Name: Playbook - Sam Sweeney - 3/22 Chest and Shoulders
Uploaded: 2024-03-04T17:09:25.667Z
Duration: 65 min
Description: 3/22 Chest and Shoulders

That tri-set at the end was a killer 😥

Alyssa

My favorite shoulders and chest! 
I feel like I say that a lot! 🔥🔥

Great shoulder pump. That trio did it for me 🔥

Karla

Sammi

Loved that banded low press!! Feeling great! 💥

Kody Young

Chris

That one has my entire shoulder girdle feeling all kinds of happy 😃 Especially those scap and bench lat raises- I could do those every week!!! Kinda want to add those as a finisher for future shoulder days because they felt so amazing!

Megan

That triset had my shoulders on fire 🔥 and falling off! Love it !

Amber

Sarah

Katie

Whitney Carrington

I love the banded incline press, that last squeeze.....

Kate

That triset 💥🔥💥💪🏻💪🏻💪🏻

Denise Hofer

Jillian

Great workout. Getting stronger with bench.

Dedra

Amanda

Anna

Another great workout.  My shoulders are on fire!

Rachel

Loved that one!  Banded inclines press 👍🏼 and the Tri-set 🔥🔥🔥

Heather

Favorite moment: when I picked up 2 25lb dumbbells for shoulder press convinced it would be too much. But I nailed it😁

Caitlin

Mary

This was a good one.  Really feeling the pump💪🏽

Kimmy

Holy hell. That tri set kicked my ass 🥴🥴🥴🥴🥴

Gina

Ann Marie

They weren’t joking when they warned about that tri-set 🥵🥵

Morgan

Killer! 💪🏼 walkout push-ups were the fave today!

Paula

I feel accomplished. I benched 135 and did it easy!! Thank you so much. I have grown so much doing this program!!! 😃

Amanda Howell

I was feeling like a real bad ass putting up some heavy weight with the overhead press and then the triset happened. I was humbled reaalll quick!! Loved it!

Jessica Ramos

Mia Arrowsmith

All that slow tempo and iso hold work the last few weeks made such a HUGE difference for the steady tempo! Feeling so strong and controlled! 💪🏽

Kimberly

Felisha

Tammy

Man every time — feeling stronger and stronger 💪🏻💪🏻💪🏻

Janelle

Did everything but the push-ups Bc I gotta finish up work for the day. Will do push-ups later

Mackenzie

Caroline

Lacey

Kashay Sullivan

Shannon Smolinski 

🔥🔥🔥🔥 no power in the gym makes me happy!! Love working out in the dark!!

Woo finally hit 95 on my bench today! Loving the new split

Jordan

Catherine

The triset got me 🔥🔥🔥❤️❤️❤️

Jean

Always a 🔥 chest & shoulder workout!! Love it!

Jennifer

Lacy

Happy Tuesday!

3/22 Training Day Overview: 

Warm Up: Foam Roll, 10-15 minutes of steady state cardio 

1. Bench Press: 5S/5R

2. Seated Dumbbell Overhead Press: 4S/8R

Compound Set: 
3A. Banded Low Incline Chest Press: 4S/6-8R 
3B. Single Arm Cable Low Fly: 4S/8-10R each side 

Triset: 
4A. Recline Scaption Raise [out to in]: 3-4S/8-10R
4B. Incline Bench Side Leaning Lateral Raise: 3-4S/6-8R [1/2 ROM] + 6-8R [Full ROM] each side [12-16R total each side]
4C. Chest Supported Dumbbell Y Raise: 3-4S/15R

5. Walkout Push Up: 3-5S/30 seconds [30 seconds rest]

Warm Up Sets: 1-2S
Rep Count: 5R 
Tempo: steady, power
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]
- tap the bar to your chest]
- 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

Warm Up Sets: 1-2S
Rep Count: 8R
Tempo: Steady, power

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)
- 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: no band. 

Set Up: 
- set a bench to a low incline [35-45 degrees], sit on the bench. 
- pin a large loop band in the palm of one hand, wrap it around your back, and pin the other end of the band across the palm of your other hand. 
- keep the band pinned across your palms, pick up and grip a dumbbell in each hand. 
- rest the dumbbells on your quads, rock yourself back so the band is pinned against the bench your high back. 
- extend the dumbbells in line with your chest, band position on top of your arms. 
- plant your feet firmly on the ground. 

