Name: Playbook - Sam Sweeney - 2/19 Chest and Triceps [CHALLENGE WK7/DAY6]
Uploaded: 2024-03-04T17:09:25.531Z
Duration: 65 min
Description: 2/19 Chest and Triceps [CHALLENGE WK7/DAY6]

I was able to do more dips than usual. Week 3 going strong 💪🏽

Karla

Wow! I could only do 10 push up s at the end!! 🥵killer!

Lindsay

McKenna

Sarah Clark

Donalee

LOVED these combos. Had my chest and tris on fire!!

Sarah Guzak

You know it’s a great workout when you power through all your weighted exercises, and then get to your last bodyweight exercises and your pecs and triceps go to fail ❤️‍🔥💪 especially loved the flys and reverse grip kickbacks!!

Megan

Charis Gessel

Jennifer Glenn

Hit PR 150 benching today. Come on nowww🔥

Felisha

Bingo

It’s good to be back after a 5 day vacay!!

Jean

Shaden

Samantha Briggs

Susan

Jake

Nyakeh

Left the gym with a pretty good pump!!! 💪🏼🙌🏻

DeAnna

Lacey

This program has taught me so much — workout wise, but also mentally. I am so much more capable than I ever thought I could be.

Emily

Nani glover

Chest is definitely my weakest area… but I’ve increased my push ups on my feet! 💪🏻💪🏻

Corrine

Chris

Holy smokes!! I just did 50 dips in a row without assistance 😱 I am so proud of myself. I really didn’t know I could do that many in a row. This challenge has been incredible to see how far I’ve come and what I could accomplish 🤩

Morgan

Michelle

30 push ups finally!!! My body use to automatically face plant at 27...I had to go to knees at 20 but kept form thru until these chicken wing arms couldn't get off the ground...SMOL BABY STEPS FOR THE WIN!!!!

Caroline

Michelle Correa

Brandi

I don’t want this challenge to end! I have absolutely loved every minute of it. 🗿 🦾

Kody Young

Ooh … chest & triceps chiseled today 🔥🤷🏽‍♀️💪🏻

Megan Laudick

This programming WORKS!  Hit my goal of 15 push ups in a row for the final push up burnout!! (started at 9 at week 1!) 💪🏽💥 thank you for pushing us to get stronger!!

Kimberly

Shannon Smolinski 

PR incline bench press felt SO good... Too bad I was dead by pushups 😂

I am dying… but man the pump and the energy I have after this workout! I feel like I can take over the world! Lol 🥵😇

Cydney

Kenia

Tammy

I had been feeling burned out but today was a great day. Up 5 #'s from last week on incline bench. Major gains overall in this challenge 💪

Cindy Smith

Julieann Cunningham

The dips had my arms on fire!! That was my challenge today!! Bring on week 8!!

Kate

Another PR on incline bench! Have a great day everyone! Week 7 in the books!! Bring on week 8!! Let’s finish strong. 👊🏻

[Challenge week 7/day 6]

Happy Saturday! 

2/19 Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: Foam roll, 10 mins steady state cardio. 

1. Incline Bench Press: 6S/2-4R [1-2 warm up sets]

2. Barbell Bench Press: 5S/10R [every 30 seconds]

Compound Set: 
3. Bent Forward Cable Chest Fly: 3S/5R drop 10R [3 second pause at the top of each rep for the first 5 reps, steady tempo on the drop set]
4. Decline Hex Press: 3S/5R drop 10R [3 second pause at the top of each rep on the first 5 reps, steady tempo on the drop set]

Compound Set: 
5. Double Dumbbell Overhead Extension: 3S/8-10R
6. Seated Double Cable Supinated Grip Kickbacks: 3S/10-12R

7. Assisted/banded Dips: 1S/1 minute

8. Burnout Challenge: Push Ups: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

Warm Up Sets: 1-2S
Rep Range: 2-4R
Tempo: Power
Modification: Dumbbell incline bench press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

Rep Count: 10R
Tempo: steady 
Modification: flat bench dumbbell chest press. 

*only 30 seconds rest in between sets.

