Name: Playbook - Sam Sweeney - 4/20 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.782Z
Duration: 65 min
Description: 4/20 Chest, Delts, Biceps

Carmen

Shift changed so back to my afternoon workouts!

Kody Young

Megan

Katie Lewis

Quick but painful 😂☠️ Loved it though, as always!

Lauren Richards

yangBAE

Favorite workout of this week, and probably favorite chest/bicep day of this split so far! Perfect balance of strength and endurance in everything 💕💕💪

Malani

Amie

Ran out of time today but I was loving this workout

Ashley

Omayma

Mike

Yesenia

Chelsea

Janelle

Libby

Lovin this split! Can we extend it please 😃😃😃

DeAnna

Meghan

Arms are dead! Such a good workout! 💪🏻👊🏻

Nicole

Dominique

The finishers this week have been KILLER. Loving them !!!

Audry

These finishers and those chest flys today 🔥🔥🔥

Brandi

Kate

Jolene Plank

Megan Laudick

Jenn

Put up 135 for 2 on the dead start bench🥳 everything else was feeling pretty smooth too!

Rachael Milbrook

😱 those Y raises at the verrry end 💀 🔥

Safia

Back and biceps feeling stronger every day!!!

Kelsey

Great workout. Lived the twist concentrating curls

Amanda Giles

Those chest supported-DB-Front-Scaption-later raises: 🔥🔥🔥 humbling 😰❤️

April

Delma

That finisher has my upper body unable to function 🤣🤣

Lacey

Some new movements for me & really enjoyed it! (Well after)

Katie

Loving this week so much!! And the tracking is wonderful!!!

Kashay Sullivan

Maria Zenz

These 30 reps at the end are  perfect for the pump🙌🏻🔥

Nyakeh

Porchia

Upgraded my bech abd lot better than last week and the shoulders 🔥🔥

Lakshmi Neelesh Nimmagadda

Marsha Ross

Happy Thursday!

Week 4 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. Landmine Kneeling Sven Press: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric]

Superset: 
4a. Single Arm Machine Chest Fly: 3S/8-10R [3 second hold at the top]
4b. Straight Bar Cable Curls: 3S/21R [7R from bottom to 1/2 rep + 7R from 1/2 to full rep + 7 full reps] 

5. Single Arm Twist Concentration Curl: 4S/10-12R each side 

6. Chest Supported Dumbbell Front- Scaption- Lateral Raise: 3S/30R [10R front + 10R scaption + 10R lateral raise]

4/20 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: dumbbell incline bench hex press or Sven press with plates

*the goal here is to match your load to the rep count. Add weight as the rep count goes down only if you are able to keep good form.

*you do not need a landmine attachment. You can just as easily position one end of the barbell in the corner of a room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the other end of the barbell, face the barbell 
- load the bar with appropriate weight
- get down on the ground in a kneeling position 
- drive hips in, squeeze your glutes, pull belly button to spine, and brace
- grip the end of the barbell with both hands, pin the edge of the barbell between your palms and overlap your fingers
- squeeze the bar between your palms [create tension in your chest/shoulders]
- lift the bar to your high chest, squeeze your elbows to your sides
- keep a braced core, upright and neutral head, neck, and spine 

Execution: 
- extend your arms and press the end of the bar up and away from your chest
- keep tension in your chest by squeezing your palms together into the end of the bar as you press 
- contract your chest, delts and triceps at the top of the rep 
- bend your elbows and lower the end of the barbell to your high chest again 
- keep your elbows pinned close to your sides as you lower the bar to your chest again 
- keep torso braced and tight

Landmine Kneeling Sven Press

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip one handle with a neutral grip
- plant your feet on the ground and push your back into the pad of the machine
- keep torso upright, pull belly button to spine, tuck your ribs down and brace
- lock in a slight bend in your elbow 

Execution: 
- pull the handle forward and towards the center 
- when your hand is in line with the center of your chest, contract your pecs and hold for 3 seconds 
- release the weight with control until your arm is positioned out to your side again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arm throughout each rep, like you are giving a big hug
- complete all reps on one side before moving to the next

Single Arm Machine Chest Fly

Rep Count: 21R 
*7R from bottom to half rep + 7R half to full rep + 7R full 
Tempo: steady 
Modification: dumbbell curls 

Set Up: 
- attach a straight bar to one side of the cable and position the bar low
- step in front of the cable and face the cable 
- squeeze your glutes, pull belly button to spine, and brace
- grip the straight bar at each end with a supinated grip
- pull the cable and pin your elbows by your sides

Execution: 
- pull the cable and curl the bar to half rep, contract your biceps
- lower the bar as you extend your arms back towards the ground again 
- complete 7R from bottom to half rep
- on your 8th rep begin at the half rep point and curl the bar towards your front delts
- contract your biceps
- lower to half rep position and complete 7R
- on your final 7R begin with your arms fully extended in front of you
- pull the bar and curl it towards your front delts in a complete rep
- contact your biceps
- lower the bar to full extension in your arms 
- complete 7 full reps to finish the set
- keep elbows pinned by your sides

Straight Bar Cable Curls

Superset

Rep Range: 10-12R each side 
Tempo: steady 

Set Up: 
- position a bench at 60-70 degrees
- grip a single dumbbell in one hand
- stand behind the back of the bench
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine and lean your chest into the back edge of the bench 
- position the arm holding the dumbbell over the end of the bench so your armpit is hooked over the bench
- hook your arm to the bench from armpit to elbow
- begin with a supinated grip on the dumbbell

Execution: 
- drive your elbow into the back pad of the bench and curl the dumbbell towards your front delts
- as you curl the dumbbell twist your grip to hammer/neutral grip at the top
- contract your bicep
- lower the dumbbell and extend your arm back down against the bench with control 
- make sure to fully extend your arm before moving into the next rep 
- complete all reps on one side before moving to the next side

Single Arm Twist Concentration Curl

Rep Count: 30R
*10R front raise + 10R lateral raise + 10R Y raise 
Tempo: steady 
Modification: no chest support

Set Up: 
- set a bench to ~70 degrees 
- grip a dumbbell in each hand
- straddle the bench and position your chest/hips against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down from your shoulders, begin with a pronated grip on the dumbbells 

Execution: 
- keep your arms straight and raise the dumbbells straight forward, until they are in line with your front delts
- lower the dumbbells back below your shoulders with control 
- complete 10R front raise
- shift to a neutral grip on the dumbbells and raise your dumbbells out at a 45 degree angle
- raise the dumbbells until they are in line with your delts out to your sides or slightly above 
- contract your delts
- lower your arms back below your delts with control 
- complete 10R scaption raises 
- keep the neutral grip
- keep arms straight and raise the dumbbells out to your sides 
- contract your delts at the top when the dumbbells are in line with your lateral delts 
- lower the dumbbells below your shoulders again with control 
- complete 10R of the Y raise

Chest Supported Dumbbell Front- Scaption- Lateral Raise

4/20 Chest, Delts, Biceps

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

Brianda

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 🥵🥵🥵🥵

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 ❤️

4/20 Chest, Delts, Biceps

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