Name: Playbook - Sam Sweeney - 12/14 Chest and Triceps
Uploaded: 2024-03-04T17:09:27.305Z
Duration: 65 min
Description: 12/14 Chest and Triceps

yangBAE

Jana ostashuk

Braced the cold 🥶 and got to the gym!! 💪

Kody Young

That last tricep compound set was fire!! Hit every part of my triceps and felt great!!

Megan

Brittany

Sara Athey

Julie

Sarah

Never would have been training chest (confidently and properly!) without you

Veronica

💪🏻👍🏻❤️loved this! Triceps are on 🔥

Donalee

Alexandra Casi

Katie

Holy crap those 100 corkscrew presses were insane 🔥

allison

Shelby

I haven’t been very consistent with the daily workouts but have been trying to get in 3-4 workouts in. Today I PR’d on my bench: 115lbs for 2 sets of 3. The last time I did that was over 4 years ago and I was struggling with 1 set of 2 at that weight. This programming is completely incredible and blows my mind when I push myself to put on more weight. Thank you Sweeneys for your hard work in creating such a great program day in and day out.

Hang

Loved this one. arms are looking jacked 💪🏼

Kathryn Whitten

Brooke

Tasha

Becky

Those 100 reps 🥵. Great workout other than that. Always love chest and triceps.

Dedra

My arms fell off and stayed at the gym 🥹 I’ll grab them tomorrow 🫡

Dominique

Everyday, she thinks 100 reps is nothing. And everyday, she is wrong. 🥴😬🫣🫠😂

Another killer workout! Can't wait but also kind of scared to see what movement we have to do 100 reps of tomorrow 😬

NATASHA

Holy shit! That was intense. PR’ed on bench today!!!

Lakshmi Neelesh Nimmagadda

Audry

Triceps are pumped!!! Sneaky kickbacks 😜

Amie

Tiffany

Humberto

Well, not going to be able to lift my arms 😂

Kaylin

THIS FORMAT IS GIVING ME LIFE. This week is it 🔥

Taylor

Erin

Heather

Julieann Cunningham

Porchia

Hardest chest/tricep workout so far!!! 💪🏻🔥

Tracy

♥️🔥🔥 tricep and Chest on fire right now

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. Low Plank Scap Push Ups: 4S/6-8R
1B. Bench Press: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Incline Bench Corkscrew Chest Press: 4S/100R [Broken up into however many sets needed to complete] 

Compound Set: 
3A. Single Arm Floor Press: 4S/6-8R each side [3 second eccentric]
3B. Low Incline Bench Dumbbell Chest Fly: 4S/5R + 10 sec pause at the bottom [in the stretch] of the final rep of each set

Compound Set: 
4A. Chest Supported Tricep Kicback: 3S/30R total [10R supinated, 10R neutral, 10R pronated]
4B. Single Arm Cable Skull Crusher: 3S/8-10R each side [2 second hold at the top of each rep] 

5. Cable Rope Tricep Extensions: 10S/5R [10 seconds rest between sets]

12/13 Training Day Overview

Rep Range: 6-8R
Tempo: steady
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

Set Up: 
- get down on the ground in low plank position on your forearms, elbows positioned just outside of your chest, in line with your shoulders [grip the ground with your fingers]
- drive your toes into the ground 
- squeeze your glutes, pull your belly button to your spine, drive your ribs down and brace
- 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 

Execution: 
- think about screwing your elbows into the ground by externally rotating your shoulders back
- 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 
- brace and keep your body moving in a straight line

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

Low Plank Scap Push Ups

Rep Range: 2-4R, 2-4R, 2-4R, 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

Rep Count: 100R total 
*broken up into however many sets needed to complete. Rest only 10-15 seconds when needed to maintain form. 
Tempo: steady 
Modification: incline bench chest press

Set Up: 
- position the bench to a ~75 degree incline 
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground, push your back into the back pad of the bench 
- extend your arms over your chest, palms facing back, pinkies in- supinated grip at the top 
- drive your ribs down and brace

Execution: 
- keep this motion fluid as you bend your elbows and rotate your grip to pronated at the bottom of the rep 
- at the bottom of the rep your palms should face forward, arms bent at ~90 degrees
- use the controlled momentum to press the weight back over your chest, rotating your grip back to supinated at the top of the rep 
- when your dumbbells are in line with your chest, contract your pecs
- keep the motion smooth and controlled 
- pick appropriate weight to keep a steady tempo, resting as needed

