Name: Playbook - Sam Sweeney - 3/6 Chest and Triceps
Uploaded: 2024-03-06T01:34:07.233Z
Duration: 75 min
Description: 3/6 Chest and Triceps

Omayma

Karolane

Chest activation was absolutely fantastic 💯 👏 🤯

Kody Young

I am enjoying this split so far. For the most part I am able to do the whole thing at home..besides those sets that need proper gym equipment. I am a home gym girly so being able to join the split while being home is fantastic

Jennifer Glenn

Lamia

Rowena

Diana

First day of the new split and I already feel the strength and progress I've made from the previous split 🔥 excited for this split!

Becky

Incline bench from last program made a HUGE difference in my flat bench strength!!!

Audry

Megan

Janelle

Might be better to mix the muscle group order a bit (I swapped the order of tricep extensions and pushups)

Sarah

Amanda

Maryse Lalumiere

Repped out 135 on my bench press… getting stronger each split 🔥

Kashay Sullivan

Amber

The push-ups AFTER bench and incline press 🥵🔥

Morgan

Kyle

Yanely

Lakshmi Neelesh Nimmagadda

Alexandra

Exactly what I needed this morning! 💪🏼

Kristen

Corrine

Kaila

Kaitlin

FUCK YEA LETS GOOOOOO! BEST chest and tri in a while. I'm fucking pumped!!! 💪 💪 💪

Nicole

Missy

Denise Hofer

Sis - it's only day 3 and I'm in LOVE with this split. 😍

Jordan

Dude. The push ups. I didn’t realize how strong i was. I saved the core work for an ender.. awesome

Christina

Lacey

Did I do something to offend you 😂because my goodness those pushups and triceps🔥🔥So good

Karissa

This split is giving the pumps…and I am HERE FOR IT🔥🔥

Jenn

hillary

Mia Arrowsmith

Carly

Lorena

Regina

The strength I didn’t know I had showed off in this workout today!

Olivia

Holy baby! That was amazing! All the pushups!!

Cori

Porchia

Donalee

Kayla

Vonny

Chelsey

Happy Wednesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 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. Push Ups [incline, bw, banded/weighted]: 8S/5R *every 20 seconds* [2 second pause at the bottom of each rep]

4. Seated Dumbbell Overhead Extensions: 5S/8-12R [4 second eccentric]

5. Double Cable Bent Over Chest Fly [pronated grip]: 4S/6-8R drop 10R [drop the weight by 20-50% on your drop set]

6. Bent Over Banded Tricep Kickbacks: 3S/30R

3/6 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 *every 20 seconds*
Tempo: steady 
Modification: Incline push ups or flat bench dumbbell chest press

*incline, bw, banded or weighted*

Set Up: 
- get down on the ground in a prone position 
- plant your hands on the ground under your front delts, just outside of your chest
- step your feet back, drive your toes into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- bend your elbows so they travel ~45 degrees from your torso 
- lower your chest to tap the ground [or get as close as you are able]
- extend your arms and press your chest away from the ground 
 - contract your pecs at the top of the rep 
- grip the ground with your fingers throughout

Push Ups

Rep Range: 8-12R
Tempo: 4 second eccentric

Set Up: 
- sit on a bench and plant your feet firmly on the ground 
- press your mid back into the back of the bench 
- grip one dumbbell with both hand
- make a triangle with your hands together and hold the dumbbell by pinning it in the center of your hands- palms up
- lift the dumbbell and extend your arms overhead
- position the dumbbell directly overhead 
- pin your elbows over your shoulders, keep them pointing forward
- drive your ribs down to brace
- pin your scap down to support your shoulders 

Execution: 
- keep your elbows pinned over your shoulders 
- bend your arms and lower the dumbbell behind your head until you reach a 90 degree bend in your arms or slightly below
- extend your arms and press the dumbbell up and overhead again 
- contract your triceps
- keep elbows pinned close to your ears 
- keep an upright chest and neutral spine

Seated Dumbbell Overhead Extensions

Rep Range: 6-8R drop 10R 
*16-18R total 
*drop the weight by 20-50% on drop set
Tempo: steady 
Modification: flat bench or machine pronated grip chest fly 

Set Up: 
- use no handle attachments and position cables high on each side
- grip the knobs of each side of the cables with a pronated grip 
- step to the center of the cable
- plant your feet on the ground
- push your hips back and bend your torso forward so your chest faces the ground 
- pin a bend in your elbows and extend your arms out to your sides
- keep a neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- lead with your thumbs and pull the cables on each side towards the ground below you
- thumbs should meet in the center, directly below the center of your chest
- contract your chest
- keep the slight bend in your arms and extend your arms out to your sides again with control 
- keep your wrists pinned straight 
- keep your chest facing the ground

Double Cable Bent Over Chest Fly [pronated grip]

Rep Count: 30R
Tempo: steady 
Modification: dumbbell tricep kickbacks

Set Up: 
- loop a large loop band around a rack at about hip height 
- step in front of the rack, facing the band
- grip each end of the band with a neutral grip 
- step away from the rack ~1-2 steps, just enough to feel tension of the band 
- push your hips back and bend your torso forward so your chest faces the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- pull the band, bend your arms, and pin your elbows by your sides
- keep a neutral head, neck, and spine

Execution: 
- pull the band and extend your arms behind you
- contract your triceps 
- keep your elbows pinned in line with or slightly above your torso 
- bend your arms and release the band with control 
- keep wrists straight

Bent Over Banded Tricep Kickbacks

3/6 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$$ 🔥

Stephanie

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 🥵🥵🥵🥵

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!

4/8 Glutes and Hamstrings

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

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 ❤️

3/6 Chest and Triceps

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