Name: Playbook - Sam Sweeney - 4/26 Chest and Shoulders
Uploaded: 2024-03-04T17:09:25.777Z
Duration: 60 min
Description: 4/26 Chest and Shoulders

Lisa

Fantastic upper body -blew the cobwebs out

Chris

My goodness Sam you always make the best workouts

Nani glover

Workout queen 👑 the workouts keep getting better and better!

Sarah

Anna

Used my landmine attachment for the first time and loved it! It’s awesome to be able to switch up the movement and build!!

Barbara

Heather

Janelle

I never thought I’d make it past the 95# chest press plateau. Just hit a PR of 110#!!! So thankful for this training 🖤

Morgan

I really love this workout. I was with 0 energy today and now I feel happy and active

Kenia

Michelle Correa

Went with some light weights before new split feels good

Lakshmi Neelesh Nimmagadda

An awesome upper body workout! Definitely tested my strength! 💪🏻

Alicia Heier

Even as a deload - still a GREAT chest and shoulder workout 💪🏽

Rikki Meilleur

Loved it. Tested my bench strength and hit 95lb for 3!

Kayleigh B

Mia Arrowsmith

Allison

Shannon Smolinski 

Audi

Mercedes

Briana

Michelle Zabin

Really liked how quick and still challenging this one was!

Kirsten

Lacy

Megan

Steve

1st workout done! 🙌🏻 ready to keep it going for tomorrow

Karla

Muscle memory is the best! 

Pump 😝😅

Julieann Cunningham

Cheri

Always love those leaning lat raises, and that finisher compound set was FIERCE 💕💕💪

Megan Laudick

Happy Tuesday!

You have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting out the strength sets (the first 3 sets of bench press and the first 2 sets of seated overhead presses), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each). 

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/ 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: 

You can deload this training day by sticking with the rep count and cutting your weight used by 40-60% of usual working weight, or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), or simply work on perfecting technique with lighter weight.

1. Bench Press: 3S/2-3R 
2. Bench Press: 2S/6-8R 

3. Seated Dumbbell Overhead Press: 2S/4-6R
4. Seated Dumbbell Overhead Press: 2S/8-10R 

Compound Set: 
5A. Barbell Bridged Floor Press: 3S/6-8R [3 second eccentric each rep] 
5B. Single Arm Iso Hold Machine Chest Fly: 3S/6-8R each side [3 second eccentric each rep] 

Compound Set: 
6A. Incline Bench Supported Lateral Raise: 3S/15R 
6B. Single Arm Landmine Press: 3S/6-8R each side 

Compound Set: 
7A. Seated Banded Pull Aparts: 2S/30R 
7B. Kettlebell Neutral Grip Deficit Push Ups: 2S/15R

4/26 Training Day Overview

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

Rep Range: 6-8R
Tempo: 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 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.

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

Rep Range: 8-10R 
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: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell bridged floor press

Set Up: 
- set up a barbell in the rack so you are able to grip it with a pronated grip from below, while lying on the ground. 
- position yourself on the ground, eyes in line with the barbell. 
- reach up and grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good place to start] 
- bend your knees and plant your feet on the ground
- drive your feet down through the ground and lift your hips in a bridged position 
- squeeze your glutes and hold this bridged position. 

Execution: 
- un rack the barbell and position it over your chest
- bend your elbows and use a 3 second eccentric to lower the bar to just under your chest
- tap your triceps on the ground on each side 
- extend your arms and press the barbell back up and over your chest.

Barbell Bridged Floor Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: standing cable or banded single arm iso hold chest fly, single arm dumbbell fly. 

Set Up: 
- set up on the chest press machine 
- make sure the handles are positioned in line with or slightly below your shoulders
- grip each of the handles with a neutral 
- press your back into the pad and plant your feet firmly on the ground 
- lock in a very slight bend in your elbows

Execution: 
- start by pulling the handles forward until both handles are in line with your chest. 
- hold one handle in this position in line with your chest.
- release the handle on the working side until you are in a fully stretched position across the chest/pec. 
- pull the handle back in to meet the other side. 
- contract your chest
- complete all reps on one side before moving to the other side.

Single Arm Iso Hold Machine Chest Fly

Compound Set

Rep Count: 15R 
Tempo: steady 

Set Up: 
- set an incline bench to ~60-75 degrees
- grip a dumbbell in each hand [pronated grip] 
- press your chest and hips against the back pad of the bench
- plant your feet firmly on the ground. 
- extend your arms down from your shoulders. 

Execution: 
- keep your arms slightly in front of your torso 
- raise your arms out to your sides until they are level with your shoulders. 
- contract your lateral delts. 
- lower your arms with control

Incline Bench Supported Lateral Raise

Rep Range: 6-8R each side 
Tempo: steady 
Modification: single arm scaption raise [thumb up] 

*if you do not have access to a landmine attachment, wrap a towel or tennis ball around one end of the barbell and position it in the corner of a room 

Set Up: 
- attach the barbell to the landmine machine 
- grip the barbell with one hand and position it at your shoulder
- stagger your feet and create a stable base. 

Execution: 
- extend your arm and press the end of the barbell up in line with the direction of the barbell. 
- pause when you hit the top of the rep. 
- bend your arm and lower the end of the barbell back to your shoulder. 
- complete all reps on one side before moving to the other side.

Single Arm Landmine Press

Rep Count: 30R
Tempo: steady 
Modification: dumbbell rear delt fly 

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [pronated grip] 
- sit on a flat bench and plant your feet on the ground. 
- sit up tall and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms

Execution: 
- pin your scapula 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts 
- release the band with control until your hands are in line with your front delts. 
- do not hyperextend your low back as you pull, keep the spine neutral.

Seated Banded Pull Apart

Rep count: 15R
Tempo: steady 
Modification: bodyweight push ups. [lower only as far as you are able to with good form, drop to your knees or perform incline push ups to modify]. 

Set Up: 
- place two kettlebells on the ground, about shoulder width apart. 
- grip the kettlebells with a neutral grip
- step back into a push up position 
- contract your glutes and quads and push your mid back through your scap to lock in a ‘hollow’ position 

Execution: 
- bend your elbows and lower your chest towards the ground. 
- lower your chest past the handles of the kettlebell [this creates the deficit, a greater stretch in your chest] 
- elbows should be ~45 degrees from your torso at the bottom of the rep. 
- drive your palms down through the handles of the kettlebell
- extend your arms and push yourself back up into your start position. 
- take a wider stance for a more stable base

Kettlebell Deficit Push Ups

4/26 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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! 🔥

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 ❤️

4/26 Chest and Shoulders

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