Name: Playbook - Sam Sweeney - 12/19 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.604Z
Duration: 70 min
Description: 12/19 Chest, Delts, Triceps

Michelle Zabin

Kody Young

Tried and true push day favorites made for a simple but hella strong workout 💪❤️

Megan

First lift back after taking a full deload week. Felt amazing. Thank you and happy holidays!

Audry

Never thought floor presses would feel as strong 🔥 Push day is always a fav

Allison

Sue Yanchulis

Burner!! It’s was perfect for I needed to do

Karla

Great upper body. Them double chest though. 🔥

Dedra

Definitely burning in the final reps 🔥

Dominique

Sara

Kristina

Carly

Yanely

Abby

Chelsey

Jacque

DeAnna

Janelle

Kimmy

Mia Arrowsmith

Tish

Lorena

Regina

Jean

Nyakeh

chelsea

That time of the month , listened to my body , adjusted weight when I needed and just paced myself!

Porchia

Amber

Brrrrr 🥶  this was a cold but good one!!

Tiffany

Rachel Seward

Megan Laudick

Excellent workout. Feeling the pumps! 💪🏼

Paula

Ann Marie

Kristie

Tasha

Stephanie

Steven

Happy Tuesday!

Week 6 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. Barbell Floor Press: 3S/8-10R 

3a. Double Cable Incline Fly: 4S/6-8R [3 second eccentric each rep]
3b. Double Cable Chest Supported Front Raise: 4S/10-12R 

4. Standing Dumbbell Overhead Press: 6S/8-10R 

5. Single Arm Cable Kickback: 3S/10-12R each side [2 second pause at the top of each rep]

6. Single Dumbbell Flat Bench Skull Crushers: 5S/10R [every 30 seconds]

12/19 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 Range: 8-10R
Tempo: 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:

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell incline fly

Set Up: 
- attach a handle to each side of the cable, position each side low
- set your bench at a 70-80 degree incline and position it in the center of the cable 
- grip each handle with a neutral grip 
- pull the handles and sit on the bench
- press your bench into the back pad, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms out to your sides, in line with your delts
- tuck your ribs and pin a slight bend in your elbows

Execution: 
- pull the cables as you raise your arms 
- fly the handles to meet in line with the center of your chest
- contract your chest
- release the cables and extend your arms out to your sides again with control 
- lower your arms until they are in line with your torso again 
- keep a tight grip on the handles

Double Cable Incline Fly

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell chest supported front raise

Set Up: 
- attach a handle to each side of the cable, position each side low
- set your bench at a 80 degree incline and position it in the center  and slightly in front of the cable
- grip each handle with a pronated grip
- face the bench, pull the handles to the center with you
- straddle the seat of the bench with each leg
- press your hips and chest against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips glued to the bench 
- extend your arms holding the cables down by your sides

Execution: 
- keep your arms straight and pull the handles as you raise your arms straight forward
- raise the handles until they are in line with your front delts
- contract your delts
- release the cables and lower your arms back down by your sides with control 
- keep your traps down, arms and wrists straight

Double Cable Chest Supported Front Raise

Superset

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells into the overhead position 
- dumbbells should be in line with your delts overhead
- tuck your ribs and keep a neutral spine

Execution: 
- tuck your pinkies forward
- bend your arms and lower the dumbbell 
- keep your elbows traveling slightly in front of your torso 
- lower to at least 90 degree bend in your arms
- extend your arms and press the dumbbells up and into the overhead position again 
- contract your delts
- do not hyperextend your low back in the overhead position, keep a tight brace in your core

Standing Dumbbell Overhead Press

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm dumbbell kickback

Set Up: 
- attach a single arm handle to one side of the cable and position it at hip height
- step in front of the cable, facing the handle
- grip the handle with a supinated grip
- step away from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground 
- pull the cable and pin your elbow by your side, arm bent at 90 degrees to begin 
- keep a neutral head, neck, and spine

Execution: 
- pull the cable and extend your arm straight back behind you
- contract your tricep 
- keep your elbow pinned by your side and bend your arm as you release the cable with control 
- keep your chest facing down

Single Arm Supinated Grip Cable Kickback

Rep Count: 10R
*every 30 seconds 
Tempo: steady

Set Up: 
- grip a single dumbbell in both hands, goblet hold so your palms face up around one side of the dumbbell 
- lie on a flat bench, press your back into the bench
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position your dumbbell over your chest
- keep your elbows positioned over your front delts

Execution: 
- bend your arms and lower the dumbbell just over your head
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbell back up and over your chest
- contract your triceps
- keep a tight hold on the dumbbell

Single Dumbbell Flat Bench Skull Crushers

12/19 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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! 🔥

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 ❤️

12/19 Chest, Delts, Triceps

Community

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