Name: Playbook - Sam Sweeney - 2/15 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:27.561Z
Duration: 75 min
Description: 2/15 Chest, Shoulders, Triceps

Brittany

Kathryn Whitten

yangBAE

I know it’s early but loving this split already!

Meghan

Eduardo

Stephanie

I was so excited to have shoulders for a primary, and I was not disappointed!! Boulder shoulder central up in here💪😍 Psyched for these coming 6 weeks!

Megan

Humberto

Kimmy

Kelly

Sean

LOVING the shake up of primary movements. Helloooooo new fave push press!

Audry

Lakshmi Neelesh Nimmagadda

Haley

Mary Comerford Rai

That was killer. Had a really hard day and was gonna skip, but luckily my son convinced me to get it in 🙏🏻💗💪🏼. My triceps are toast 😭

Amie

Alicia Heier

Great chest, shoulders and triceps to end my Wednesday. 🔥

Dedra

Donna

Loving everything about this week’s workouts!

Jennifer

Shae

Jayne

Tiffany

April

Lacey

Best chest workout so far 🔥 pump is unreal 💪🏻

Klaudia

Janelle

Tasha

Jesika

Emma

Mia Arrowsmith

Nikki

Michelle Zabin

Becky

Loooved this one! 
All the basics👏🏻

Christina

Rebecca

Porchia

Ginna

Jenn

Maria Zenz

This was a fun one. The pump is real 🔥

Kristie

Maryse Lalumiere

Xenia

Maranda

Victoria

Happy Wednesday! 

[Week 1 of 6 in the current split- we are extending the last split but replacing primary/secondary movements]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Chest, Shoulders, Triceps:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: Shoulder Mob: 2 mins minimum 
b. Banded Distraction Elbow Mob: 2 mins minimum per side
c. Banded Distraction Elbow Extensions: 2 minutes minimum per side 
e. 3 minutes Walking Inchworm
f. Banded Pull Aparts: 30R
g. Plank Shoulder Taps: 30 taps total 

Strength Training: 
1. Barbell Push Press: 5S/5R 

2. Dumbbell Flat Bench Chest Press: 4S/8-10R 

 Compound Set: 
3a. Seated Arnold Press: 3S/10-12R 
3b. Incline Bench Neutral Grip Chest Press: 3S/6-8R 

Superset: 
4a. Single Arm Leaning Lateral Raise: 3S/15R each side 
4b. EZ Bar Skull Crushers: 3S/8-10R 

Compound Set: 
5a. Pronated Grip Chest Fly Machine: 4S/5R, 8R, 12R, 15R 
5b. Cable Straight Bar Pronated + Supinated Extensions: 5R [each way], 8R [each way], 12R [each way], 15R [each way]

2/15 Training Day Overview

Time: 2 Mins Minimum

Set Up: 
- loop the band high around a rack 
- loop your hands through the band, thumbs up
- face away from the band and walk forward 

Execution: 
- first, raise your arms overhead and allow the band to pull your arms back, while in a full end range of the overhead position 
- squeeze your glutes, pull your belly button to spine, and drive your ribs down 
- hold in this position and exaggerate your breathing 
- tension hunt and find tight areas
- then flip your arms to full extension position, arms reaching straight back behind you
- the band should track shoulder back and pull your arms together
- again, exaggerate your breathing 
- rotate side to side in both positions, practice external rotation at your shoulders 

*again spend as much time as needed in each position, minimum 2 minutes

Banded Overhead Distraction: Shoulder Mob

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum per side

Set Up: 
- loop the band low around the rack 
- get down on the ground in a kneeling position, facing 90 degrees from the rack/band
- pull the band and loop the free end of the band around your elbow furthest from the rack 
- plant your hand on the ground, fingers pointing in the direction of the band
- glue your palm to the ground by placing your free hand over your hand on the ground- push down 
- keep your shoulder in a stable position over your wrist
- flex your elbow into the band 
- control your arm into extension and allow the band to pull your elbow to its full end range position 
- flex and extend your elbow until you have full range of motion or you feel change
- move palms in both directions [fingers pointing away from rack as well]

