Chest Press [neutral grip]: 4S/30 seconds each side 

Compound Set: 
3A. Incline Chest Press Machine: 3S/8-10R 
3B. Seated Dumbbell Overhead Extension: 3S/10-12R 

4. Dips: 4S/6-8R [3 second eccentric]

Compound Set: 
5A. Low Incline Dumbbell Fly: 3S/12-15R
5B. Single Arm Tricep Extension [neutral grip]: 3S/8-10R each side

11/22 Training Day Overview

Rep Range: 4-8R 
Tempo: steady
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

*please plant toes down in a plank position if that is more stable and comfortable for you. Tops of feet down is a progression. 

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]
- plant the tops of your feet on the ground [ankles in plantarflexion] 
- 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 you 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
- think about screwing your hands into the ground by externally rotating your shoulders
- 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- 
- 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

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

[Optional Tops of Feet Down] Scap Push Ups

Rep Range: 4-6R, 4-6R, 4-6R, 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

Compound Set

Time: 30 seconds each side
Tempo: steady 
Modification: flat bench single arm chest press, neutral grip

Set Up: 
- grip a dumbbell in each hand [pronated grip] and sit on the ground in front of a flat bench [like you would if you were setting up for a hip thrust] 
- drive your mid back into the side of the bench 
- place your dumbbell on the tops of your knees or at your chest
- push your back into the bench and lift your hips off the ground and into full extension [legs bent and ankles positioned under your knees]
- contract your glutes and keep your chest, hips, knees in a straight line
- press the dumbbell over your chest, arm fully extended and dumbbell in line with your front delt- neutral grip 

Execution: 
- bend your arm and lower the dumbbell just outside of your chest
- as you lower the weight, bend your elbows at ~45 degrees from your torso
- lower until you reach a 90 degree bend in your arm, or just below [depending on your strength and mobility] 
- squeeze your glutes and drive your feet through the ground as you extend your arm and press the dumbbell back up and over your chest again
- contract your chest
- complete 30 seconds on one side before moving to the next
- keep your hips in full extension and hold the brace to keep your torso from shifting throughout
- keep tension in the glutes

Single Arm Unsupported Chest Press [neutral grip]

Rep Range: 8-10R 
Tempo: 
Modification: incline bench dumbbell chest press

Set Up:
- sit on the incline machine
- depress your scapula and pin your mid back to the bench
- plant your feet on the ground 
- grip the handles of the machine with a pronated grip, equal distance apart on each side 
- start with your arms bent at ~90 degrees
- tuck your ribs and brace your core
- keep your knuckles facing forward, wrists straight 

Execution:
- extend both arms and press the weight 
- contract you pecs at the top of the rep 
- bend your arms and lower the weight again
- elbows should travel below your shoulders
- keep full body tension throughout

Incline Chest Press Machine

Rep Range: 10-12R 
Tempo: 

Set Up: 
- sit on a bench with or without back support 
- grip a dumbbell with both hands by making a triangle with your hands and pinning the dumbbell between. 
- extend the dumbbell overhead 
- think about “staying tall” and keeping your ribs down with your arms in the overhead position. 

Execution: 
- pin the elbows in place, keep them in line with the shoulders
- with your palms facing up, bend your elbows and slowly lower the dumbbell back behind your head 
- lower as far as you are able to while keeping control of the weight
- when you feel a full stretch in your triceps, extend the arms up and contract the triceps at the top of the rep. [hands/elbows/shoulders in line] 
- keep a strong brace to keep your back from wanting to hyperextend in this position.

Seated Dumbbell Overhead Extensions

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: banded/assisted machine dips, or narrow grip push ups

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip
- press yourself up and extend your arms. 
- legs straight below you or bent and crossed behind you 
- contract your glutes, tuck your ribs to help hold the brace and create full body tension

Execution:
- bend your arms, dip your chest forward slightly, and lower until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms
- contract your chest
- do not lock out or hyperextend your arms at the top of the rep 
- keep shoulders down and back

Dips

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- set an incline bench to a 20-30 degree incline
- grip a dumbbell in each hand
- sit on the incline bench
- rest each dumbbell on your legs
- rock your torso back as you lift the dumbbells and position them over your chest In a neutral grip  [palms facing one another] 
- plant your feet on the ground. 
- keep a neutral grip on the dumbbells, palms facing in
- lock in a slight bend in your elbows

Execution: 
- lower the dumbbells out to your sides
- lower the dumbbells until they are in line with your chest, full stretch across your chest [palms facing up at the bottom of the rep] 
- lift the dumbbells in a fly motion until they are in line with your the center of your chest 
- contract your high/mid chest at the top of the rep

Low Incline Bench Chest Fly

Rep Range: 8-10R each side
Tempo: steady 
Modification: single arm tricep kickback

Set Up:
- attach a single rope attachment or simply use the knob if the cable on one side 
- position the cable high, just above your shoulder
- stand facing the cable
- step to one side to line up one arm with the cable 
- bend your elbow and grip the attachment or knob with a neutral grip 
- pin your elbow to your side
- brace to keep a stable base 

Execution:
- extend your arm as you pull the cable down 
- when your arm is fully extended down by your side, contract your tricep 
- release the weight with control as you bend your arm again until it is in the 90 degree position
- complete all reps on one side before moving to the next

Single Arm Tricep Extension [neutral grip]

11/23 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!

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

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

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 ❤️

11/23 Chest and Triceps

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