Name: Playbook - Sam Sweeney - 3/15 Chest and Shoulders
Uploaded: 2024-03-04T17:09:25.646Z
Duration: 65 min
Description: 3/15 Chest and Shoulders

Such a good burn! Upper is improving from one of my weakest sections.

Sammi

Lindsay

Audi

Chris

Amanda

Natasha

No lie, favorite workout of this new progression so far! Feeling like Superwoman 💗💪

Megan

My chest and shoulder are done stick a fork in them! Spicy and nothing but love ❤️

Kody Young

You can feel the pump! 🔥
Very satisfying workout 💪🏻

Klaudia

Loved the triset! Especially the lateral raises. Shoulder burns are my fave! Thanks Sam and Noel

McKenna

Sweet workout!!!!❤️💪🏻💕‼️💯🎉

Donalee

Sarah

Lisa

Kate

That shoulder triset 🥵 loving this day of the split

Francesca

Karen Arce

Karolina

Kyla

Haley

This was a good’n. My arms are shaking picking up my beer.

Jessica

Katie

Melissa

I’m exhausted!!! 💪🏽💪🏽💪🏽

Destiny

My shoulders are on fire 🥵🔥 instead of banded push-ups at the end I did a 25lb plate. Super burner. Lifting my arms is gonna be hard the rest of the day

Morgan

Dena

Mindy

Stephanie

Easily my favorite workout of this new split ❤️‍🔥

Christina

Cassie

Melinda

Samantha Briggs

Kate Wolf

Holy guacamole! Favorite day of the week by far!! 💪🏼🥵🔥

Alexandra

Raksha

Sidney

Great workout but impossible to superset the decline chest with the pec deck where I train unless I go after hours.

Michelle

How am I supposed to shampoo my hair after this?! 🥵 Arms on fire!

Sweet Moses! That was a good one! That triple set was a good one! My shoulders were on 🔥

DeAnna

Jenacca

Such a good pump today! Chest is my least favorite but I’m starting to like it more because of your programming 😆 except the pushups at the end which I don’t understand how anyone can do on their toes after a workout like that 😅

Cara

Getting stronger!! Loving the eccentric work 🔥

Kashay Sullivan

Great pump from this today 💪 loving this split so far 😍

Michelle Correa

Happy Tuesday! 

3/15 Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: Foam roll, warm up and activation routine A from app. 

1. Bench Press: 5S/5R [3 second eccentric]

2. Seated Dumbbell Overhead Press: 4S/8R [2 second pause at the bottom of each rep] 

Compound Set: 
3A. Decline Neutral Grip Chest Press: 4S/6-8R 
3B. Single Arm Pronated Grip Machine Chest Fly: 4S/8-10R each side 

Compound Set: 
4A. Standing Arnold Press: 3S/10-12R 
4B. Banded Pull Apart: 3S/20R
4C. Single Arm Iso Hold Lateral Raise: 3S/8-10R each side 

5. Banded Hand Release Push Ups: 3-5S/5R  [*15 seconds rest]

Warm Up Sets: 1-2S
Rep Count: 5R 
Tempo: 3 second eccentric
Modification: Flat bench dumbbell 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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, 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.

Bench Press [slow eccentric]

Warm Up Sets: 1-2S
Rep Count: 8R
Tempo: 2 second pause at the bottom of each rep

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell with each hand and position them on your knees. 
- lift each leg and to assist you as you press the dumbbells up  into the overhead position 
- keep your scapula depressed use your lats to help stabilize and support the shoulders

Execution: 
- bend your elbows and tuck your pinkies in as you lower the dumbbells 
- lower to ~90 degree bend in the elbows (or just below)
- pause there for 2 seconds on each rep. 
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- keep dumbbells in line with the shoulders at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Range: 6-8R
Tempo: steady 
Modification: bridged floor press

**If you do not have access to a decline bench, slide a plate or two under one end of a flat bench to create a slight decline. 

Set Up: 
- grip a dumbbell in each hand and position yourself on the decline bench. 
*use a spotter to help load the weight or be careful as you get set into position
- squeeze your glutes and press your mid/upper back into the bench. 
- position the dumbbells over your chest, in a neutral grip position [palms facing in] 

Execution: 
- bend the elbows and lower the dumbbells to either side of your chest [or until your arms reach a 90 degree bend] 
- keep elbows at a 45 degree angle from the torso 
- feel the full stretch across your chest at the bottom of the rep
- extend your arms as you press the dumbbells back over the chest.

