Name: Playbook - Sam Sweeney - 3/15 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:27.659Z
Duration: 75 min
Description: 3/15 Chest, Shoulders, Triceps

Mohammed

Kody Young

Jennifer

yangBAE

Sarah

Then pump is real today and I didn’t even drink pre workout!! 🔥💪🏻

Stephanie

Megan

That was fun and left me with a huge smile. Thank you 😊

Betty

Daniel

Routine off with the upload this am but that’s ok! We always adjust because we in it for the long haul

Porchia

Your workouts this week are just on a whole other level 🔥🔥🔥

I love chest day! This one was tough but so fun

Katie

Kayla

Janelle

Libby

Never want this split to end. This workout was absolute perfection.

Audry

Rebecca

Donalee

Holy hell woman! Finally got my top set of push presses to 80lbs. Will stick to your programming foreverrrrr

Megan Laudick

Becky

Jane

Kelsey

Nicole Olsen

melanie

Tiffany

No matter how many times I say I completed this, it doesn’t mark it complete for me 😢

Meghan

Michelle Zabin

Anna

Another spicy one !! Feeling strong leaving the gym !

Rachael Milbrook

I'm loving this week's burnout drop sets! 🔥🔥🔥🔥

Alicia Heier

Dedra

Krystal

Deja

Amie

Loved the burn out lateral raises! 🔥🔥🔥

April

Jolene Plank

Tasha

Shelby

Emma

Cori

Nyakeh

Shoulder pumps are dam good with last finisher

Lakshmi Neelesh Nimmagadda

Tracy

Maria Zenz

Happy Wednesday! 

Week 5 of 6 in the current split

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Chest, Shoulders, Triceps:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: Shoulder Mob: 2 mins minimum 
b. Banded Distraction Elbow Mob: 2 mins minimum per side
c. Banded Distraction Elbow Extensions: 2 minutes minimum per side 
e. 3 minutes Walking Inchworm
f. Banded Pull Aparts: 30R
g. Plank Shoulder Taps: 30 taps total 

Strength Training: 
1. Barbell Push Press: 5S/5R 

2. Dumbbell Flat Bench Chest Press: 4S/8-10R

Compound Set: 
3a. Double Cable Low Fly: 3S/6-8R w/ pause Drop 8-10R [3 second pause at the top of your first 6-8R]
3b. Single Arm Cable Front Raise [neutral] : 3S/6-8R each side [3 second pause at the top]

4. Banded Close Grip Decline Push Ups: 4S/6-8R [4 second eccentric] 

5. EZ Bar Skull Crushers: 5S/10-12R 

6. Burnout: Lateral Raise Rack Run [machine or dumbbells]: 1S/Failure

3/15 Training Day Overview

Time: 2 Mins Minimum

Set Up: 
- loop the band high around a rack 
- loop your hands through the band, thumbs up
- face away from the band and walk forward 

Execution: 
- first, raise your arms overhead and allow the band to pull your arms back, while in a full end range of the overhead position 
- squeeze your glutes, pull your belly button to spine, and drive your ribs down 
- hold in this position and exaggerate your breathing 
- tension hunt and find tight areas
- then flip your arms to full extension position, arms reaching straight back behind you
- the band should track shoulder back and pull your arms together
- again, exaggerate your breathing 
- rotate side to side in both positions, practice external rotation at your shoulders 

*again spend as much time as needed in each position, minimum 2 minutes

Banded Overhead Distraction: Shoulder Mob

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum per side

Set Up: 
- loop the band low around the rack 
- get down on the ground in a kneeling position, facing 90 degrees from the rack/band
- pull the band and loop the free end of the band around your elbow furthest from the rack 
- plant your hand on the ground, fingers pointing in the direction of the band
- glue your palm to the ground by placing your free hand over your hand on the ground- push down 
- keep your shoulder in a stable position over your wrist
- flex your elbow into the band 
- control your arm into extension and allow the band to pull your elbow to its full end range position 
- flex and extend your elbow until you have full range of motion or you feel change
- move palms in both directions [fingers pointing away from rack as well]

Banded Distraction Elbow Extensions

Time: 3 minutes 

Set Up: 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace

Execution: 
- keep a neutral spine and bend your torso towards the ground 
- plant your hands on the ground, under your shoulders
- walk your hands out until they are directly under your front delts, high plank position 
- keep your legs as straight as possible and tip toe your feet in towards your hands [as close as you are able to with straight legs] 
- you may either stand all the way upright again, or stay facing the ground and move direction into the next rep

Walking Inchworm

Rep Count: 30R
Tempo: steady 

Set Up: 
- grip a band with a pronated grip on each end
*the further apart your grip, the less tension from the band, the closer- the more tension 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, brace
- extend your arms straight forward so your hands are in line with your front delts
- keep your traps down, scapula pinned [we want less movement in the scap, more focus on the rear delts here]

Execution: 
- keep your arms straight, a slight bend in the elbows is ok 
- use your rear delts to pull the band apart until your arms are extended out to your sides 
- contract your rear delts 
- release the band with control until your hands are in line with your rear delts again

Banded Pull Apart

Rep Count: 30R total 
Tempo: steady 
Modification: incline plank shoulder taps [hands on bench]