Execution: 
- bend the arms and lower the dumbbells to a 90 degree bend in the elbows, or just below 
- elbows should move below the shoulders and at a ~45 degree angle from your torso. 
- drive your feet down into the ground and press the dumbbells back over the chest. 
- use your core to help maintain stability while using the band. The band will work your stabilizing muscles and will provide more tension throughout the range of motion. Choose a manageable weight to begin with while getting used to the movement.

Banded Dumbbell Low Incline Chest Press

Rep Range: 8-10R 
Tempo: steady 
Modification: seated dumbbell single arm low fly 

Set Up: 
- attach a single arm attachment and position the cable low 
- stand facing 90 from the cable, 2-3 steps away
- grip the handle with the hand closest to the cable, supinated grip
- take 3-4 steps forward 

Execution: 
- lock in a slight bend in your elbow
- squeeze your glutes and create a stable base. 
- with a supinated grip, palm up, fly the cable up and in towards the center of your chest
- when the handle reaches chest height, contract your high chest 
- lower the weight with control 
- keep your chest upright and hips square forward throughout each rep.

Single Arm Cable Low Fly

Compound Set

Sets: 3-4S 
Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degrees
- grip a dumbbell in each hand and sit on the bench 
- press your back into the bench and plant your feet on the ground. 
- position dumbbells down by your sides

Execution: 
- lead with your thumbs and raise the dumbbells until they are eye level. 
- as you raise the dumbbells bring them together, thumbs come together at the top of the rep. 
- lower the dumbbells back down to your sides with control.

Recline Scaption Raise

Set Range: 3-4S
Rep Range: 6-8R 1/2 ROM + 6-8R full ROM each side [12-16R total each side]
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degrees 
- position yourself so one side of your body is leaned into the bench and your chest and hips are facing out, 90 degrees from the bench. 
- stack your knees on top of one another
- hook your arm around the top of the bench and hold. 
- grip a dumbbell in the hand further from the bench

Execution:
- push your hips forward and secure them in place. [squeeze your glutes/ribs down.]
- extend your arm down to your side so the dumbbell resting on the outside of your hip. [palm facing down] 
- extend your arm out and raise the dumbbell until it is in line with your shoulder. 
- lower with control until the dumbbell rests on your hip for the first 6-8R 
- on your last 6-8R allow the dumbbell to move past your hips, in front of your torso as you lower [increase the ROM}

Incline Bench Side Lying Lateral Raise

Set Range: 3-4S
Tempo: steady 

Set Up: 
- set a bench to a 60-75 degree angle. 
- grip a dumbbell in each hand and stand facing the bench. 
- press your chest and hips into the bench. 
- extend your arms down so the dumbbells are in line with your shoulders. 
- plant your feet on the ground. 

Execution: 
- keep your arms straight and raise the dumbbells in a Y shape
- dumbbells should be in line with your shoulders at the top of the rep. 
- lower the dumbbells with control
- keep your gaze down [6ft in front of you] to keep your head/neck/spine neutral.

Chest Supported Dumbbell Y Raise

Triset

Set Range: 3-5S
Time: 30 seconds
Tempo: steady 
Modification: drop to your knees on the push up. 

Set Up: 
- start standing with feet shoulder width apart. 

Execution: 
- reach your hands down to the ground, allow for a full stretch in the hamstrings
- walk your hands out until they are under your shoulders, just outside of the chest. 
- bend your elbows and lower your chest to tap the floor [elbows should move below the shoulders, out at a 45 degree angle from the torso] 
- drive your palms through the ground and press yourself back up into the high plank position. 
- hold a tight core throughout your push up [squeeze your glutes, contract your quads, and push your mid back through your scapula to lock in a tight brace for your push up] 
- walk your hands back in as far as you are able while keeping both feet on the ground and legs straight.

Walkout Push Ups

3/22 Chest and Shoulders

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!

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! 🔥

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 😉)

3/22 Chest and Shoulders

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