Name: Playbook - Sam Sweeney - 4/17 Chest and Triceps
Uploaded: 2024-04-17T00:57:29.449Z
Duration: 75 min
Description: 4/17 Chest and Triceps

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

Yanely

That was so fun and really packed a punch 💪🔥❤️

Megan

LOVED this one. Floor press is such a good burnout

Audry

Sara

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

April

Madison Lathem

This was soooo damn goodddd💪🏾👊🏾

Kimmy

Grace

Danielle Farley

Ryli

It would be cool to have an option to alter when you completed a work out. A lot of the time I forget to go in and hit complete at the end and then when I come back to it the next day the lift records for that day.

Aspen

Lorena

Molly DiSabato

Gabriela

Carly

Tresea

Regina

Cori

Hit a pr in bench press for 135 still a work in progress but I’m super excited

Porchia

Frank Brown

Brooke

Vonny

Megan Laudick

Solid workout this morning!  Definitely needed that on a Wednesday 🔥💪🏻

Stephanie

Kristin Ritter

Mike

Happy Wednesday!

Week 7 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: 5S/2-3R

2. Secondary: Single Arm Incline Chest Press: 3S/6-8R each side

3. Single Arm Landmine Chest Fly: 4S/10-12R each side [2 second pause at the top of each rep] 

4. Feet Elevated Weighted Tricep Bench Dips: 6S/6-8R [3-4 second eccentric] 

5. Alternating Floor Press: 5S/20R 

6. Supinated Grip High Cable Overhead Extensions: 3S/5R drop 10R

4/17 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: 2-3R 
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: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm dumbbell floor fly 

*if you do not have a landmine attachment, you can position one end of the barbell in the corner of the room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position one end of your barbell in the landmine attachment 
- step to the free end of the bar, load the bar with appropriate weight, or start with no weight 
- lie on the ground next to the end of the bar in a supine position, feet facing away from the barbell 
- keep your legs extended straight out or bend them and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the end of the bar with one hand, neutral grip 
- pin a slight bend in your elbow
- lift the end of the bar and position over the center of your chest
- keep your back glued to the ground 

Execution: 
- keep the slight bend in your elbow
- lower the end of the bar towards the ground as you extend your arm out to your side
- lower until your tricep taps the ground 
- lift the end of the bar over your chest again with control 
- contract your chest at the top of the rep 
- keep your back glued evenly to the ground 
- keep a tight grip on the end of the bar

Single Arm Landmine Chest Fly

Rep Range: 6-8R 
Tempo: 3-4 second eccentric
Modification: no weight and/or feet on the ground 

Set Up: 
- position two benches 3-4 feet away from one another [adjust distance to fit you] 
- sit on one bench, facing the other bench in front of you
- rest a dumbbell across your hips
- grip the edge of the bench on either side of your hips with each hand
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and push down into the top of the bench with your hands
- lift your glutes off of the bench and position them in front of the end of the bench 
- lift each foot off of the ground one at a time, extend your legs and drive your heels into the top of the bench in front of you
- pin your traps down, shoulders back 
 - keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your elbows
- lower your glutes in front of the edge of the bench towards the ground
- keep your back close to the bench as you lower 
- lower your body to a 90 degree bend in your arms
- push your hands into the top of the bench 
- extend your arms and press yourself back up into the start position again 
- contract your triceps at the top of the rep 
- keep elbows squeezed in close by your sides
- lower your body only so far as you are able to still keep control of the movement

Feet Elevated Weighted Tricep Bench Dips

Rep Range: 20R total 
Tempo: steady 

Set Up: 
- lie on the ground in a supine position, legs straight or bent with feet planted on the ground 
- grip a dumbbell in each hand, pronated grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells to position them over your chest
- tuck your pinkies forward just slightly 
- keep your back and hips glued to the ground 
- tuck your chin 

Execution: 
- keep one arm extended with the dumbbell pinned over your chest
- bend your other arm, allow your elbow to travel towards the ground ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, tap your tricep to the ground at the bottom of the rep 
- extend your arm and press the dumbbell up and over your chest again to meet your other dumbbell 
- contract your chest
- alternate each arm, each rep
- hold tension in your chest
- keep a strong core as you alternate each side

Alternating Floor Press

Rep Range: 5R drop 10R 
*15 reps total 
**drop the weight by 20-50% on drop set
Tempo: steady 
Modification: banded high overhead extensions

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, grip the bar with a supinated grip 
- turn to face away from the cable, stagger your stance
- as you turn away from the cable, lift the bar and extend your arms overhead
- pin your elbows over your delts, keep them close to your ears
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down
- keep a neutral head, neck, and spine

Execution: 
- with elbows in place, pull the cable straight over your head
- extend your arms forward 
- contract your triceps
- keep elbows pinned and release the cable as you bend your arms again with control
- keep your traps down, shoulders back 
- keep your wrists pinned straight

Supinated Grip High Cable Overhead Extensions

4/17 Chest and Triceps

Omgeeeee…that felt soo good. Thank you 🙏🏼

4/30 Back and Biceps

Loved this split, but I'm anxious to see the new one!

Manda

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

Corrine

4/26 Shoulders, Biceps, Triceps

Quad on 🔥! Reverse step ups felt like a half pistol squat. It was interesting! Thank you so much🧡

Erisa

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 :)

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

Katie

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

4/23 Back and Biceps

Kody Young

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

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

Delilah

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

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

Christina

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

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

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!

Joanne

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

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 ❤️

4/17 Chest and Triceps

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