Name: Playbook - Sam Sweeney - 2/13 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.787Z
Duration: 75 min
Description: 2/13 Chest, Shoulders, Triceps

Mandy

Kody Young

Such a perfect combo of chest day favorites! Feeling amazing 💪🤩

Megan

Jessica Schumacher

Lamia

Paige

As always, obsessed with everything landmine for some reason  🤌🏼

Meghan

Rebecca

Enjoyed every moment even if all I had was Dumbbells and a cable machine. Thank you 🙏🏼

Lorena

Julie

My chest feels so strong with this split!

Corrine

Steven

Kimmy

Audry

Betty

Joanne

Janelle

Erin

Kelly

Nice pump! Hope you feel better soon, Sam!

Katie

Jenn

Porchia

Vonny

Kristin Ritter

Maria Zenz

Maryse Lalumiere

Great chest pump - any workout with a landmine exercise is a good one for me 💪💪

Chelsey

Megan Laudick

Mike

Becky

Happy Tuesday!

Week 7 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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, Shoulders, Triceps: 

Optional Core Work: 
a. Banded Dead Bug: 3S/5-10R each side
b. Reverse Crunch: 3S/10-20R 

Strength Training: 
1. [Phase 1] Incline Bench Press: 4S/3R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Incline Bench Press: 2S/10R

3. Standing Cable Tricep Overhead Extensions: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Kneeling Landmine Hex Press: 5S/6-8R [3 second eccentric]

5. Decline Bench Alternating Chest Press: 5S/10-12R total 

6. Single Arm Cable Chest Fly [neutral]: 3S/8-10R each side

2/13 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: bodyweight dead bug

Set Up: 
- loop a large loop band low around a rack or machine 
- lie in front of the band in a supine position, feet pointing away from the band 
- bend your legs at 90 degrees, position your knees over your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- glue your back to the ground and reach your arms back behind you to grip each side of the band with each hand
- pull the band over your chest, keep your arms extended
- tuck your ribs and hold tension in your lats and core

Execution: 
- extend one leg towards the ground
- simultaneously reach the opposite arm overhead and towards the ground
- hold the brace in the stretched position 
- bend your leg and drive your knee over your hips again
- at the same time pull the band back up and over your chest
- keep your other arm pinned over your chest and opposite leg bent at 90 degrees positioned over your hips
- do not arch in your lower back as you extend your arm/leg, hold the brace in your core

Banded Dead Bug

Rep Range: 10-20R
Tempo: steady

Set Up: 
- lie on the ground in a supine position 
- extend your arms down by your sides, drive your arms into the ground
- bend your legs and pin them at 90 degrees over your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your upper/mid back into the ground

Execution: 
- keep your legs bent and use your core to lift your hips off of the ground
- lift your legs straight up towards the ceiling 
- contract your core
- lower your hips to the ground again with control 
- control the movement through your core

Reverse Crunch

Optional Core Work

Rep Count: 3R
Tempo: steady, power
Modification: dumbbell incline chest press

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Incline Bench Press [Phase 1]

Rep Count: 10R
Tempo; steady, power
Modification: dumbbell incline chest press

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Incline Bench Press [Phase 2]

Rep Count: 20R, 15R, 12R, 10R, 15R, 20R 
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: dumbbell or banded overhead extensions

Set Up: 
- attach a cable rope to one side of the cable and position it low
- step in front of the cable
- grip the ends of the rope with a neutral grip
- pull the rope and face away from the cable 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the rope into the overhead position, arms bent at 90 degrees behind you
- keep your elbows pinned over your delts
- drive your ribs down, tuck your chin 

Execution: 
- pull the cable and extend your arms overhead
- contract your triceps at the top of the rep 
- keep your elbows pinned over your delts and bend your arms as you lower the rope behind your head again with control 
- lower the rope to a 90 degree bend in your arms

Standing Cable Tricep Overhead Extensions

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: incline bench dumbbell hex press

*if you do not have a landmine attachment you can position one end of the barbell in the corner of the rack or room. Pad the end of the bar with a towel if needed. 

Set Up:
- position one end of the bar in the landmine attachment
- step to the free end of the bar and load the bar with appropriate weight 
- get down on the ground in a tall kneeling position, chest facing the end of the barbell 
- grip the end of the bar with both hands, goblet hold
- hold the bar at your chest, pin your elbows by your sides 
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- extend your arms and press the bar away from your chest 
- contract your chest
- bend your arms, keeping your elbows close to your sides, and lower the end of the bar to your chest again 
- keep your chest facing up
- keep your shoulders back, traps down

Kneeling Landmine Hex Press

Rep Range: 10-12R total 
Tempo: stead 
Modification: floor bridged alternating chest press

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- position yourself on the decline bench, feet at the high end of the bend
- extend your arms and position the dumbbells over your chest as you lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- tuck your pinkies forward
- bend your arms so your elbows travel ~45 degrees from your torso
 - lower the dumbbells to either side of your chest
- extend your arms and press the dumbbells up and over your chest again 
- contract your chest
- keep your elbows under your wrists, knuckles facing the ceiling

Decline Bench Alternating Chest Press

Rep Range: 8-10R each side
Tempo: steady 
Modification: machine or dumbbell flat bench single arm chest fly

Set Up: 
- attach a handle to the cable, position the cable at chest level
- stand in front of the cable, facing 90 degrees from the handle
- grip the handle with a neutral grip with the hand closest to the cable 
- pin a slight bend in your elbow and extend your arm back towards the cable 
- keep your torso upright and pull your belly button to spine, set your brace
- tuck your chin

Execution: 
- pull the cable straight forward until your hand is in line with the center of your chest
- contract your chest
- release the cable and extend your arm out to your side and towards the cable with control 
- keep a slight bend pinned in your elbow

Single Arm Cable Chest Fly [neutral]

2/13 Chest, Shoulders, 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

April

4/24 Chest and Triceps

Brooke Trujillo

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 😈

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

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 ❤️

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 ❤️

2/13 Chest, Shoulders, Triceps

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