Name: Playbook - Sam Sweeney - 2/6 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:28.767Z
Duration: 75 min
Description: 2/6 Chest, Shoulders, Triceps

Best way to start Valentine’s Day! ❤️

Kody Young

I love how the floor press really activated my triceps 🔥🔥🔥

Megan

Regina

Jamie

Kinda hit a plateau with incline bench press but we working on it 💃

Katie

Mandy

Lamia

The pump was real!!  Those military presses and cable flys were 🔥🔥🔥

Amber

Amanda

Finished in 65 min :) not including abs. Great one! I can really tell my strength is increasing.

Danielle

Jenn

I continue to be surprised with enjoying a workout with chest focus! 🫶🙌

Manda

Mike

Corrine

Loving the simplicity of these workouts. Simple and EFFECTIVE

Audry

For some reason I couldn’t open up the images/videos today! Hopefully my app works better tomorrow :)

Janelle

Loved the dead stop shoulder presses👏🏼

Kashay Sullivan

Danielle Farley

I had a very hectic, frustrating morning, and this was the trick I needed to kick me out of my funk

Rachel Martin

Those Dead Stop Standing Military Press 🔥🔥🔥

Mia Arrowsmith

My entire body was engaged…🔥🔥🔥thank you 🙏🏼

Lorena

I am LOOOVING this split and how it’s set up. The 20,15,12,10,20 rep scheme is 🔥

Oomph 😮‍💨😮‍💨 shoulders on 🔥🤌🏻

Shelly

Nyakeh

Paula

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Porchia

Vonny

Shoulders will down until further notice. 🫠

Reyd

Stephanie

Hello chest and shoulder 😅 great workout 💪

Chelsey

Good to see strength gains or low reps🔥🔥

Lakshmi Neelesh Nimmagadda

Laura

Megan Laudick

Great shoulder, chest and tricep workout!

Kristin Ritter

Steven

Chiara

Happy Tuesday!

Week 6 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. Chest Supported Dumbbell Tricep Kickbacks: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Dead Stop Standing Military Press: 5S/6-8R[3 second eccentric]

5. Alternating Dumbbell Floor Press: 5S/10-12R total 

6. Single Arm Low to High Cable Chest Fly [Pronated Grip]: 3S/6-8R each side [2 second pause at the top of each rep]

2/6 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, 20R
*adjust load to fit rep count as app
Tempo: steady 
Modification: bent over kickbacks

Set Up: 
- set your bench incline to 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench, facing the pad
- press your chest and hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- squeeze your scapula together
- bend your arms and drive your elbows high behind you, pin them in line with or slightly above your torso 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- lead with your pinkies and extend your arms straight back behind you
- contract your triceps when your arms are extended, pinkies in line with your elbows
- keep your elbows high and pinned by your sides and bend your arms as you lower the dumbbells towards the ground with control 
- lower the dumbbells to a 90 degree bend in your arms on each side

Chest Supported Tricep Kickbacks

Rep Range: 6-10R 
Tempo: 3 second eccentric, full pause at the bottom 
Modification: standing dumbbell overhead press

Set Up: 
- position the pins/safety bars of the rack just above shoulder height
- rest the barbell across the bars and load with appropriate weight
- step directly behind the barbell, the barbell should be in line with or just slightly above your shoulders
- grip the bar with a pronated grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down and keep a neutral head, neck, and spine 

Execution: 
- extend your arms and press the bar away from the safety bars and into the overhead position 
- contract your delts, keep a tight upper back and braced torso
- bend your arms so your elbows travel slightly in front of the bar 
- lower the bar to the safety bars again with control 
- take a full pause at the bottom of the rep, each set

Dead Stop Standing Military Press

Rep Range: 10-12R total 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- sit on the ground, rest your dumbbells on your knees
- use your lower body to lift the dumbbells up and over your chest as you lie back in a supine position 
- position the dumbbells over your chest, pronated grip on the dumbbells
- drive your mid back into the ground
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- tuck your pinkies forward and keep one arm extended with the dumbbell over your chest
- bend your other arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, tap the ground with your tricep at the bottom of the rep
- extend your arm and press the dumbbell up to meet your other dumbbells over your chest
- contract your chest

Alternating Dumbbell Floor Press

Rep Range: 12-15R each side
Tempo: 2 second pause
Modification: incline bench single arm dumbbell low to high chest fly 

Set Up:
- use no handle attachment and position one side of the cable low
- step in front of the cable facing 90 degrees from the cable
- grip the cable with the hand closest, pronated grip
- step 1-2 steps away and 1-2 steps forward 
- extend your arm back towards the cable, pin a slight bend in your elbow
- squeeze your glutes, pull belly button to spine, and set your brace

Execution:
- pull the cable up and across your torso
- when your hand is in line with your chest, contract your pec
- release the cable and lower your arm with control
- keep your hips and torso square 90 degrees from the cable

Single Arm Low to High Cable Chest Fly [Pronated Grip]

2/6 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

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 😈

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

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

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! ❤️🔥

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 ❤️

2/6 Chest, Shoulders, Triceps

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