Name: Playbook - Sam Sweeney - 2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]
Uploaded: 2024-03-04T17:09:25.470Z
Duration: 60 min
Description: 2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]

Finally an overhead triceps extension that works for me!🙌🏼
Chest and Triceps are smoked🔥

Carmen

Adriana

I was shaking just putting the bar on the cable. There will be no overhead lifting - actually lifting at all for the rest of today 🔥

Sammi

Ahmad

I couldn’t even get one push up after those dips!! Eek!! I had to wait five minutes before the max push-ups at the end ! Holy smokes!

Kristina

Talk about Tricep burn! My arms are on fire! 🔥🔥🔥

Charis Gessel

That triset was both brutal and humbling. Thought my pecs and triceps would fall off by then end 🔥

My pecs and triceps are screaming and I LOVE IT!! That floor tricep extension with bench support was a game changer and my new favorite way to do those 😍

Megan

My grip strength is trash! Those sets with the 10-20-30 I was struggling getting a grip on the dumbbells. I had to go no thumb at times because of pain in my thumb/palm. Any tips or tricks?

Caroline

Chest pump and tri work at the end was 🔥🔥🔥

Amanda

Mike

Fran

My body just cannot go past 27 push ups, every time I'm so determined to get to the 30 mark and it just 0 to 100 with tanking...still burning in a good way though, but dannnng

Shaden

Shari

The only honest thing I would say (as a very loyal follower with mad respect for who you are and what you stand for consistently) is you are very advanced. I’m 16.3% body fat, weighing 131 lbs at 5’ 7” with 103lbs of that pure muscle and I can’t do 10 rep dips x 6 with a 10 second break. Your movements continue to get more and more advanced which is awesome! But 99% of your followers can’t do it if they’re doing it correctly!

Sara

Felisha

Maggie Peressini

Today was a light 30’ version,for burnout session I used a treadmill to get some scapular push-ups done✅😝

yangBAE

Denise Hofer

So so good Sam, thank you for amazing routines as always!!!

Melissa

Lisa

Went to do the push-ups at the end and my arms just stopped working 🔥🤯

Kayleigh B

Jean

Meghan

First day of my cruise and I knocked out some chest and tris!! Feeling good!

Emily

Holy crap had nothing left for pushups when I did this in a gym setting 💪🏻🤣

Push-ups to failure after all that chest work! Humbling And wonderful at the same time🥵🔥

Caitlin

Marelys Duenas

Everything is on fire and swollen 💪🏼🔥

Kayleigh

Kate

Lacey

Brooke

Omg!! I could only do 10 push-ups at the end!🤣

Lindsay

Mia Arrowsmith

Alexandra

Jeannie

Everything is on 🔥🔥🔥, as usual! Chest and tris are one of the hardest workouts for me, but I can feel the improvements in my strength 💪🏼💪🏼💪🏼

Jenn

Kat Renteria

Hole tricepssss 🥵 loved this workout!!

Aileen Bernuy

Ashley

Great workout! That burnout at the end was a killer.

Julia Bobell

Holly

Katie

Michelle Correa

This workout gave the muscle shakes!! I can see my triceps through my shirt 💪🏻 Gonna be a struggle to drive😜

Sarah

Corrine

My triceps are crying! Awesome lift today!

Jessica

[Challenge week 5/day 6]

Happy Saturday!

2/5 Training Day Overview: 

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

1. Incline Bench Press: 5S/4-6R [1-2 warm up sets]

Triset: 
2. Dips: 4S/10R
3. Kettlebell Floor Press: 4S/20R
4. Machine Chest Fly: 4S/30R

Compound Set: 
5. Seated Overhead Tricep Extension: 3S/6-8R [1-2 second pause at the bottom of each rep]
6. Cable Push Downs: 3S/8-10R [2 second pause at the top of each rep]

7. Feet Elevated Bench Dips: 6S/10R [every 10 seconds]

8. Burnout Challenge: Push Ups: 1S/Failure [check back at week’s 3 burnout for your number to beat. Track your reps]

Warm Up Sets: 1-2S
Rep Range: 4-6R
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: incline bench neutral grip dumbbell chest press. 

- Position yourself on the dip machine (neutral grip- palms pressing into the handles)
- start with arms extended [not locked out]
- criss cross the feet behind you, tuck the pelvis and squeeze the glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- lower 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. 
- hold the contraction/brace at the top of the rep for 3 seconds.

Dips

Rep Count: 20R
Tempo: Steady
Modification: feel free to sub KBs with DBs

- lie in a supine position on the ground. 
- extend legs straight out
- grip the kettlebells/dumbbells with a pronated grip. 
- pin your mid/high back to the floor
- squeeze the glutes and brace [create full body tension]
- begin with arms extended over the chest, kettlebells in line with your shoulders, your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the KBs until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the KBs 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.

Kettlebell Floor Press

Rep Count: 30R
Tempo: Steady 
Modification: Dumbbell flat bench 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. 
- release with control until you reach a full stretch through the chest.

Machine Chest Fly

Triset

Rep Range: 6-8R
Tempo: 1-2 sec pause at the bottom of each rep 
Modification: seated on bench 

- sit on the ground with your mid back against the side of a flat bench.  
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the side of the bench and extend your legs out. 
- straighten your arms overhead so the dumbbell is hanging down between your hands. 
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and lower the dumbbell behind your head until it taps the top of the bench. 
- pause for 1-2 seconds. 
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Extension [floor]

Rep Range: 8-10R
Tempo: 2 second pause at the top of each rep. 
Modification: dumbbell tricep kickbacks. 

- use the straight bar attachment and adjust the cable to a high position. 
- grip the straight bar with a pronated grip
- lean the torso forward just slightly, keep a neutral spine.
- pin the elbows by your sides, slightly behind the torso
- start with arms bent at ~90
- extend the arms and push down on the straight bar until arms are straight 
- contract the triceps and pause for 2 seconds. 
- release with control until the arms are bent at 90

Cable Tricep Pushdowns

Compound Set

Rep Count: 10R
Tempo: steady/quick 
Modification: feet on the ground. 

- position 2 flat benches enough distance away from one another that you are able to grip the edge of one bench while elevating your feet on the other. 
- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend the legs and elevate feet on the other flat bench, drive the heels through the bench. 
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- bend the elbows  until you reach a 90 degree bend in the arms
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close.

Feet Elevated Dips

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

[check back at your reps logged during week and 3 to find your reps to beat. Keep track of your rep count.]

- 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

2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]

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

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 😈

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 🍗 🔥

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 😉)

2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]

Community

More workouts from Sam Sweeney