Name: Playbook - Sam Sweeney - 4/10 Chest and Triceps
Uploaded: 2024-04-10T03:38:41.233Z
Duration: 75 min
Description: 4/10 Chest and Triceps

Kerri

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!

Kody Young

Arms were shaking by the end 😄 great workout!

Megan

Christina

Lamia

Denise Hofer

Katie

Janelle

Tresea

Morgan

Becky

The every 30 second set gets me every time 😮‍💨

Corrine

i skipped one thing but i’m not telling what

Vonny

Joanne

Hard to start chest days but always glad I didn’t skip it!   Feeling strong!

Stephanie

Naisha

Maria Zenz

Nyakeh

There is always at least one move that humbles me. Love it!

Jody

This workout got me out of my comfort zone. 🥵🔥🔥💪🏽

April

Girls felt strong AF today! ❤️‍🔥 and I 👀 you triceps poppin!!

Alli

Molly DiSabato

I love push day,makes me feel stronge💪🏽💀🔥

Regina

Brooke

Aimee

When your shaking to much for a pic that means it was 🔥

Porchia

Those high Incline presses got me after pushing hard through the previous sets. Chest & upper body shaking at the end!

Kristin Ritter

Happy Wednesday!

Week 6 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: 4S/3-5R

2. Secondary: Single Arm Incline Chest Press: 4S/6-8R each side

3. Floor Barbell Skull Crushers: 5S/6-8R [2 second pause at the top of each rep] 

4. High Incline Barbell Guillotine Chest Press: 6S/8-10R [every 30 seconds] 

5. Single Arm Cross Body Tricep Extensions: 3S/10-12R each side [3 second eccentric each rep] 

6. Flat Bench Dumbbell Chest Fly: 3S/5R drop 10R drop 5R

4/10 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: 3-5R 
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: 6-8R 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 Range: 6-8R 
Tempo: 2 second pause at the top of each rep
Modification: floor dumbbell or kettlebell skull crushers

Set Up: 
- load a barbell with appropriate weight, or use just the bar
- lie on the ground in a supine position 
- extend your legs and point your toes OR bend you legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the bar with a pronated grip, shoulder width apart
- extend your arms and position the bar over your chest
- pin your elbows over your front delts

Execution: 
- bend your arms and lower the barbell towards your forehead
- lower the bar to a 90 degree bend in both arms
- extend your arms and press the bar over your chest again 
- contract your triceps
- keep elbows directly over your front delts

Floor Barbell Skull Crushers

Rep Range: 8-10R 
*every 30 seconds
Tempo: steady 
Modification: high incline dumbbell chest press

Set Up: 
- set your bench at ~75-80 degree incline 
- position the bench in the center of the rack 
- sit on the bench, plant your feet on the ground, press your mid back into the pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the barbell with a pronated grip, wider than shoulder width 
- tuck your chin
- depress your scapula, contract your lats, and think about breaking the bar in half
- lift the bar from the rack and position it over your high chest/collarbone

Execution: 
- bend your arms so your elbows stay below your wrists
- lower the bar to your collarbone [high chest]
- extend your arms and press the barbell up and over your collarbone/neck again 
- contract your high chest, front delts
- keep knuckles facing the ceiling

High Incline Barbell Guillotine Chest Press

Rep Range: 10-12R each side
Tempo: 3 second eccentric
Modification: banded cross body tricep extensions

Set Up: 
- use no attachment, position one side of the cable high 
- step in front of the cable, facing 90 degrees from the cable
- stand with your feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the knob of the cable with a neutral grip 
- pull the cable, bend your arm at 90 degrees, and pin your elbow by your side
- the cable should cross in front of your torso 
- pin your traps down, shoulders back 
- keep a neutral head, neck, and spine

Execution: 
- pull the cable and extend your arm down and out to the side
- contract your tricep
- keep your elbow pinned by your side
- release the cable across your torso again and bend your arm back to 90 degrees

Single Arm Cross Body Cable Tricep Extensions

Rep Count: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 10-30% each drop set
Tempo: steady
Modification: machine chest fly machine

Set Up: 
- grip a dumbbell in each hand, neutral grip
- lie on a flat bench in a supine position 
- bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and pin the dumbbells over the center of your chest
- keep your mid back pinned to the bench 
- pin a slight bend in your arms

Execution: 
- lower your arms out to your sides 
- feel a full stretch across your chest, dumbbells in line with your chest out at your sides
- lift your arms towards the ceiling again and bring the dumbbells together over the center of your chest again 
- contract your chest

Flat Bench Dumbbell Chest Fly

4/10 Chest and Triceps

Mia Arrowsmith

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Bree

4/27 Full Body or Optional Rest Day

Audry

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

Erisa

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

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

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Ruben Dorado

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

4/16 Back and Biceps

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

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!

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!

Serena

3/18 Glutes and Hamstrings

Yanely

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

Shelly

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 ❤️

4/10 Chest and Triceps

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