Name: Playbook - Sam Sweeney - 4/12 Chest and Shoulders
Uploaded: 2024-03-04T17:09:25.730Z
Duration: 65 min
Description: 4/12 Chest and Shoulders

Wicked shoulder workout. The pump was 💥🔥

Denise Hofer

Whitney Carrington

Anna Lombari

Favorite chest/shoulders! Love the bands!

Megan

That last combo was 🔥 almost didn’t make it to the third round of it. But for the first time ever, I got #125 on bench press😳

That front raise/lat raise/face pull triset was the best pump 💪💪💪 love working those little but ultra essential shoulder stabilizer muscles 💕

Don't think I'll be able to lift anything with my arms tomorrow 😅

Niranjana

Sarah Guzak

Joyce

Just when I thought I mastered the push up. 😂😮‍💨

Felisha

Donalee

Caroline

Rip arms - that finisher with staggered pushups - damn.

Andrea

Janelle

Christine

Those staggered armed push ups..👨‍🍳🤌🤌🤌

Heather

Keri Price

Michelle Correa

Alexandra

Kimmy

Ok that chest/shoulder workout was absolute fire 🔥 

This is why we can’t get enough of this programming!!

Rikki Meilleur

Diva

Shelly

Taylor Pedmo

The last two exercises were new to me . A good challenge in a new way

Steve

Wow, that last set though!
Wheww 🔥🔥🙌 🙌

Mia Arrowsmith

Jane

I was today years old when I realized I could do push-ups for a whole minute at 30 years old... My 18 year old self is proud for sure🤣... Mental gains, growth perspective and physical health- all things this programming has helped me achieve 💪🏻

Lacey

Loved this challenging with the bands 💪🏼☺️

Shannon Smolinski 

Those chest presses and that burnout! 🥵💪🏻💪🏻

Audi

Felt strong 💪🏼 until the push-ups.  Wow those were hard and I love push-ups.

Katana

Ooo that was a spicy meatball!! Also so hungry rn

Kirsten

Sarah

Jean

Kelli Coffey

I must confess the last few weeks mentally has been a struggle. This past week though has shown me how beneficial this program is in my everyday.  I am feeling so strong 💪!

Cindy Smith

Gisselle

Melanie

105 on my last bench press 😈🔥😈🔥😈

Julieann Cunningham

Jess🖤🖤

Bouldas baby! 
Push-ups still my favorite! No excuses… 💪🏻

Alli

Lakshmi Neelesh Nimmagadda

Kelly

Wow those constant tension front raises 🔥

Amy Maus

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/12 written training day overview.

Warm Up: foam roll, upper body warm up and activation routine from app and/or 10 mins steady state cardio..

Chest and Shoulders: 

1. Bench Press: 5S/3R

2. Seated Dumbbell Overhead Press: 4S/6R 

Compound Set: 
3A. Decline Dumbbell Supinated Grip Chest Press: 4S/8-10R [10 second hold at the top on the last rep of each set]
3B. Banded High to Low Chest Fly [half kneel]: 4S/10-12R each side [2 second hold at the top of each rep] 

Triset: 
4A. Constant Tension Front Raise: 4S/8-10R [10 second hold at the top on the last rep of each set] 
4B. Single Arm Leaning Lateral Raise: 4S/10-12R each side 
4C. Seated Banded Facepull: 4S/15R 

Compound Set: 
5A. Staggered Push Ups: 2-3S/60 seconds 
5B. See Saw Press [Floor]: 2-3S/30 seconds

4/12 Training Day Overview

Warm Up Sets: 1-2S
Rep Count: 3R 
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: 6R
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: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set
Modification: If you don’t have a decline bench, you can slide a plate under one end of a flat bench to create a slight decline. 

Set Up: 
- position yourself on a decline bench or slide a plate under one end of a flat bench to create a slight decline. 
- position the dumbbells over your chest, use a supinated grip on the dumbbells [pinkies together- a slight V shape with the dumbbells] 
- squeeze your glutes and brace to keep yourself in position. 

Execution: 
- bend your elbows and lower the dumbbells to either side of your chest. 
- elbows at a 45 degree angle from your torso at the bottom of the rep. 
- lower until you reach a 90 degree bend in the arms or a full stretch in your chest. 
- exhale and press the dumbbells back over your chest. 
- on the final rep of each set, hold the dumbbells up over your chest at the top of the rep and contract your chest for 10 seconds.

