Name: Playbook - Sam Sweeney - 3/30 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.711Z
Duration: 70 min
Description: 3/30 Chest, Delts, Biceps

Loving the variety of these lifts and the holds. Huge pump. I'm here for it forever.

Megan

Once again….those 15 second holds 🥵🥵

Amie

Burn soooo good 🔥 the deadstop bench press was a killer

Such a strong day! Especially loved the cable work 💕💕💪

Emily

Great workout, 1st time being able to log my weights! Super exciting!

Erin

Jackeline Medel

Mikaleigh

Michaella

yangBAE

Those 8x8 with 60 are killers in this cycle!  So deceiving!

Diana

Jessica

Eduardo

Gabriela

Mike

Missy

Courtney

Kristin

Nicole

Vanessa

Joanne

Christina

Stephanie

This split is absolute PERFECTION. 6 weeks please!!!

Audry

Loved the dead stop BP! At 115 lbs it wasn’t easy! Also loving how quick the workouts are! Get in, stretch, hit it hard, get out! Loving it!

Christian

Sasha

Carrie Feather

Terra Brown

Julie

Olga

Audi

Amazing. Absolutely living this new split! ♥️

Whitnee

You know how to program! Love this combo. Holy heck I am on fireeeeee

Katie

This one burns like fire 🔥 🔥🔥🔥🔥

Ann Marie

The pump!!!! By far my favorite day of the week

Megan Laudick

Bree

Rachael Milbrook

Libby

Alicia Heier

Annie

Kelsey

Mia Arrowsmith

Jimmy

Shelly

Jane

Kayleigh B

Happy Thursday!

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*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.

Back, Rear Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one Upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Plate Press Out: 2S/30R 

2. Dead Start Bench Press: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Seated Dumbbell Overhead Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Superset: 
4a. Double Cable Bent Forward Chest Fly: 3S/16-20R  
4b. Double Cable High Curls: 3S/10-12R

Superset: 
5a. Seated Dumbbell Lateral Raise: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Seated Hammer Curls: 3S/15R [15 second hold at the top of your final rep, each set]

3/30 Training Day Overview

Rep Count: 30R
Tempo: steady

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a small plate in each hand, pronated grip 
- straddle the bench with your legs, sit on the bench and press your chest into the back of the pad
- extend your arms so the plates are directly below your shoulders 

Execution: 
- retract your scapula, bend your arms and drive your elbows straight up- plates directly under your elbows, palms back 
- externally rotate your arms and point the plates straight forward
- extend your arms and press the plates out and away from your shoulders 
- retract your scapula, bend your arms and pull the plates back towards you
- hold tension in your delts, upper/mid back throughout

Activation: Plate Press Out

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell flat bench chest press

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- position your safety bars/pins so that when you lie on the bench, the bar can rest on the pins/bars just above the mid point of your chest
*practice with just the bar to set your rom and get comfortable before loading. 
- slide your torso under the bar, line your bar up with your mid chest
- plant your feet on the ground, toes in line with your knees, feet flat on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and grip the bar with a pronated grip, just outside shoulder width [elbows should be bent at 90 degrees or slightly below in this bottom, start position] 
- elbows should be under your hands 
- lock in the slight arch in your lower back [this will protect your shoulders in the pressing position and will also help you create and keep full body tension]


Execution: 
- think about screwing your feet into the ground and driving them away from the bench into the ground
- extend your arms and press the bar up and over your chest, in line with your eyes
- bend your arms and lower the bar back to the safety bars with control 
- come to a dead stopped position at the bottom of the rep 
- keep full body tension throughout

Primary: Dead Start Bench Press

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 

*30-60 second rest

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support 
- plant your feet on the ground 
- press your back into the pad
- squeeze glutes, pull belly button to spine and brace
- keep an upright torso and neutral head, neck, and spine 
- begin with the dumbbells resting on your knees
- kick up each leg and use the momentum to lift your dumbbells into the overhead position
- pronated grip on the dumbbells with pinkies tucked forward just slightly 

Execution: 
- bend your elbows, keep them tucked slightly in front of your shoulders
- lower the dumbbells to a 90 degree bend in your arms or slightly below
- extend your arms and press the dumbbell back up and overhead, in line with your shoulders at the top

Seated Dumbbell Overhead Press

Rep Range: 16-20R 
Tempo: steady 
Modification: dumbbell chest fly

Set Up: 
- attach single arm handles to each side of the cable 
- position each side of the cable above shoulder height 
- grip each handle with a neutral grip 
- step to the center of the cable
- squeeze your gluteus, pull belly button to spine and brace
- push your hips back and bend your chest to face the ground 
- pin a slight bend in your elbow

Execution: 
- pull the cables down towards the ground and to meet in the center, below your chest
- contract your pecs
- release the cables with control until your arms are extended out to your sides again

Double Cable Bent Over Chest Fly

Rep Range: 10-12R
Tempo: steady 
Modification: banded high cable curls

Set Up: 
- attach the single arm handles to each side of the cable 
- position the cables at shoulder level 
- grip each handle with a supinated grip 
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, and spine 
- extend your arms out to your sides, towards the cables on each side
- pin your elbows in place, in line with the cables

Execution: 
- pull the cables from the sides and curl the handles towards your shoulders
- contract your biceps 
- release the cables and extend your arms out to your sides again 
- keep arms at shoulder level

Double Cable High Curls

Superset

Rep Count: 15R 
Tempo: 15 second hold at the top of final rep, each set

Set Up: 
- grip a dumbbell in each hand 
- sit on a bench, plant your feet on the ground 
- extend your arms holding the dumbbells down from your shoulders, neutral grip on dumbbells 
- sit tall, drive ribs down and pull belly button to spine to brace 
- pin a very slight bend in your arms 

Execution: 
- extend your arms and raise the dumbbells out to your sides
- when the dumbbells are at shoulder level, contract your lateral delts 
- lower the dumbbells with control until your arms are back down by your sides
- hold the contraction in your delts at the top of the final rep, each set for 15 seconds

Seated Lateral Raise

Rep Range: 15R 
Tempo: 15 second hold at the top of final rep each set

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- sit on a bench, plant your feet on the ground 
- pull belly button to spine, drive your ribs down and keep a tall torso as you brace
- pin your shoulders down and back 
- extend your arms down by your sides 

Execution: 
- keep your elbows pinned by your sides
- bend your arms and curl your dumbbells towards your shoulders 
- contract your biceps at the top of the rep 
- lower your dumbbells back down to your sides with control 
- hold your curl position at the top of your final rep, each set, for 15 seconds

Seated Hammer Curl

3/30 Chest, Delts, Biceps

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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!

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

Kody Young

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

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 ❤️

3/30 Chest, Delts, Biceps

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