Set Up: 
- get down on the ground in a high plank position 
- position your hands under your shoulders
- drive your feet into the ground 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep hips square to the ground and lift one hand off the ground
- bend your arm and tap your opposite shoulder 
- extend your arm towards the ground again and plant your hand back down on the ground, under your shoulder
- alternate by picking up the other hand to tap the opposite shoulder again 
- keep hips square to the ground, try not to twist each time to tap 
- keep back flat, head/neck/spine neutral

Plank Shoulder Taps

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell push press, or barbell/dumbbell overhead press

Set Up: 
- rack the bar at shoulder level or just below 
- step your feet under the bar
- grip the bar with a pronated grip, shoulder width apart
- elbows should be down, palms foward
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the bar and step back from the rack ~3 steps

Execution: 
- bend your knees and push your hips back just slightly 
- extend your legs and press up onto the balls of your feet
- simultaneously extend your arms and press the barbell up and directly over your head [move your head under the barbell at the top]
- keep elbows pointing forward and in line with your delts as you press
- make sure your are fully locked out at the top of the rep 
- bend your elbows and lower the barbell with control 
- ‘catch’ the barbell with soft knees at collarbone or just below 
- keep a stiff trunk to support the momentum 
- keep explosive in your press

Barbell Push Press

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench
- plant your feet firmly on the ground
- pin your mid back to the bench
- squeeze your gluteus, pull belly button to spine and brace
- keep wrists straight and pronated grip on the dumbbells, tuck your pinkies forward just slightly to keep position 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest
- drive your feet down through the ground and press the dumbbells back up and over your ches
- dumbbells should be in line with your chest at the top of the rep
- contract your chest
- keep knuckles facing the ceiling and wrists straight
- do not clang your dumbbells together at the top of the rep

Dumbbell Flat Bench Chest Press

Rep Range: 16-18R total 
*6-8R w/ pause drop 10R
**drop the weight by 20-50%
Tempo: 3 second pause at the top of your first 6-8R, steady tempo on final 10R
Modification:  seated dumbbell low fly

Set Up:
- use no handle attachment and position each side of the cable low 
- grip the knobs of the cable on each side
- step to the center of the cable rig and take 2-3 steps forward 
- keep chest upright, squeeze your glutes and pull belly button to spine and brace 
- pin a slight bend in your arms 

Execution:
- lead with your thumbs and pull the cables forward and towards the center 
- bring thumbs together at the top of the rep, in line with your high chest
- hold and contract your pecs for 3 seconds on the first 6-8 reps 
- release the cable back down and out by your sides
- drop the weight by 20-50% on your drop set

Double Cable Low Cable Fly

Rep Range: 6-8R each side 
Tempo: 3 second pause at the top of each rep 
Modification: banded or dumbbell caption raise [thumb up]

Set Up:
- use no attachment and position the cable low
- stand in front of the cable, facing away 
- grip the cable with one hand, a neutral grip 
- keep chest upright, squeeze glute and brace 

Execution:
- keep your arm straight and raise the cable forward 
- when your hand is in line with your should hold and contract your front delt for 3 seconds [thumb up]
- lower the cable back down by your side with control

Single Arm Cable Front Raise [neutral]

Compound Set

Rep Range: 6-8R
Tempo: 3-4 second eccentric 
Modification: no band, lower or no decline 

*or use weight instead of band 

Set Up: 
- grip one side of the band with one hand, wrap the band behind your back, grip the other side in your other hand
- position yourself on the ground in front of a bench [or lower platform]
- elevate your feet on the platform 
- position your hands under your chest, inside shoulder width- close to touching 
- squeeze your glutes, pull your belly button to spine, and brace
- keep your head, neck, spine neutral 

Execution: 
- bend your elbows and keep them pinned to your sides
- use a 4 second eccentric to lower your chest towards the ground 
- tap your chest to the ground or as low as you are able to with control 
- extend your arms and press your chest away from the ground and up into the start position 
- contract your chest and triceps at the top of the rep

Banded Close Grip Decline Push Ups

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell skull crushers

Set Up: 
- load the EZ bar with appropriate weight
- grip the bar with a pronated grip, shoulder width or just insides 
- sit on the edge of a flat bench 
- lie back on the bench, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and position the ez bar over your chest
- pin your elbows in line with your shoulders

Execution: 
- bend your arms and lower the bar towards your forehead
- lower the bar to a ~90 degree bend in your arms or just below 
- extend your arm and press the bar back up and over your chest
- contract your triceps

EZ Bar Skull Crushers

Rep Count: FAILURE
Tempo: steady, quick 

*sub machine for dumbbells 

Set Up: 
- grip the handles of the lateral raise machine, neutral grip 
*if you’re using dumbbells, line up 3-4 pairs of weight from heaviest to lightest
- stand with the handles lined up on each side of your hips
- squeeze your glutes, pull belly button to spine and brace
- pin a slight bend in your arms 

Execution: 
- lift the handles and raise your arms out to your sides
- contract your lateral delt
- lower the handles back down by your sides with control 
- some controlled momentum is ok here
- continue reps until failure before moving down to each weight

Burnout: Lateral Raise Rack Run [DBs or Machine]

3/15 Chest, Shoulders, Triceps

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

Brianda

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 😈

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!

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! 🔥

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 🤩

3/15 Chest, Shoulders, Triceps

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