Name: Playbook - Sam Sweeney - 12/12 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.582Z
Duration: 70 min
Description: 12/12 Chest, Delts, Triceps

Sorry.  Didn't care for the exercise choices in this one. Kinda awkward. But always love the programming.

Michelle Zabin

Kody Young

Those incline Arnold presses had my heat today 💪😍

Megan

Definitely killed by the 50 incline presses 🫠

Kayla

Lisa

Wow! That workout BURNED. The chest fly superset and finishing..burned. The incline Arnold after…burned. The tricep finisher?…BURNED. Such a great workout 😭

Hannah

I thought my shaky legs were bad yesterday…upper body is just as bad today! Holy smokes this is a killer week ☠️

Katie

This might be my favourite split yet!! So challenging but so good 💪🏼

Nicole

Going heavy on floor presses making me ☠️☠️☠️

Audry

Katrina

I’ve been mixing exercises from these & the back and bicep days

Paige

Skipped the cheat flys because of time and I’m just getting back but it was better than nothing!

Molly

Love it! Shoulders feeling pumped 💪🏽 🔥

Deja

Janelle

Christina

Dedra

Carly

Shannon

I love anything tricep related workout. Weird 😍

Yanely

Feeling strong!! Making gains each week! 💪🏻

Stephanie

Steven

Kiki

Kimmy

Those flys got me! Holy moly! 🔥So good! My arms are shaking!

Alicia Heier

Jennifer

Tish

April

Mia Arrowsmith

Erin

Lorena

Good one! Steady increasing the weights! 😬

Regina

Maria Zenz

Felt like a bad ass superwoman today! Loved it!

Gabriela

Porchia

Nyakeh

💫 feeling strong after this one 💪🏼

Paula

Rachel Seward

Tiffany

Chelsey

Ashley

Kristie

Megan Laudick

Jamie

Delma

Happy Tuesday!

Week 5 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/3-5R 

2. Incline Bench Arnold Press: 10S/5R [every 10 seconds]

3a. Single Arm Pronated Grip Machine Chest Fly: 3S/10-12R each side
3b. 1 1/4R Neutral Grip Machine Chest Fly: 3S/15R [2 second pause at the top of each rep]

4. Seated Single Dumbbell Overhead Press: 5S/10R, 8R, 6R, 8R, 10R [adjust load to fit rep count each set]

5. Flat Bench Supine Tricep Kickbacks: 4S/8-10R [3 second eccentric each rep]

6. High Cable Rope Overhead Extensions: 4S/20R

12/12 Training Day Overview

Rep Range: 3-5R
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: 5R 
*every 10 seconds
Tempo: steady

Set Up: 
- set your incline to 70-80 degrees
- sit on the bench, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip 
- drive your mid back into the bench 
- pull belly button to spine, and set your brace
- tuck your ribs and keep a tall torso 
- use your legs to help you kick each dumbbell up and extend your arms to position the dumbbells over your chest

Execution: 
- bend your arms and lower the dumbbells to either side of your chest
[90 degree bend in your arms]
- rotate the dumbbells forward into a supinated grip, so your pinkies meet in the center, in line with the center of your chest
- contract your chest, front delts 
- rotate the dumbbells back out to either side of your chest, pronated grip again- pinkies out
- extend your arms and press the dumbbells up and over your high chest again 
- contract your chest, front delts

Incline Bench Arnold Press

Rep Range: 10-12R each side
Tempo: steady
Modification: single arm pronated grip dumbbell chest fly

Set Up: 
- sit on the chest fly machine, position the handles so they are in line with your torso out to your sides
- drive your mid back into the back of the bench, plant your feet on the ground
- pull belly button to spine and set your brace
- tuck your ribs
- extend one arm out to your side, grip the handle with a pronated grip 
- pin a slight bend in your arm

Execution: 
- lead with your thumb and pull the handle forward until it is in line with the center of your chest
- contract your chest
- release the handle back out to your side with control 
- feel a full stretch across one side of your chest at the bottom of each rep

Single Arm Pronated Grip Machine Chest Fly

Rep Count: 15R
Tempo: 2 second pause at the top of each rep
Modification: neutral grip dumbbell chest fly

Set Up: 
- sit on the chest fly machine, position the handles so they are in line with your chest/torso out to your sides
- drive your mid back into the back of the bench, plant your feet on the ground
- pull belly button to spine and set your brace
- tuck your ribs
- extend your arms out to your sides, grip the handles with a neutral grip 
- pin a slight bend in your arms

Execution: 
- pull the handles forward until your knuckles meet in the center, in line with the center of your chest
- contract your chest
- release the handles only 1/4R before pulling them back to the center again
- contact your chest
- release the handles all the way back out to your sides with control
- feel a full stretch across your chest at the bottom of the rep 
- keep traps down, shoulders back

1 1/4R Neutral Grip Machine Chest Fly

Compound Set

Rep Count: 10R, 8R, 6R, 8R, 10R
*adjust load to fit rep count
Tempo: steady

Set Up: 
- sit on a bench with back support 
- grip a dumbbell in both hands, neutral grip on the handle [palms overlapping or stacked one in front of the other]
- sit on the bench, plant your feet on the ground
- pin your mid back to the bench 
- extend your arms and lift the dumbbell into the overhead position
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- keep a neutral head, neck, and spine

Execution: 
- bend your arms, keep your elbows pointing forward 
- lower the dumbbell to high/center of your chest- below your collarbone, squeeze elbows by your sides
[lower the dumbbell as far as you are able to with control]
- extend your arms and press the dumbbell up and into the overhead position 
- contract your high chest, delts at the top of the rep

Seated Single Dumbbell Overhead Press

Rep Range: 8-10R
Tempo: 3 second eccentric each rep 
Modification: bent over tricep kickbacks

Set Up: 
- grip a dumbbell in each hand, neutral grip
- lie supine on a flat bench 
- bend your legs and cross them behind you, or point your toes and keep legs extended 
- tuck your chin
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and pin your elbows by your sides

Execution: 
- keep your elbows pinned in line with or slightly behind your torso
- extend your arms and kick the dumbbells straight back behind you
- contract your triceps
- keep your elbows pinned and bend your arms as you lower the dumbbells with control 
- keep your chest and hips glued to the bench

Flat Bench Supine Tricep Kickbacks

Rep Count: 20R
Tempo: steady 
Modification: high banded overhead extensions

Set Up: 
- attach a rope to one side of the cable, position it at chest level 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip 
- pull the rope and turn around to face away from the cable
- take 1-3 steps forward
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- raise your arms over your head, and extend them forward so your elbows are in line with your delts
- tuck your ribs and keep a tall torso

Execution: 
- keep your elbows pinned 
- bend your arms and release the rope towards the cable behind you- until your arms are bent at 90 degrees
- extend your arms and pull the rope overhead again 
- rip the rope apart at the top of the rep
- contract your triceps
- keep elbows squeezed in tight by your head
- keep your traps down, neutral head, neck, and spine

High Cable Rope Overhead Extensions

12/12 Chest, Delts, Triceps

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

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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!

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

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! 🔥

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 ❤️

12/12 Chest, Delts, Triceps

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