Name: Playbook - Sam Sweeney - 12/26 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.626Z
Duration: 50 min
Description: 12/26 Chest, Delts, Triceps

Michelle Zabin

Heck yeah! Hate to see this split go but ready for the next one. 💪

Kody Young

Omayma

Combined chest with back cause I'm behind. Love this deload ☺️

Solid push day staples! Loved it 💪🥰❤️

Megan

Yanely

Did half with the other work out to end the year!

Corrine

Sarah

Courtney

Chelsey

Deja

Rehabbing hip replacement so going slow and trying to be patient. De load week feels doable. Can’t wait to be back 100%

Molly

Kimmy

Took a week off for an injury and this was the perfect workout to get back on the horse!

Paige

Brianda

Tiffany

Forgot how good an arm pump felt 😛😊🤣

Thiana

Steven

Took nearly a week off due to illness. Feels good to be back!!

Lacey

Megan Laudick

Jennifer

Janelle

Did this in conjunction with Leg day. It was actually very good together! 🔥🔥🔥

Mia Arrowsmith

Jordan

Porchia

Paula

Quick but able to increase weight with the smaller sets.

Tasha

Happy Tuesday!

WELCOME TO DELOAD WEEK 

IMPORTANT: This is a programmed 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. 

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: 3S/6-10R 

2. Flat Bench Dumbbell Chest Fly: 3S/10-12R

3. Seated Front Raise: 3S/12-15R

4. Seated Single Arm Overhead Press: 3S/6-8R each side

5. Bench Dips: 3S/6-10R

6. Cable Rope Extensions: 2S/10-12R

12/26 Training Day Overview

Rep Range: 6-10R
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: 10-12R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on the flat bench 
- squeeze your glutes, pull belly button to spine, and set your brace 
- extend your arms and position the dumbbells in line with the center of your chest, palms facing in 
- pin a slight bend in your elbows 

Execution: 
- lower the dumbbells out to your sides
- feel a full stretch across your chest at the bottom of the rep, dumbbells in line with your chest out to your sides
- lift the dumbbells back to meet in the center again 
- contract your chest
- keep your wrists straight

Flat Bench Dumbbell Chest Fly

Rep Range: 12-15R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support
- press your back into the back pad of the bench, plant your feet on the ground 
- pull belly button to spine and brace
- keep a tall, upright torso 
- extend your arms down by your sides

Execution: 
- keep your arms straight and raise the dumbbells straight forward
- rotate your grip to pronated at the top of the rep 
- lift the dumbbells to in line with your front delts, contract your delts 
- lower your arms back down by your sides with control 
- rotate your grip back to neutral at the bottom of the rep 
- keep arms and wrists straight

Seated Front Raise

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- sit on a bench with back support, press your back into the pad of the bench,  plant your feet on the ground 
- use your non working hand to help you lift the dumbbell up and into the overhead position on one side
- dumbbell should be directly over your delt at the top of the rep 
- pull belly button to spine, tuck your ribs, and brace

Execution: 
- tuck your pinky forward just slightly 
- bend your arm and lower the dumbbell to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell back up and into the overhead position 
- contract your delt
- keep your wrist straight, knuckles facing the ceiling

Seated Single Arm Overhead Press

Rep Range: 6-10R
Tempo: steady
Modification: bend legs and plant feet on the ground

Set Up: 
- sit on a flat bench 
- grip the edge of the bench with each, just outside your hips on each side
- press down on the bench, depress your scapula and contract your lats 
- lift your butt off of the bench and position your torso slightly in front of the side of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your legs straight out, point toes to the ceiling, drive heels into the ground [or bend your legs and plant your feet on the ground for more support]

Execution: 
- bend your arms so your elbows travel straight back behind you
- lower your glutes towards the ground
- squeeze your elbows in by your sides, bend your arms to at least a 90 degree bend 
- extend your arms and press yourself back up into the start position 
- contract your triceps
- keep your back close to the side of the bench

Bench Dips

Rep Range: 10-12R 
Tempo: steady 
Modification: banded 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 a neutral grip on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- pull the rope, bend your arms and pin your elbows by your sides

Execution: 
- extend your arms and pull the rope straight down
- rip the rope apart at the bottom of the rep 
- contract your triceps
- keep your elbows by your sides and bend your arms as you release the rope back to the start position

Cable Rope Extensions

12/26 Chest, Delts, Triceps

4/27 Full Body or Optional Rest Day

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

Audry

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

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 🥵🥵🥵🥵

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 ❤️

3/9 Full Body or Optional Rest Day

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

12/26 Chest, Delts, Triceps

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