Name: Playbook - Sam Sweeney - 4/19 Chest and Shoulders
Uploaded: 2024-03-04T17:09:25.754Z
Duration: 65 min
Description: 4/19 Chest and Shoulders

Megan

Denise Hofer

Great workout but couldn’t finish the last set

Donalee

Chris

Felisha

Niranjana

Amber

Lisa

Vaishnavi

Kyle

Kate Wolf

5 months post partum and I’m beginning to feel like myself again! Finally getting back into shape and it’s so much easier to have a game plan! Love this app

Leslie

Lakshmi Neelesh Nimmagadda

Laurel

Samantha

Francesca

Loved that one!  Loved the trident combo and push-up/tap finisher!! Will do that workout again!

Heather

Nicole

Michelle Correa

Mary

Ellen

Cass

Sharon

Ally

Savanah

These burnouts are top tier deadly. Secretly love them

Veronica

I don’t know whether to laugh or cry after that one 😅👏🏼

Olivia Phillips

Okay loved these exercises today 🤗🤗

Shannon Smolinski 

Stephanie

That was crazy and spicy! 🌶🔥🌶🔥
Whew!!!

Mia Arrowsmith

Janelle

Lacey

Kimmy

gloria

Kayli

That burnout set definitely burned me out🔥🔥🔥

Anne

Burnout was fucking horrible 🥲🥲🥲🥲🥲🥲🥲🥲😂😂😂😂

Audi

Nani glover

🌶🌶🌶…and let’s talk about that last tri set. My Shoulders were on fire! I’m loving everything about your program so far!

Marissa

Norma

Push up/shoulder tap…I have no words 🤪🔥💪🏻

Jennifer

This wo left me spent!  The burnout was 🔥.

Kenia

Steve

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/19 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: 4S/3R [1-2 warm up sets]

2. Bench Press: 1S/1 Minute AMRAP

3. Seated Overhead Press: 3S/6R

4. Seated Overhead Press: 1S/1 Minute AMRAP

Compound Set: 
5A. Incline Bench Dumbbell Chest Press: 4S/8-10R 
5B. Single Arm Flat Bench Cable Chest Fly: 4S/6-8R each side

Triset: 
6A. Chest Supported EZ Bar 
Front Raise [Wide Grip]: 3S/6-8R 
6B. High Cable Single Arm Lateral Extension [rear delt]: 3S/10-12R each side 
6C. Dead Stop Lateral Raises: 3S/15R 

7. Burnout: Push Up Shoulder Taps: 1S/2-5 minutes [30 seconds push ups/30 seconds shoulder taps]

4/19 Training Day Overview

Warm Up Sets: 1-2 sets 
Rep Count: 3R
Tempo: 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

Time: 1 minute
Tempo: steady 
Modification: flat bench dumbbell chest press. 

* drop the weight by 50-60% of your working weight for this 1 minute amrap. 

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 Overhead Press

Time: 1 minute
Tempo: steady

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.

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- set a bench to 60-70 degrees 
- grip a dumbbell in each hand and sit on the bench. 
- rest the dumbbells on your quads. 
- lift each leg, kick the dumbbells up, and position the dumbbells over the chest 
- plant your feet flat on the ground. 

Execution: 
- bend your elbows below your shoulders, and lower the dumbbells 
- lower to a 90 degree bench or just below [full stretch in the chest] 
- elbows should be at a ~45 degree angle from your torso at the bottom of the rep
- drive your feet through the ground, exhale, and press the dumbbells up and over your chest [in line with the front delts]

Incline Bench Dumbbell Chest Press

Rep Range: 6-8R each side 
Tempo: pause at the top and bottom of each rep
Modification: banded or dumbbell flat bench single arm chest fly

Set Up: 
- position a flat bench in the center of a double cable machine. [or choose one side and simply rotate your body as needed] 
- attach a single arm attachment to the cable and position it low [on both sides]. 
- grip the cable with the arm closest and lie on the flat bench in a supine position [chest up] 
- extend your arm toward the cable, lock in a slight bend in your elbow. 
- your arm should be in line with or just below your shoulder. [palm up at the bottom of the rep] 
- plant your feet firmly on the ground and grip the ground with your toes. 

