Name: Playbook - Sam Sweeney - 3/13 Chest and Tricep
Uploaded: 2024-03-13T00:39:00.939Z
Duration: 75 min
Description: 3/13 Chest and Tricep

Omayma

Shelly

Those supinated tricep extensions HUMBLED ME

Brittany

Diana

Kody Young

Favorite day of the week 💪😍…And I love them all!

Megan

I feel like the workouts have gotten better this time around🔥 like I’ve been on fire a lot lately and I LOVE it!!!

Micaela

Christina

Still feeling sick but pushed through and felt powerful 🔥

A few days late but still showed up.  This was good!

Kimmy

Janelle

Tanya

Emily

Audry

Chelsey

Kristie

Katrina

Excited to see these numbers go up over time! With these workouts I know they will!

Jody

Lisa

Lizzie Paschal

Yanely

Chest isn’t always on the top of my list…fully enjoyed that pump though 🥵

Alli

Corrine

Jane

Angie

Autumn

Julie

Lacey

Lorena

Vonny

Regina

Porchia

Brooke

Aimee

Megan Laudick

Great lift! Those 15 rep sets get me! 🔥

Kristin Ritter

Steven

Maria Zenz

Happy Wednesday!

Week 1 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary 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. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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 and Triceps:

Optional Core Work: 
a. Decline Reverse Crunches: 2S/10-15R
b. Plank Shoulder Taps: 2S/20-30R total 

Strength Training: 
1. Primary: Bench Press: 3S/6-8R

2. Secondary: Single Arm Incline Chest Press: 4S/6-10R each side 

3. High Incline Dumbbell Hex Press: 8S/5R *every 20 seconds*

4. Cable Supinated Grip Extensions: 5S/5R drop 10R [3 second pause at the top of first 5 reps, steady tempo on drop set- drop the weight by 20-50% on drop set]

5. Half Kneel Single Arm Low to High Cable Chest Fly: 4S/10-12R each side [3 second eccentric] 

6. Floor Banded Skull Crushers: 3S/30R

3/13 Training Day Overview

Rep Range: 10-15R
Tempo: steady
Modification: flat bench reverse crunch

Set Up: 
- position yourself in a supine position on the decline bench, legs at the low end of the bench 
- reach your arms behind you and grip the ends of the bench with each hand
- contract your lats and pull yourself into the bench 
- bend your legs at 90 degrees
- squeeze your glutes, pull belly button to spine, and set your brace 
- tuck your chin 

Execution: 
- drive your upper back into the bench 
- use your core to lift your hips off of the bench 
- lift your legs towards the ceiling, keep your legs bent
- contract your core
- lower your hips to the bench with control

Decline Reverse Crunch

Rep Range: 20-30R total 
Tempo: steady 
Modification: incline plank shoulder taps

Set Up:
- get down on the ground in a prone position
- plant your hands on the ground under your front Delts 
- step your feet back into a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position
- keep hips in line with torso

Execution:
- lift one hand off of the ground
- bend your arm and reach your hand across your chest to tap your opposite front delt
- extend your arm and plant your hand on the ground under your front delt again
- alternate tapping the opposite shoulder to the opposite hand each rep
- keep hips from moving side to side
- keep hips in line with torso

Plank Shoulder Taps

Optional Core Work

Rep Range: 6-8R 
Tempo: steady, power
Modification: dumbbell flat bench chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your 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 by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Primary: Bench Press

Rep Range: 6-10R each side
Tempo: steady 

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in one hand, pronated grip 
- sit on the bench, press your mid back into the bench 
- plant your feet on the ground 
- extend your arm and position the dumbbell over your chest
- squeeze your glutes, pull belly button to spine and set your brace
- tuck your pinky forward slightly 
- extend your other arm over your chest or place your hand on your chest for mind/muscle connection 

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, arm bent at 90 degrees or slightly below 
- extend your arm and press the dumbbell over your chest again
- contract your pec
- keep your elbow under your wrist
- keep your wrist straight

Secondary: Single Arm Incline Chest Press

Rep Count: 5R 
*every 20 seconds 
Tempo: steady 

Set Up: 
- set your bench to a 70-80 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground, press your mid back into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the dumbbells over your high chest
- press the dumbbells together, use the flat sides of the dumbbells if you are using hex shaped dumbbells, to keep them glued together 
- hold tension in your chest by actively and continuously pressing the dumbbells together 
- tuck your chin 

Execution: 
- bend your arms and keep your elbows traveling close to your sides 
- lower the dumbbells to your high chest
- extend your arms and press the dumbbells away from your chest again with control 
- contract your high chest and triceps at the top of the rep 
- keep your wrists straight
- keep active tension in your chest and dumbbells together throughout each rep

High Incline Hex Press

Rep Range: 5R drop 10R 
*drop the weight by 20-50% on drop set
Tempo: 3 second hold at the top of first 5 reps, steady tempo on drop set
Modification: banded supinated grip tricep extensions, or supinated grip tricep kickbacks

Set Up: 
- attach two single handles to one side of the cable and position it high 
- step in front of the cable facing the handles
- grip the handles with a supinated grip 
- step away from the cable 1-2 steps 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward just slightly 
- pull the cables and pin your elbow by or slightly behind your torso, keep them pinned in close to your sides
- start with your arms bent at ~90 degrees

Execution: 
- extend your arms and pull the handles apart as you pull the cable towards the ground
- contract your triceps at the top of the rep
- keep your elbows pinned by your sides and release the cable with control 
- lower the cable to a 90 degree bend in your arms at the bottom of the rep 
- keep your traps down and shoulders back

Cable Supinated Grip Tricep Extensions

Rep Range: 10-12R each side
Tempo: 3 second eccentric 
Modification: half kneel or seated low to high single arm chest fly 

Set Up: 
- attach a handle to one side of the cable and position it low
- step in front of the cable facing 90 degrees from the handle
- step about an arms distance away from the cable, get down into a half kneeling position with your knee down on the leg closest to the cable- other leg bent at 90 degrees with foot glued to the ground 
- extend your arm closest to the cable out to your side to grip the cable with a supinated grip
- pin a slight bend in your arm 
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips and chest facing square, forward- 90 degrees from the cable 

Execution: 
- pull the cable up and across your chest
- contract your chest when the handle is in line with the center of your chest
- release the cable and extend your arm low and out to your side again with control 
- keep control of the movement through your pec
- keep your wrist straight 
- keep your chest tall, traps down, and shoulders back

Half Kneel Single Arm Low to High Cable Chest Fly

Rep Count: 30R
Tempo: steady 
Modification: floor dumbbell skull crushers

Set Up: 
- loop the band low around a rack or machine 
- lie in a supine position in front of the band, feet pointing away from the rack 
- bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- reach back to grip each end of the band with a pronated grip 
- extend your arms straight and pull the band over your chest
- keep your elbows pinned in line with your front delts
- drive your mid back into the ground 

Execution: 
- bend your arm and lower the band towards the rack behind you
- release the band to a 90 degree bend in your arms 
- extend your arms and pull the band over your chest 
- contract your triceps
- keep your wrists straight, tight grip on the band

Floor Banded Skull Crushers

3/13 Chest and Tricep

Ashlee

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

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

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!

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 🥵🥵🥵🥵

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

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

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

3/14 Quads and Glutes

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/13 Chest and Tricep

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