- 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), lift your chest towards the bar, squeeze the glutes, and position the toes in line with or slightly behind the knees. 
- The arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)
- Keep full body tension (break the bar) as you un-rack the barbell and position it above your chest in the starting position. 
- Lower the bar to tap mid/low chest
- Tuck your elbows as you lower, elbows should be below the shoulders at the bottom of the rep
- Drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Rep Count: 5R drop 10R [drop the weight by 20-50% on your drop set]
Tempo: 3 second hold at the top of each rep for the first 5 reps, steady tempo on the drop set. 
Modification: Flat bench chest fly or machine chest fly 

- Set each side of the cable rig at shoulder height or just below. 
- Attach the single arm attachments to each side. 
- Grab each side of the cable and position yourself in the center of the cable machine
- Bend forward so your chest in facing the floor and your arms are in line with the cables on each side. 
- keep a neutral spine and brace to keep yourself in position. 
- lock in a slight bend in your elbows and fly the cables to meet, hands directly under the chest at the top of the rep [chest facing the ground]
*hold for 3 seconds at the top and contract the chest on the first 5 reps. 
- Release the weight until you reach a full stretch in your chest. 
- complete 5 reps with a hold before dropping the weight by 20-50% and complete 10 reps more with a steady tempo. 
- Keep the hips from shifting and the chest from lifting as you complete reps.

Bent Over Cable Chest Fly

Rep Count: 5R drop 10R [drop the weight by 20-50% on your drop set] 
Tempo: 3 second pause at the top of each rep on the first 5 reps, steady tempo on your drop set
Modification: flat bench hex press. 

- set up on a decline bench, if you don’t have access to an actual decline bench slide a plate or two under one end of a flat bench to create your own decline. 
- lie flat on the decline bench and grip a dumbbell in each hand, neutral grip, press them together at the chest. 
- squeeze the dumbbells together with both hands and hold the contraction in your chest. 
- press the weight up from your chest, extending the arms until the dumbbells are in line with the chest at the top of the rep 
*pause for 3 seconds at the top on the first 5 reps
- continue to squeeze the dumbbells together as lower the weight back to your chest, keeping your elbows pinned close to your sides at the bottom of the rep. 
- after complete 5 reps with a hold, drop the weight by 20-50% and complete 10R more with a steady tempo. 
- keep the weight in line with the center of your chest throughout.

Decline Dumbbell Hex Press

Compound Set

Rep Range: 8-10R
Tempo: steady

- sit on a bench and plant your feet firmly on the ground. 
- grip a dumbbell in each hand and press them together. 
- squeeze the dumbbells together and extend your arms overhead 
- keep a neutral spine and think “ribs down” to hold the brace in your trunk. 
- continue to squeeze the dumbbells together as you bend the elbows and lower the dumbbells behind your head. 
- lower until you reach a full stretch in your triceps [arms at ~90 bend]
- extend your arms and press up, leading with your pinkies. 
- contract your triceps at the top of the rep.

Double Dumbbell Overhead Extensions

Rep Range: 10-12R
Tempo: steady 
Modification: supinated grip bent forward dumbbell kickbacks. 

- sit on the seated cable machine [double cable] 
- plant your feet on the ground and adduct [squeeze] the bench with your knees. 
- hold on to each handle with a supinated grip 
- keep a neutral spine and bend forward so your chest is facing down. 
- bend your arms and raise your elbows up, in line with your torso
- allow your elbows to flare out at 45 degrees from your torso
- pull the cables as you extend your arms straight back 
- palms should be facing down at the top of the rep
- contract your triceps
- release with control, keeping the elbows pinned in line with your torso.

Seated Double Cable Supinated Grip Kickbacks

Time: 1 minute
Tempo: steady 
Modification: bench dips, feet straight or legs bent

* if you do not need assistance and can sustain good form on your dips for a minute, go without the band. 

- loop a large loop band around each handle of the dip machine. 
- position yourself on the dip machine (neutral grip- palms pressing into the handles)
- bend your knees and support them on the band or keep the legs straight and support with your feet on the band. 
- start with arms extended [not locked out]
- squeeze your glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- bend your arms and lower your chest until you reach a full stretch in your chest [~90 degree bend in the arms]
- drive your palms through the handles and press yourself up until your arms are extended.

Assisted/Banded Dips

Reps: Failure [as many reps as you can complete with good form]
Tempo: steady 
Modification: incline push ups or push ups on knees 

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

2/19 Chest and Triceps [CHALLENGE WK7/DAY6]

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!

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 💪❤️‍🔥

2/19 Chest and Triceps [CHALLENGE WK7/DAY6]

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