Name: Playbook - Sam Sweeney - 3/20 Chest and Triceps
Uploaded: 2024-03-20T00:58:06.005Z
Duration: 75 min
Description: 3/20 Chest and Triceps

Jessie

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

Micaela

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

Kody Young

That was beastly! Absolutely epic pump 💪❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Yanely

Jamie

Lamia

Kristie

Grace

Really felt the tri engagement on the banded extensions there at the end!

Audry

Triceps poppin’!! 🔥🔥🔥 I see you…

Alli

Chelsey

💪🏻 not always motivated for a chest day but always feel good after I do   Love the banded sets at the end!

Stephanie

Janelle

Maria Zenz

Christina

Kimmy

Amber

Shelly

Lorena

Vonny

Alayna Nathe

Regina

Porchia

imagine doing this while listening to cowboy carter 🤤

Brooke

Megan Laudick

Had to rush through but that was 🔥🔥🔥

Kristen

Steven

Happy Wednesday!

Week 3 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. 1 1/4R Flat Bench Supinated Chest Press: 8S/5R *every 20 seconds*

4. Floor Dumbbell Rolling Skull Crushers: 5S/6R drop 12R [3 second eccentric on first 6 reps, steady tempo on drop set- drop the weight by 20-50% on drop set]

5. Single Arm Decline Dumbbell Chest Fly: 4S/8-10R each side [3 second hold at the bottom of each rep] 

6. Banded Tricep Extensions: 3S/30R

3/20 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
*1R + 1/4R= 1 full rep 
*every 20 seconds
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- lie in a supine position on a flat 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
- keep the natural arch in your low back to protect your shoulders 
- extend your arms and position the dumbbells over your chest
- tuck your chin 

Execution: 
- bend your arms, keep them traveling close to your sides,  ~45 degrees from your torso 
- lower the dumbbells to either side of your chest, at least a 90 degree bend in your arms
- press the dumbbells up only 1/4 rep
- lower the dumbbells to either side of your chest again 
- extend your arms and press the dumbbells over your chest again with control 
- contract your chest at the top of the rep 
- keep your wrists straight
- keep your elbows directly under your wrists

1 1/4R Flat Bench Supinated Chest Press

Rep Range: 6R drop 12R 
*18R total 
*drop the weighty by 20-50% on drop set
Tempo: 3 second eccentric on first 6 reps, steady tempo on drop set

Set Up: 
- grip each dumbbell with a neutral grip 
- lie on the ground in a supine position, bend your legs and plant your feet on the ground or extend your legs out straight 
- squeeze your glutes, pull belly button to spine, and set your brace
- press your mid back into the ground 
- extend your arms over your chest and pin your elbows in line with your front delts, palms facing in 
- tuck your chin 

Exeuciton: 
- keep your elbows over your front delts and bend your arms 
- lower your dumbbells towards the ground on either side of your head
- when your arms are bent at 90 degrees, rotate your elbows down so your triceps tap the ground, dumbbells point towards the ceiling at the bottom of the rep 
- extend your arms and press the dumbbells over your chest again with control 
- contract your triceps at the top of the rep 
- keep this one fluid 
- keep tension in your triceps throughout each rep

Floor Dumbbell Rolling Skull Crushers

Rep Range: 8-10R each side
Tempo: 3 second pause at the bottom of each rep 
Modification: if you do no have a decline bench, you can slide one or two plates under one end of a flat bench to create a natural decline 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- position yourself on the decline bench, feet at the high end of the bench
- lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and press your mid back into the bench 
- extend your arm holding the dumbbell, position the dumbbell over your chest
- pin a slight bend in your arm 

Execution: 
- lower the dumbbell out to one side
- feel a full stretch across your chest when the dumbbell is in line with your torso out to your side
- keep your arm mostly straight and lift the dumbbell back towards the ceiling and over your chest
- contract your pec on one side
- keep your wrist straight 
- keep your back glued to the bench

Single Arm Decline Dumbbell Chest Fly

Rep Count: 30R
Tempo: steady 
Modification: cable rope tricep extensions 

Set Up: 
- loop a large loop back high around a rack 
- step under the band, grip the band on each side with a neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright, chest facing forward
- pull the band and bend your arms at 90 degrees
- pin your elbows close to your sides, in line with or slightly behind your torso 

Execution: 
- extend your arms and pull the band down towards the ground 
- pull the band apart at the bottom of the rep and contract your triceps
- keep your elbows pinned and bend your arms as you release the band with control back to the start position 
- keep your traps down, shoulders back

Banded Tricep Extensions

3/20 Chest and 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

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!

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!

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

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

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

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

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

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/20 Chest and Triceps

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