Incline Bench Corkscrew Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in one hand
- get down on the ground in supine position 
- extend your legs, point your toes, squeeze your glutes and brace
- extend your arm holding the dumbbell over your chest, position the dumbbell in line with your front delt, neutral grip/palm facing in
- extend your other arm straight up for stabilization and counter balance in this position 

Execution: 
- use a 3 second eccentric bend your arm as you lower your elbow towards the ground 
- keep your elbow close to your torso as you lower the dumbbell
- continue to bend your arm and lower the dumbbell until your tricep taps the ground 
- extend your arm and press the dumbbell back up and over your chest
- contract your pec
- complete all reps on one side before moving to the next side

Single Arm Neutral Grip Floor Press

Rep Count: 5R 
Tempo: 3 second eccentric on 5R + 10 sec hold in the lengthened position of the final rep, each set

Set Up: 
- position bench at a ~25-30 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground, press your mid/high back into the bench 
- extend your arms over your chest, palms facing in 
- lock in a slight bend in your elbows 

Execution: 
- use a 3 second eccentric to lower your dumbbells out to your sides, in line with or slightly below your shoulders 
- lower the dumbbells until they are in line with or slightly past your torso 
- lift the dumbbells and fly them back to the start position, in line with the center of your chest
- contract your pecs
- on your final rep, lower the dumbbells out to your sides and hold in the stretched position for 10 seconds- keep an active contraction on your pecs in this position, you should feel your pecs working to keep you in this position.

Low Incline Dumbbell Chest Fly

Rep Count: 30R 
*10R supinated grip + 10R neutral grip + 10R pronated grip 
Tempo: steady 

Set Up: 
- position a bench to ~65-75 degrees
- grip a dumbbell in each hand
- straddle the bench or bend your legs and position your knees up on the bench
- push your chest/hips into the back pad of the bench
- retract your scapula, bend your arms and lift your elbows behind your torso, pointing back- pin your elbows in this position, shoulders back 
- begin with a supinated grip on the dumbbells 

Execution: 
- extend your arms straight back as you kick back the dumbbells 
- when your arms are fully extended behind your, contract your triceps 
- bend your arms again as you lower the dumbbells back to a 90 degree bend in your arms 
- first 10R should be performed with supinated grip, second 10R should be performed with a neutral grip, last 10R should be performed with a pronated grip on the dumbbells 
- keep elbows up and behind your torso 
- keep shoulders back 
- head/neck/spine should stay neutral

Chest Supported Tricep Kickbacks

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: single arm dumbbell skull crusher [on floor]

Set Up: 
- use no attachment and position the cable low on one side
- step in front of the cable, face away and get down on the ground in a supine position 
- extend your legs and point your toes, squeeze your glutes to create a stable base
- reach one arm back to grip the knob of the cable
- pull the cable and extend your arm over your chest
- pin your elbow above your shoulder, keep it in this position 
- use your other hand to pin down your shoulder, keep it from rolling forward

Execution: 
- keep your elbow pinned and bend your arm as you allow the cable to pull your hand towards the ground
- lower until your arm reaches a 90 degree bend back
- lead with your pinky and extend your arm back over your chest
- contract your tricep at the top of the rep, hold for 1-2 seconds 
- complete all reps on one side before moving to the next side

Single Arm Cable Skull Crusher

Rep Count: 5R
Tempo: steady 
Modification: banded tricep extensions 

*5R every 10 seconds 

Set Up: 
- attach the rope to one side of the cable and position it low 
- step in front of the cable, face the rope 
- grip the rope with each hand, neutral grip 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace to create a stable base
- pin your elbows in line with or slight behind your torso 
- keep a neutral head/neck/spine 

Execution: 
- extend your arms down towards the ground as you pull the rope
- think about pulling the rope apart at the bottom of the rep 
- when you arms are fully extended towards the ground, contract your triceps 
- keep your elbows pinned and release the cable with control as you bend your arms again to 90 degrees 
- keep shoulders back and traps down 
- rest only 10 seconds between sets

Cable Rope Tricep Extensions

12/14 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

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 ❤️

12/14 Chest and Triceps

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