Name: Playbook - Sam Sweeney - 12/28 Chest and core
Uploaded: 2024-03-04T17:09:25.319Z
Duration: 55 min
Description: 12/28 Chest and core

Lots of solid chest day staples in here 👍

Megan

Phew 😮‍💨!! Girl you know how to make us work !

Firuza

that first push-up and dip superset just set an amazing tone for the whole workout! absolutely destroyed me🤩😂

Breonna

Taylor

Amazing! Ready for the challenge next week!!

Kody Young

Shelley

Megan Laudick

Lisa

Nyakeh

Paul

I’ve been going through your programs for a while now, and you guys have outdone yourselves!!

Nick

Really good! Wish I could’ve done more core though! (:

Nate

Another great workout for the books! So excited about the upcoming challenge!!

Donalee

Loved today’s workout!  The way you do these is taking all the stuff I’ve always done & making me sore all over again! Thank you!

Keri Price

Loving all the variations. Mostly just excited to start the challenge! 😍

Ashley

Not new to the fitness and strength game, but these workouts are challenging in all the good ways! let’s grow! 💪🏼

Teala

Happy Tuesday!

IMPORTANT: As we transition out of this training block, please feel free to use this week as a “lighter”  or deload week. This means you can stick with the rep count and cut your weight by 50-60% of usual working weight, or you may stick with you working weight and cut your volume or sets of each exercise (only do 2-3 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 8 week training phase next week and we want you to feel rested and recovered. **

12/28 Training Day Overview:

Warm Up: foam roll, lower body warm up and activation routine from app

Superset:
1. Push Ups: 4S/20R, 15R, 12R, 10R
2. Dips: 4S/20R, 15R, 12R, 10R

3. Bench Press: 4S/7R

Compound Set:
4. Machine Chest Press: 3S/12R
5. Machine Chest Fly: 3S/15R

Superset:
6. Decline Neutral Grip Dumbbell Chest Press: 3S/15R
7. Decline Bench Crunches: 3S/20R

Reps: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R 
Tempo: Steady
Modification: Incline push ups, or push ups on knees

- Set Up in a high plank/push up position
- position hands just outside the shoulders 
- push your mid back through your scapula and brace your core by contracting the glutes and quads together. 
- tuck your elbows below your shoulders as you lower your chest towards the ground
- lower your chest to tap the floor [or as far as you can go]
- press up through the palms and extend the arms back to a high plank position. 
- keep your hips from dipping or falling throughout each rep.

Push Ups

Reps:
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: assisted dips, banded dips, or bench dips

- Position yourself on the dip machine using a neutral grip.
- arms should begin extended, wrists under the shoulders. 
- contract the glutes to help brace the core [cross the legs to help you keep from swinging if needed]
- bend the elbows and lower the chest 
- dip the chest forward as you lower until you reach a complete stretch in the chest
- press up through the palms of hands until arms are fully extended. 
- contract the chest and triceps

Dips

Compound Set

Reps: 7R
Tempo: Steady
Modification: dumbbell flat bench chest press

 - Set up on a flat bench 
- Set the bar at a reasonable height, so you are able to safely un-rack the barbell
- Retract and depress the 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.
- To do so, contract the lats (keep the scapula retracted and depressed and thinking about “breaking the bar”], lift your chest towards the bar, squeeze the glutes
- the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)
- position the toes in line with or slightly behind the knees. 
- keep full body tension as you un-rack the barbell and position it above your chest in the starting position. 
- lower the bar to reach mid/low chest by “rowing” the bar into your chest. 
- tuck your elbows as you lower, elbows should be below the shoulders at the bottom of the rep
- tap the bar at mid/low chest
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Reps: 12R 
Tempo: steady
Modification: low incline dumbbell chest press

- set up on the machine chest press
- press your back into the pad of the bench.
- grip the handles with a pronated grip, at least “a thumbs distance” away from the edge of the handles [ grip width will depend on your body mechanics and mobility]
- with your elbows tucked below the shoulders keep your wrists straight as you press the handles forward 
- contract the chest
- lower with control, keeping the elbows below the shoulders until your reach a full stretch in the chest

Machine Chest Press

Reps: 15R
Tempo: Steady
Modification: dumbbell flat bench chest fly

- Position yourself on the chest fly machine so the handles are slightly below the shoulders
- Grip the handles and push your entire back into the pad of the machine. 
- Plant feet on the ground
- Keep a slight bend in the elbows as you fly the weight in, in line with the center of your chest at the top of each rep. 
- contract the chest
- Lower with control, keeping the slight bend in the elbows.

Machine Chest Fly

Reps: 15R
Tempo: steady
Modification: slide a plate under one end of a flat bench to create a slight decline.

- position yourself on a decline bench [or slide a plate under one end of a flat bench to create a slightly decline]
- grab a dumbbell in each hand using a neutral grip. 
- start with arms extended, palms facing one another
- lower the dumbbells by tucking the elbows by your sides
- lower until you reach a full stretch in the chest
- press the dumbbells bak up into the start position, dumbbells in line with the shoulders.

Neutral Grip Decline Dumbbell Chest Press

Reps: 20R
Tempo: steady
Modification: crunches on the floor

- stay in the decline position
- pin the hands behind the ears and look up towards the ceiling. 
- brace your core and push your back into the pad as you lift your chest towards the ceiling. 
- lower with control

Decline Bench Crunches

Superset

12/28 Chest and core

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

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!

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

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!

Paige

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

12/28 Chest and core

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