Execution: 
- squeeze your glutes and hold a tight brace as you pull the cable
- fly the handle up and in line with the center of your chest. 
- contract your pec
- lower the cable with control until your arm is extended back towards the direction of the cable. 
- complete all reps on one side before moving to the other side .

Single Arm Flat Bench Cable Chest Fly

Compound Set

Rep Range: 6-8R
Tempo: steady 
Modification: Chest Supported Dumbbell Front Raise. 

Set Up: 
- position an EZ bar at a 80-90 degree incline
- grip an EZ bar with both hands as wide as you are able to, pronated grip 
- straddle the bench and press your chest and hips against the back pad of the bench. 
- wrap your arms with the bar over the bench so they are able to hand down from your shoulders. 
- plant your feet on the ground. 

Execution: 
- lock in a slight bend in your arms and raise the EZ bar until it is in line with your front delts. 
- lower the bar with control until the bar is under your shoulders again.

Chest Supported EZ Bar Front Raise [Wide Grip]

Rep Range: 10-12R each side
Tempo: pause at the top and bottom of each rep
Modification: banded high lateral extension, bent forward dumbbell single arm rear delt fly 

Set Up: 
- position one end of the cable up high [no attachment]
- stand facing 90 degrees from the cable and reach over to grip the knob of the cable with the hand furthest from the cable. 
- grab hold of the cable with the hand closest to the cable
- start with your hand gripping the cable extended towards the cable. 
- lock in a slight bend in your arm

Execution: 
- keep your chest and hips square, forward and pull the cable down and out, away from your torso [laterally]
- pull the cable until your pinky is in line with or slightly below your rear delt. 
- contract your rear delt. 
- release the cable with control, back towards the cable. 
- complete all reps on one side before moving to the other side.

Single Arm High Cable Lateral Extension

Rep Count: 15R 
Tempo: steady 
Modification: seated lateral raise

Set Up: 
- grip a dumbbell in each hand 
- sit in the center of a flat bench, long ways
- extend your arms down to your sides, so the dumbbells are resting on the flat bench on either side of you. [palms down] 
- lock in a slightly bend in your elbows. 
- tuck your ribs down and keep your chest forward and upright. 

Execution: 
- raise the dumbbells off the bench and out to your sides. 
- lift the dumbbells until they are in line with your shoulders. [and slightly in front of your torso] 
- contract your lateral delts. 
- lower the dumbbells with control until they are resting on the bench again. 
- make sure to make a ‘dead stop’ on the bench before continuing reps.

Dead Stop Lateral Raise

Triset

Time: 2-5 Minutes [30 seconds push ups/30 seconds shoulder taps]
Tempo: steady 
Modification: drop to your knees for push ups and/or shoulder taps. 

Set Up: 
- position yourself on the ground in a high plank/push up position 
- place your hands just outside of your chest, under your shoulders. 
- contract your quads and squeeze your glutes, push your mid back through your scap and lock in a tight brace. 

Execution: 
- bend your elbows below your shoulders and lower your chest to the ground. 
- tap the ground with your chest if you arm able [or lower as far as you are able to with good form] 
- drive your hands through the ground and extend your arms as you press your torso back up 
- repeat push ups for 30 seconds. 
- after 30 seconds keep your brace locked in and lift one hand off the ground
- reach the hand over to tap the other shoulder 
- bring your hand back to the ground and lift up the other hand
- reach your hand over to tap the opposite shoulder. 
- place your hand on the ground. 
- continue shoulder taps for 30 seconds. 
- repeat this sequence for 2-5 minutes.

Push Up Shoulder Tap Burnout

4/19 Chest and Shoulders

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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!

4/19 Chest and Shoulders

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