Banded Distraction Elbow Extensions

Time: 3 minutes 

Set Up: 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace

Execution: 
- keep a neutral spine and bend your torso towards the ground 
- plant your hands on the ground, under your shoulders
- walk your hands out until they are directly under your front delts, high plank position 
- keep your legs as straight as possible and tip toe your feet in towards your hands [as close as you are able to with straight legs] 
- you may either stand all the way upright again, or stay facing the ground and move direction into the next rep

Walking Inchworm

Rep Count: 30R
Tempo: steady 

Set Up: 
- grip a band with a pronated grip on each end
*the further apart your grip, the less tension from the band, the closer- the more tension 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, brace
- extend your arms straight forward so your hands are in line with your front delts
- keep your traps down, scapula pinned [we want less movement in the scap, more focus on the rear delts here]

Execution: 
- keep your arms straight, a slight bend in the elbows is ok 
- use your rear delts to pull the band apart until your arms are extended out to your sides 
- contract your rear delts 
- release the band with control until your hands are in line with your rear delts again

Banded Pull Apart

Rep Count: 30R total 
Tempo: steady 
Modification: incline plank shoulder taps [hands on bench]

Set Up: 
- get down on the ground in a high plank position 
- position your hands under your shoulders
- drive your feet into the ground 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep hips square to the ground and lift one hand off the ground
- bend your arm and tap your opposite shoulder 
- extend your arm towards the ground again and plant your hand back down on the ground, under your shoulder
- alternate by picking up the other hand to tap the opposite shoulder again 
- keep hips square to the ground, try not to twist each time to tap 
- keep back flat, head/neck/spine neutral

Plank Shoulder Taps

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell push press, or barbell/dumbbell overhead press

Set Up: 
- rack the bar at shoulder level or just below 
- step your feet under the bar
- grip the bar with a pronated grip, shoulder width apart
- elbows should be down, palms foward
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the bar and step back from the rack ~3 steps

Execution: 
- bend your knees and push your hips back just slightly 
- extend your legs and press up onto the balls of your feet
- simultaneously extend your arms and press the barbell up and directly over your head [move your head under the barbell at the top]
- keep elbows pointing forward and in line with your delts as you press
- make sure your are fully locked out at the top of the rep 
- bend your elbows and lower the barbell with control 
- ‘catch’ the barbell with soft knees at collarbone or just below 
- keep a stiff trunk to support the momentum 
- keep explosive in your press

Barbell Push Press

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench
- plant your feet firmly on the ground
- pin your mid back to the bench
- squeeze your gluteus, pull belly button to spine and brace
- keep wrists straight and pronated grip on the dumbbells, tuck your pinkies forward just slightly to keep position 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest
- drive your feet down through the ground and press the dumbbells back up and over your ches
- dumbbells should be in line with your chest at the top of the rep
- contract your chest
- keep knuckles facing the ceiling and wrists straight
- do not clang your dumbbells together at the top of the rep

Dumbbell Flat Bench Chest Press

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads
- squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- keep a neutral head, neck, spine
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward

Execution:
- tuck your elbows just slightly in front of your shoulders as you lower the dumbbells to 90 degrees or just below
- rotate the dumbbells forward and towards the center until pinkies meet and palms are facing towards you
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out [keep this one fluid motion]
- immediately press the dumbbells into an overhead position
- keep dumbbells in line with the shoulders at the top of the rep

