Name: Playbook - Sam Sweeney - 11/9 Chest, Shoulders, Triceps [OPTIONAL DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.468Z
Duration: 60 min
Description: 11/9 Chest, Shoulders, Triceps [OPTIONAL DELOAD WEEK]

Amazing!!!!!  The small movements make all the difference.

Amanda burke

Beautiful basics with just that right level of burn ❤️‍🔥

Megan

The mind to muscle connection was off the chain on that one! 💪 💥

Kody Young

Loved this my bench has for sure gotten stronger!

DeAnna

Dominique

Michelle

Amanda

Yanely

First workout from your app and I loved it!!

Brenda

😮‍💨 my chest will be sore for sure

Corrine

A lot of anti-rotational core stuff snuck in there... just salt on the full body wounds😆

Ashley

Lakshmi Neelesh Nimmagadda

Great workout. Definitely felt the burn with the Sven press at the end. 🔥

Dedra

Great pump 🔥 triceps and chest feeling it

Deja

Janelle

Workout hit everything! 🔥👊🏽💪🏽

April

Lorena

Tonya

Regina

Porchia

Loving the structure of your workouts and the way I can add my weight and reps into the app. Soooo much better than my old notes app workouts or paper and pen workouts 😇👌

Aubrey

Kristie

Paula

Chelsey

Megan Laudick

Had to superset to finish in a reasonable time but still 🔥

Becky

Delma

Steven

Maria Zenz

Rachael Milbrook

Happy Thursday! 

IMPORTANT: This is an optional deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


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. Barbell Bench Press: 4S/5R 

2. Seated Arnold Press: 4S/6-8R

3. Cable Rope Extensions: 4S/12-15R

4. Single Arm Machine Chest Fly: 3S/15-20R each side

5. Half Kneel Neutral Grip Overhead Press: 3S/8-10R each side

6. Single Arm Tricep Kickback: 3S/12-15R each side 

7. Incline Bench Sven Press: 2S/1 minute

11/9 Training Day Overview

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

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

Seated Arnold Press

Rep Range: 12-15R
Tempo: steady 
Modification: banded tricep extensions

Set Up: 
- attach a cable rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- grip the rope with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- pull the rope and pin your elbows by your sides, arms bent at 90 degrees
- lean your torso forward just slightly 
- tuck your chin
- pin your shoulders back and traps down 

Execution: 
- extend your arms and push the rope straight down towards the ground
- pull the rope apart on either side of your legs
- contract your triceps
- with elbows pinned, release the cable and bend your arms to 90 degrees again 
- keep a tight grip on the rope

Cable Rope Extensions

Rep Range: 15-20R each side
Tempo; steady 
Modification: single arm dumbbell chest fly

Set Up: 
- sit on the seat of the machine chest fly
- press your back into the back of the bench, plant your feet on the ground 
- extend one arm out to your side and grip one handle with a neutral grip
*your hand should be in line with your chest out to your side at the start position 
- pin a slight bend in your arm 
- tuck your chin
- pull belly button to spine, drive your ribs down, and set your brace

Execution: 
- keep the slight bend in your arm and push the handle forward until it is in line with the center of your chest
- contract your chest
- release the handle and extend your arm out to your side again with control 
- keep your chest square
- keep your wrist straight

Single Arm Machine Chest Fly

Rep Range: 8-10R each side
Tempo: steady 
Modification: seated neutral grip overhead press

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- get down into a half kneel position, knee down on the same side as the dumbbell 
- drive your hips in, squeeze your glutes, and pull belly button to spine
- keep a tall torso
- lift the dumbbell into the overhead position, dumbbell directly over your shoulder

Execution: 
- bend your arm so your elbow is pointing forward as you lower the dumbbell 
- lower the dumbbell to your shoulder, the front racked position 
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your shoulder
- keep your wrist straight 
- keep your traps down

Half Kneel Neutral Grip Overhead Press

Rep Count: 12-15R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip
- take a staggered stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees slightly, and bend your torso forward until your chest facing the ground
- keep a neutral head, neck, and spine
- bend your arm at 90 degrees
- pin your elbow by your side, in line with or slightly above your torso 

Execution: 
- extend your arm and kick the dumbbell straight back
- contract your tricep
- keep your elbow pinned and bend your arm as you lower the dumbbell again 
- keep your elbow tucked to your side close

Single Arm Dumbbell Kickback

Time: 1 minute
Tempo: steady

Set Up: 
- set your inline bench to 60-70 degrees
- squeeze a plate between both palms
- sit on the bench, pin the band between your mid back and the bench 
- plant your feet on the ground 
- bend your arms, squeeze your elbows close to your sides
- bring your palms together at the center of your chest and pin the plate between both palms- hold tension in your chest
- pull belly button to spine and brace

Execution: 
- extend your arms and push the plate away from your chest
- contract your chest at the top when your arms are extended, palms directly over the center of your chest
- keep your palms pressed together, tension in your chest and bend your elbows 
- keep your elbows squeezed close to your sides and lower the plate to the center of your chest again with control 
- keep a tight grip on the plate between your palms

Incline Bench Sven Press

11/9 Chest, Shoulders, Triceps [OPTIONAL DELOAD WEEK]

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

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

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!

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 ❤️

11/9 Chest, Shoulders, Triceps [OPTIONAL DELOAD WEEK]

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