Decline Neutral Grip Dumbbell Chest Press

Rep Range: 8-10R
Tempo: steady 
Modification: single arm pronated dumbbell chest fly 

Set Up: 
- set up on the chest press machine 
- grip one side of the handles with a pronated grip, palm down- leading with the thumb. 
- press your back into the pad and plant your feet firmly on the ground 

Execution: 
- lock in a very slight bend in the elbow on the working arm. 
- use your non working arm to help stabilize and keep the hips from twisting or shifting. 
- lead with the thumb and fly the handle towards the center of your chest. 
- contract the high chest/upper peck at the top of the rep [palm in line with your pec]
- release the weight with control until you are in a fully stretched position across the chest/pec.

Single Arm Pronated Grip Machine Chest Fly

Compound Set

Rep Range: 10-12R
Tempo: steady
Modification: seated Arnold press

Set Up: 
- grip a dumbbell in each hand
- stand with feet together/shoulder width apart
- squeeze your glutes and brace your core to keep the spine neutral in the overhead position. 

Execution: 
- lift the dumbbells to the overhead position, dumbbells in line with the shoulders, palms forward. 
- bend your elbows as you lower the dumbbells until you have a 90 degree bend in the arms. 
- immediately rotate the dumbbells so your palms are facing in and the dumbbells are in line with your high chest. 
- rotate the dumbbells back out until the palms are facing forward again, arms at a 90 degree bend. 
- press up into the overhead position.

Standing Arnold Press

Rep Count: 20R
Tempo: steady 
Modification: bent over or chest supported dumbbell rear delt row [pronated grip/wide row]

Set Up: 
- grip the band shoulder width apart *the more narrow the grip on the band, the more tension you will have to work against, adjust accordingly. 
- stand with feet together/shoulder width apart. 
- squeeze your glutes and lock in a strong brace in the core to keep the spine neutral throughout each rep. 

Execution: 
- hold the band out in front of you, in line with your chest/front delts [palms down]
- keep the scapula pinned and focus on contracting the rear delts as you lead with the pinkies and pull the band apart. 
- contract the rear delts when your arms are fully extended out to each side and pinkies are in line with the rear delts. 
- release the bend with control. 
- watch for hyperextension in your low back, keep a strong core to make sure the movement is isolating the rear delts.

Banded Pull A Parts

Rep Range: 8-10R each side
Tempo: steady 
Modification: take out iso hold. 

Set Up:
- sit on a bench with a back support. 
- grip a dumbbell in each hand and start with both arms down by your sides. 
- plant your feet firmly on the ground. 

Execution: 
- raise both dumbbells out to your sides, arms extended and palms down
- hold one arm out in the extended position, dumbbell in line with the shoulder 
- while one arm holds the weight out, proceed with lateral raise reps on the other arm. 
- raise the arm slightly in front of your torso and lead with the pinky for further lateral/medial delt activation.

Single Arm Iso Hold Lateral Raise

Triset

Reps: 5R 
Tempo: steady 
Modification: take out the band, drop to your knees. 

*every 15 seconds

Setup: 
- position a large loop band across a rack using the pins on each side. 
- get down on the ground in the push up position, hands just outside of your chest, under your shoulders. 
- position the band on your low back/hips. 
- squeeze your glutes, contract your quads and push your mid back through your scapula and hold this ‘hollow’ position. 
- stay rigid in your trunk to hold the brace. 

Execution: 
- bend your elbow below your shoulders and lower your chest all the way to the ground. 
- rest your chest and hips [torso on the ground and raise your hands off the ground. 
- plant your hands back on the ground, under your shoulders, just outside the chest. 
- press yourself back up into the high plank/push up position. 
- hips and chest should rise and lower at the same time. Watch for worming or hips dipping as you move through the reps.

Banded Hand Release Push Ups [band at hips]

3/15 Chest and Shoulders

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$$ 🔥

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

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 🥵🥵🥵🥵

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 😉)

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 ❤️

3/15 Chest and Shoulders

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