Name: Playbook - Sam Sweeney - 2/26 Chest and Triceps [CHALLENGE WK 8/DAY 6]
Uploaded: 2024-03-04T17:09:25.565Z
Duration: 60 min
Description: 2/26 Chest and Triceps [CHALLENGE WK 8/DAY 6]

I like the addition of the 5x:30 sets…nice to work a slightly lighter weight and work the endurance piece.

Carmen

Laura

Donalee

Kerry

And that’s officially a wrap!! Feeling 💯 accomplished and stronger!!

Alli

Can’t get enough of those seated overhead tricep extensions. That bench back support is a game changer for my form. I showed my friend who was also elated about this discovery!

Megan

Kirsten

Michelle

GWENDY

Deanna

Jane

Jean

This should've been titled triceps with a hint of chest😅

Brittney

Nyakeh

So proud of myself for completing this challenge and pushing myself to the end!! So thankful for Sam and Noel's programs.

Lacey

Was a Great challenge.Loved all the Workouts!! 💪🏽

Dedra

I hate chest and triceps 😅 but that was a great workout!

Erika

Heather

Michelle Correa

Best 8 weeks program ever! 
I learn so much on my body /mind and health this past 8 weeks I focus on ME and push myself to the limits that I never thought I can ! Huge THANK YOU Sam & Noel 
💖💛💕💥🥰😈✌️🎊💥🔥🔥
Sad but will continue this journey with y’all ! 

Reload can’t wait 😜

Julieann Cunningham

What a way to finish off the last 8 weeks! 🔥🔥🔥 as usual

Jenn

Challenge complete & couldn’t be more pleased!! Well done Sweeneys!!!!

Jennifer

FINISHED! We did it!! What a great 8 weeks!

Sarah Arosen

Emotional about last day! Loved this challenge so much

Sidney

Finally was able to hit 125 on incline! Loved today’s workout!

Jordan

All done- the most awesome and challenging 8 weeks😁

Chris

Savanah

Great way to end this 8 week challenge. Those decline banded push ups had me 💀. Looking forward to what’s next 💪

Katie

Holy tricep pump 😍🥵 so thankful for each and every workout during this challenge! Can’t wait to deload and head into the next split

Morgan

Almost started crying during those bench dips knowing it was the last exercise of this challenge ::,)) ready to PUSH daily training after this

Teagan

What a way to end the last 8weeks! Absolutely love chest/tri days

Portia

8weekkkkksss over baby! killed it and so ready for what's in store next. Let's continue making these gains baby!

Nicole

Such a wonderful program! I will continue with the daily challenges. I have to do back and bis tomorrow but sad it’s over.

Amanda Howell

Tammy

NOOO ITS OVER HOW 🥺🥺🥺🥺🥺 Amazing as always thanks so much ❤️💪🏼

Shannon Smolinski 

..And that’s a wrap for challenge! 🔥 ending it feeling stronger than ever, inside and out. Every workout challenged me and pushed me to be better and get stronger, this last workout was no exception. Thank you!!!!

Kimberly

Final chest and tri workout of the is challenge was the best!

Barbara

What a way to end the challenge! I was so excited to get today done, but also so sad to see it go! Those rolling skull crushers were insane! Loved this challenge!! 10 months postpartum and I’m in better shape now than after my first and all because I’m following your programming now!!

What an amazing journey! This was the first time I’ve completed a program to its entirety, something about your energy and vibes make it that much easier for anyone starting their training or pushing themselves to hit a new level. Gracias!!

Begonia

That’s a wrap!! What a great 8wks 💪🏻 Thank you Sam and Noel for such incredible programming!

Sarah

PB on incline bench and my triceps are on 🔥. No question it was a successful 8 week challenge!

Anne

Thanks for making chest days more interesting 👌🏼

Caitlin

No better way to finish the challenge than a killer chest pump 💥💪🏻

Megan Laudick

Kimmy

Week 8 Complete!

Best 8 weeks ever!

Thank you!! 💕

Crystal

Last day of challenge done and dusted!!! 💪🏼

Keri

A great finisher for the best 8 weeks of workouts I've ever done. Still have some goals to chase with regards to weights on the primary lifts, but consistency was the main goal of this challenge and I feel like I crushed it! Only missed one day (yesterday) because I was skiing! Thanks Sam and Noel for all the support and genius programming!

Thank you Sam and Noel for a killer 8 weeks 🔥 I appreciate you 💖

Alanna

Stephanie

[Challenge week 8/day 6]

Happy Saturday! 

