Name: Playbook - Sam Sweeney - 4/13 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.757Z
Duration: 65 min
Description: 4/13 Chest, Delts, Biceps

Great workout. Used the modifications but still awesome.

Anjali

Kody Young

First workout back in a while and it did not disappoint!

Amanda

This lift gave me life and I LOVED it. Will be doing it again.

Megan

Kristin

yangBAE

Great workout had to skip legs needed a little more recovery!

Lisa Wilson

Spicy 🌶️ Those ISO holds 🔥🔥🔥

Maryse Lalumiere

Struggled at first with the ROM but each week I'm feeling more stable and stronger. And those Z presses?! Wow

Mike

The pump I had from this upper body day was awesome! I love love seeing my muscles pop each and every workout!

DeAnna

Libby

Sean

The 1.5 reps with iso hold sneak up on me every time!! This was a perfect workout, thank you!

Audry

Kelsey

Meghan

Finally back after a couple days of being sick - felt so good!

Jenn

Chasity

Sara

This split is destroying my body in the best way 😍

Janelle

Allie Caruso

Marlene

Love the new feature of tracking my progress

Victoria

Hit 7 reps at 90lbs on the dead bench. Feeling STRONG

Katie

Shelly

Lakshmi Neelesh Nimmagadda

Corrine

The isolated holds this week are killing me at the end! My arms were shaking and on fire! 🔥

Alicia Heier

The crossover cable curls felt awesome today. My mind-muscle connection was totally honed in and I feel proud! :)

Safia

Mia Arrowsmith

Maria Zenz

Christie

Feels so good! A good Z press day 🔥🙌🏼

Brandi

Amanda Giles

Really liked this one!  Z presses and the iso holds were definitely  a fav!

Kashay Sullivan

Porchia

LOVED this day. Loving this split. I feel so strong and energized during these lifts 🤗👏🏻

Samantha

Cori

Todays workout left me speechless 😮‍💨🔥🔥

Nyakeh

Give me ALL the Z presses and variations!

Rachelle

The Z-Press iso hold finisher gave me a mad, mad case of the shakes... It was fantastic!

Rachel

Happy Thursday!

Week 3 of 6 in current split 

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.

Chest, Delts, Biceps: 

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: 5S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Z Press [neutral grip]: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric]

Superset: 
4a. 1.5R Pronated Grip Cable Chest Fly: 3S/8-10R [3 second hold at the top]
4b. Cable Cross Body Bicep Curl: 3S/10-12R each side 

5. Seated Alternating Kettlebell Hammer Curl: 4S/16-20R total 

6. Z Press [kettlebell] Overhead Iso Hold: 3S/60, 45, 30 seconds

4/13 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: 6-8R
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: 8R, 8R, 6R, 6R, 4R, 4R
Tempo: 3 second eccentric
Modification: half kneel overhead press, or standing overhead press

*ideally the goal is to choose appropriate weight for each rep count, each set. If you are able to up your weight as the reps go down while still keeping good form, please do so. Never sacrifice form for weight. 


Set Up: 
- sit on the ground, dumbbells in front of you
- spread your legs out to each side as wide as you are able, while keeping an upright torso
*completely acceptable to extend your legs straight in front of you or criss crossed as you get comfortable
- grip each dumbbell with a neutral grip 
- contract your quads, squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- keep a stiff and neutral spine 
- lift the dumbbells to your shoulders and extend your arms into the overhead position 
- begin with dumbbells overhead, in line with your shoulders, palms facing in

Execution: 
- use a 3 second eccentric to bend your arms and lower the dumbbells towards your shoulders
- keep your elbows traveling in front of your torso, ~in line with your shoulders 
- lower to at least a 90 degree bend in your arm
- extend your arms and press the dumbbells up and into the overhead position again 
- think about reaching your arms to the ceiling in the top position

Z Press [neutral grip]

Rep Range: 8-10R 
*1R + .5R= 1 full rep 
Tempo: 3 second hold at the top 
Modification: banded or dumbbell pronated grip chest fly [if using dumbbells on a flat bench, hold for 3 second at the bottom as opposed to the top with the cable or bands]

Set Up: 
- use no attachment and position each side of the cable at chest level 
- grip each knob of the cables with a pronated grip 
- step to the center of the cable rig
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms out to your sides, pin a slight bend in your elbows

Execution: 
- pull the cables forward and to meet in the center, palms down 
- contract your pecs
- release the cables by .5R 
- pull the cables back to the center again and contract your pecs, hold for 3 seconds 
- release your arms back out to your sides with control

1.5R Pronated Grip Cable Chest Fly

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm dumbbell cross body curl

Set Up: 
- use no attachment and position one side of the cable low
- stand next to the cable, facing 90 degrees from the cable 
- grip the knob of the cable with the hand closest, neutral grip- thumb up
- pin your elbow by your side
- squeeze your glutes, pull belly button to spine, and brace
- pin your shoulders down

Execution: 
- keep your elbow pinned and lead with your thumb as you pull the cable across your chest and towards your opposite front delt
- contract your bicep
- lower the cable with control until your arm is extended down by your side again 
- complete all reps on one side before moving to the next

Single Arm Cross Body Cable Curl

Superset

Rep Range: 16-20R total 
Tempo: steady 
Modification: dumbbell hammer curls 

*using kettlebells in a hammer grip position will force more activation and stabilization in the forearms and wrists as well. 

Set Up: 
- grip the handles of each kettlebell with a neutral/hammer grip 
- stand with feet hip width apart, toes forward 
- squeeze your glutes, pull belly button to spine and brace
- pin your shoulders down and back
- keep elbows by your sides
- keep your wrists locked and straight
- grip the handles of the kettlebells tight/death grip 

Execution: 
- keep one arm extended down by your side
- lead with your thumb and curl the kettlebell on the other side towards your front delt
- contract your bicep at the top of the rep 
- lower the kettlebell back down by your side with control 
- alternate curling the kettlebells each side
- wrists stay straight, stiff forearms

Alternating Kettlebell Hammer Curls

Time: 60, 45, 30 seconds
Tempo: iso hold
Modification: standing overhead iso hold 

*use dumbbells in place of Kbs if needed

Set Up: 
- sit on the ground, kettlebells in front of you
- spread your legs out to each side as wide as you are able, while keeping an upright torso
*completely acceptable to extend your legs straight in front of you or criss crossed as you get comfortable
- grip each kettlebell with a pronated grip 
- contract your quads, squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- keep a stiff and neutral spine 

Execution:
- lift the kettlebells to your shoulders and extend your arms into the overhead position 
- pin kettlebells overhead, in line with your shoulders
- tuck your pinkies forward just slightly 
- reach your arms towards the ceiling
- keep straight arms, and a tight brace with a neutral spine as you hold for the specified time cap

Z Press [Kettlebell] Iso Hold

4/13 Chest, Delts, Biceps

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

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 😈

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 😉)

3/19 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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

4/13 Chest, Delts, Biceps

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