Decline Dumbbell Supinated Grip Chest Press

Rep Range: 10-12R 
Tempo: 2 second hold at the top of each rep 
Modification: cable high to low chest fly, or single arm incline bench dumbbell chest fly

Set Up: 
- loop a large loop band up high on a barbell rack [any high rack/door]
- stand facing 90 degrees from the band, grip the band with the hand closest to the band. 
- step away from the rack until you can feel the tension of the band pull you to one side. 
- get down into a half kneel position, knee closest to the rack is down, outside knee up. 
- squeeze your glutes and keep your hips in to hold the half kneel position [and to keep you from twisting towards the band as you pull, hips square]  

Execution: 
- start with the working arm stretched towards the direction of the band. [you should feel the band want to pull you towards the rack] 
- lock in a slight bend in your elbow
- pull the band down and across your chest
- pause for 2 seconds and contract your pec
- release the band until your arm is stretched back towards the rack. [a full stretch in your pec]
- repeat on both sides

Banded High to Low Chest Fly [half kneel]

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set
Modification: seated dumbbell front raise. 

Set Up: 
- set an incline bench to a 45-60 degree incline. 
- grip a dumbbell in each hand and sit on the incline bench. 
- plant your feet on the ground 
- lie back until your back is resting on the incline bench
- with your palms down, extend your arms  forward, and allow the dumbbells to rest lightly on your quads. 

Execution: 
- keep a neutral spine and sit up until your torso is in an upright position 
- as you sit up, raise the dumbbells until they are in line with your front delts. 
**at the top of the rep you should be sitting upright with your back away from the bench with your arms extended up and straight out from your shoulders. 
- lower your torso until your back lightly taps the bench
- as you lower your torso, lower the dumbbells but do not rest the them on your quads at the bottom of the rep [constant tension] 
- on the last rep of each set hold at the top [in the upright position] for 10 seconds.

Constant Tension Front Raise

Rep Range: 10-12R each side 
Tempo: steady 
Modification: standing or seated single arm lateral raise. 

Set Up: 
- facing 90 degrees from the rack, grab onto a rack with the hand closest 
- grip a dumbbell with the outside hand. 
- position your feet close to the rack 
- extend the arm of the hand hanging onto the rack and lean your torso away from the rack. 
- squeeze your glutes and keep your hips in line with each other [square, no twisting]

Execution: 
- with a neutral grip, begin with the dumbbell hanging down directly below the shoulder. 
- extend your arm out to the side until the dumbbell is in line with your shoulder. [palm down at the top of the rep] 
- contract your lateral delt at the top of the rep. 
- lower your arm until the dumbbell is back by your side. 
- repeat on both sides.

Side Leaning Lateral Raise

Rep Count: 15R
Tempo: steady 
Modification: cable face pull or dumbbell bent over rear delt fly.

Set Up: 
- loop a large loop band up high on a rack
- position a bench below and a couple feet in front of the rack
- face the rack and grip the band with both hands. 
- step back and sit on the flat bench [you should be able to feel the tension of the band want to pull you forward] 

Execution: 
- begin with your arms extended towards the rack/the direction of the band. 
- bend your elbows and pull the band towards your face. 
- think about pulling the band apart as you pull the band towards you
- contract your rear delts at the top of the rep, elbows should be in line with or slightly below your shoulders. 
- release the band with control until your arms are fully extended towards the rack.

Seated Banded Facepull

Triset

Time: 60 seconds 
Tempo: steady
Modification: drop to your knees and perform staggered push ups. 

Set Up: 
-  get down on the ground in a prone position on your hands. 
- take a wide stance with your feet and step back into a push up position. 
- position one hand just outside of your shoulder. 
- position the other hand just outside of your chest. 
- squeeze your glutes, contract your quads, and push your mid back through your scap to lock in a strong brace. 

Execution: 
- bend both arms and lower your chest to the ground. 
- elbows should be below your shoulders on both sides as you lower. 
- tap your chest on the ground [or get as close as you are able to with good form] 
- press down through your palms and extend your arms back into a staggered high plank position. 
- contract your chest at the top of each rep. 
- switch the position of your hands each rep. 
**drop to your knees if/when needed!

Staggered Push Ups

Time: 30 seconds 
Tempo: steady 
Modification: seated or standing see saw press

Set Up: 
- sit on the ground with your legs spread, straight in front, or crossed in front. 
- grip a dumbbell in each hand, neutral grip
- position the dumbbells at your shoulders, elbows pointing forward. 
- brace your core and keep an upright and neutral torso 

Execution: 
- extend one arm and press the dumbbell overhead [like you are punching through the ceiling] 
- as you are lowering the dumbbell, begin the press on the other side. 
- alternate pressing each dumbbell overhead in a see saw motion.

See Saw Press [Floor Press]

4/12 Chest and Shoulders

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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

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

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!

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!

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

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

4/12 Chest and Shoulders

Community

More workouts from Sam Sweeney