2/26 Training Day Overview:

Suggested accessory Equipment: large loop band

Warm Up: Foam Roll, 10-15 mins steady state cardio 

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

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

Compound Set:
3. Slight Decline Banded Push Ups: 3S/6-8R [3 second eccentric] 
4. Chest Fly Machine: 3S/1R + 10R [10 second hold at the top of the first rep, steady tempo on last 10 reps]

Compound Set:
5. Cable Rope Tricep Extensions: 3S/20R
6. Seated [floor] Single Arm Overhead Extension: 3S/8-10R each side 

7. Rolling Skull Crushers: 1S/1 minute 

8. Burnout Challenge: Bench Dips: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

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: dumbbell floor press

- set the barbell on the rack to an appropriate height for you to be able to un-rack it while lying on the floor. 
- lie in a supine position on tIe floor with the bar in line with your forehead/top of your head
- bend your knees and plant your feet on the ground [or extend them straight for more difficulty]
- grip the barbell with a pronated grip. [grip width will depend on your body mechanics and mobility. A thumbs distance in from the knurling [the scratchy part] on each side is a good place to start. 
- pin your mid/high back to the floor, drive your feet through the ground. 
- un rack the bar and position it over your chest
- keep your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the bar until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the bar up over the chest. 
- wrists should stay in line with the elbows and arms should be at a ~90 bend at the bottom of the rep.

Barbell Floor Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: take out the decline and/or the band, or banded push ups on knees or incline

- stack plates, or use a bench or low box [the higher the bench or box, the more of a decline you will create, the more difficult the range of motion. Choose what will fit you best]
- loop a band around each hand and around your mid/high back 
- get down on the ground and place your feet up on the plates, bench, box.
- walk your hands out and plant them under the shoulders, just outside of chest width [high plank position]
- contract the glutes and quads and push your mid back through your Scap, hold this brace to keep full body tension 
- use a 3 second slow eccentric to bend the elbows below the shoulders and lower your chest to the ground [your chest must pass the height of the box, bench, plates in order for the deficit to be useful.]
- press through your palms and push up back into the high plank position

Slight Decline Banded Push Up

Rep Count: 1R + 10R [11 reps total]
Tempo: 10 second hold at the top of the first rep, steady tempo on last 10 reps
Modification: dumbbell incline chest fly


- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
* hold for 10 seconds at the top of the rep on the first rep
- release with control until you reach a full stretch through the chest.
- move into steady reps for the last 10 reps

Machine Chest Fly

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: dumbbell Tricep kickbacks

- Use a cable rope attachment and position it high. 
- grip the rope with a neutral grip and pin the elbows by your sides. 
- start with arms bent at 90 degrees
- extend the rope down, ripping it apart, until your arms are fully extended at the bottom of the rep. 
- contract the triceps
- release with control until arms are bent at 90 degrees. 
- keep elbows pinned by your sides throughout.

Cable Rope Tricep Extensions

Rep Range: 8-10R each side 
Tempo: steady
Modification : seated on bench with back support

- sit on the ground with your mid back against the side of a flat bench.  
- grab a dumbbell and hold it in one hand
- push your back into the side of the bench and extend your legs out. 
- straighten your arm overhead so the dumbbell is in line with the shoulder 
- pin the elbow in place, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arm and lower the dumbbell behind your head towards the opposite shoulder
- lower until you reach a 90 degree bend in your arm or slightly below [full stretch in the tricep]
- lead with the pinky and extend the dumbbell back up into the overhead position. 
- contract the triceps
- perform 8-10 reps before switching sides

Seated Single Arm Overhead Extension

Time: 1 minute
Tempo: steady 
Modification: dumbbell skull crushers on flat bench.

- lie on the ground in a supine position [chest up] 
- plant your feet on the ground and create a stable base
- grip a dumbbell in each hand and extend the arms so the dumbbells are in line with the shoulders. [neutral grip, palms facing in] 
- bend at the elbows and lower the dumbbells back, to the sides of your head [keep palms facing in] 
- bring the elbows down to your sides, tap the triceps to the ground, and immediately press the dumbbells back up over the chest, in line with the shoulders . [palms stay facing in]

Rolling Skull Crushers

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady 
Modification: bend the knees and plant the feet on the ground. 

* this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.

- position yourself on the side of a flat bench. 
- grip the bench slightly outside the shoulders, palms down, fingers facing away
- extend the arms and legs, legs can be straight out [more difficult] or bent with feet planted [modified] 
- keep your back close to the edge of the bench as you bend your elbows and lower your glutes towards the ground. 
- lower to a 90 degree bend in the arms or just below 
- press your palms through the bench and extend the arms
- contract your triceps at the top
- try to keep the shoulders from rolling forward as you lower
- keeping your back close to the edge of the bench will help keep tension off of the shoulders. Pay attention to your personal ROM here and only lower as far as feels in control for you.

Burnout Challenge: Bench Dips

2/26 Chest and Triceps [CHALLENGE WK 8/DAY 6]

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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

Kody Young

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 🍗 🔥

2/26 Chest and Triceps [CHALLENGE WK 8/DAY 6]

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