Seated Arnold Press

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- set an incline bench to approximately 60 degree incline
- grip a dumbbell in each hand and sit on the bench
- plant your feet on the ground and rest the tops of the dumbbells on the tops of your knees
- lift each leg as you rock your torso back so your back is pressed into the bench
- position the dumbbells above your high chest, with a neutral grip
- press your mid/high back into the bench and keep your feet planted firmly on the ground
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- retract your scapula, bend your elbows and keep them close to your sides [~45 degrees from torso] 
- lower the dumbbells until you reach a 90 degree bend in your arms or until you reach a full stretch through your chest [sub 90 degrees depending on your mobility]
- at the bottom of the rep your elbows should be ~45 degrees from your torso, chest fully stretched
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest [keep the dumbbells in line with your front delts at the top, keep space between them at the top] 
- contract your high chest at the top of the rep
- keep wrists straight and knuckles facing the ceiling

Incline Bench Neutral Grip Chest Press

Compound Set

Rep Range: 15R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- stand next to a rack or machine
- grip the rack/machine with the hand closest [not holding the dumbbell]
- step your feet close to the rack
- extend your arm and lean your body away from the rack 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm holding the dumbbell straight down from your shoulder
- keep chest and hips square forward

Execution: 
- keep your arm straight and raise the dumbbell out to your side
- raise the dumbbell until your dumbbell is in line with your shoulder 
- contract your lateral delt
- lower the dumbbell with control back down by your side
- complete all reps on one side before moving to the next 
- the lean will give you greater ROM, control the momentum

Single Arm Leaning Lateral Raise

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell skull crushers

Set Up: 
- load an EZ bar with appropriate weight [or no weight]
- sit on a flat bench 
- grip the EZ bar inside shoulder width, pronated grip 
- lift the bar and rock yourself back to lie on the flat bench 
- plant your feet on the ground 
- pin your mid back to the bench
- squeeze your gltues, pull belly button to spine, and brace
- extend your arms and position the bar over your chest
- pin your elbows in line with your shoulders, keep them from flaring through the set

Execution: 
- bend your arms and lower your bar back towards your forehead 
- lower the barbell to at least a 90 degree bend in your arms 
- extend your arms and press the bar back up and over the chest
- contact your triceps

EZ Bar Skull Crushers

Superset

Rep Count: 5R, 8R, 12R, 15R 
Tempo: steady 
Modification: pronated grip dumbbell chest fly 

Set Up: 
- set up on the chest press machine, press your mid back into the seat, plant your feet on the ground
- grip each of the handles with a pronated grip, palms down- leading with the thumbs 
- hands should be in line with or slightly below your shoulders 
- squeeze your glutes, pull belly button to spine, tuck your ribs down to brace 

Execution: 
- lock in a very slight bend in your elbows
- lead with your thumbs and pull the handles so they are in line with the center of your chest
- contract the high chest/upper pecs at the top of the rep [palms in line with your pecs]
- release the weight with control until you are in a fully stretched position across the chest/pec

Pronated Grip Chest Fly Machine

Rep Count: 5R [each way], 8R [each way], 12R [each way], 15R [each way
**10R, 16R, 24R, 30R total**
Tempo: steady 
Modification: banded pronated + supinated extensions 

Set Up: 
- attach a straight bar to one side of the cable and position it high
- stand in front of the cable, facing the cable 
- grip the straight bar with a supinated grip to begin 
- lock wrists so they stay straight 
- lean your chest forward just slightly 
- contract your glutes and pull belly button to spine, tuck your ribs down and brace
- bend your arms to pin your elbows by your sides
- begin with arms bent at 90 degrees, palms up, elbows pinned by your sides

Execution: 
- extend your arms and pull the bar down towards your quads
- when your arms are fully extended, contract your triceps
- keep your elbows pinned by your sides and release the bar back towards the cable with control until your arms are bent at 90 degrees again
- complete the listed rep count with a supinated grip before switching your grip to pronated and completing the same listed rep count

Cable Pronated + Supinated Extensions

2/15 Chest, Shoulders, 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

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

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

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

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!

2/15 Chest, Shoulders, Triceps

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