Name: Playbook - Sam Sweeney - 4/27 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.805Z
Duration: 65 min
Description: 4/27 Chest, Delts, Biceps

Carmen

The last superset gave me the biggest pump of my life

Megan

Antonae

Kody Young

Wow!!! Never felt a shoulder pump like today’s 💪🏼💪🏼

Amie

Wicked pump today! Always love Arnold Press 💕💕💪

Andrea

Meghan

My upper body is spent! ❤️❤️❤️❤️ Btw I am loving my body changes. I’m starting to get asked if I am a trainer! Biggest compliment ever

Amanda Giles

Feeling so strong this week! Loving the gains from this split 💪

Katie

yangBAE

Wow that was amazing. Feeling stronger with my bench press 🔥🔥🔥

Chelsea

Jennifer Russell

Laura

Def a good one! Lacked energy through it but we got it done! 👍🏼

DeAnna

Mariana

Audry

Deja

Biceps and shoulders were worked so gooood 💪🏼💪🏼

Kelsey

that last superset got me on the floor…..

Chasity

Rachael Milbrook

Corrine

Alicia Heier

Feeling some type of way because a bicep vein popped out during that finisher! 🤩 💪🏽 #dapump

Safia

Mia Arrowsmith

Xenia

Bryden

Tish

So good!  Great workout! 🔥 loved the finisher!  The burn was everything!

April

Janelle

Shelby

Jessica

Mike

Porchia

Nyakeh

Mary

Lakshmi Neelesh Nimmagadda

Becky

Megan Laudick

Happy Thursday!

Week 5 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: 6S/4-6R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Seated Arnold Press: 5S/6-8R [4 second eccentric]

Superset: 
4a. Single Arm Supinated Grip Chest Press: 3S/10-12R each side [2 second pause at the bottom and top of each rep]
4b. Single Arm Recline Concentration Curl: 3S/8-10R each side [3 second hold at the top of each rep]  

Superset:
5a. Machine Lateral Raises: 4S/30R, 20R, 12R, 8R
5b. Cable Rope Bicep Curls: 4S/25R

4/27 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: 4-6R
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 Range: 6-8R 
Tempo: 4 second eccentric

Set Up: 
- sit on a bench with back support 
- grip a dumbbell in each hand, rest them on your knees
- plant your feet on the ground, lean your upper back into the back of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- kick up each knee to assist you as you lift each dumbbell up and into the overhead position 
- position your palms forward, dumbbells in line with your shoulders
- tuck your ribs down and keep a neutral head, neck, spine 

Execution: 
- bend your elbows, keep them slightly tucked in front of your torso
- lower the dumbbells to ~90 degree bend in your arms
- keep the movement fluid and bring your elbows forward in line with your chest
- rotate to palms towards your face as you bring your elbows forward
- rotate elbows back out to your sides
- extend your arms and press the dumbbells up and into the overhead position

Seated Arnold Press

Rep Range: 10-12R each side 
Tempo: 2 second pause at the bottom and top of each rep 

Set Up: 
- position an incline bench at 60-70 degrees
- grip a dumbbell in one hand
- sit on the bench, plant your feet on the ground, drive your back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm holding the dumbbell and position it over your chest, in line with your front delt, supinated grip 

Execution: 
- bend your elbow at ~45 degrees from your torso as you lower the dumbbell to at least a 90 degree bench, just outside of your chest 
- extend your arm and press the dumbbell back up and over your chest again 
- contract your chest
- complete all reps on one side before moving to the next

Single Arm Incline Chest Press [sup grip]

Rep Range: 8-10R each side
Tempo: 3 second pause at the top of each rep 
Modification: sit on incline bench without elbow support

Set Up: 
- grip a dumbbell in one hand and sit on the end of the lat pulldown seat, face away 
- adjust the knee pad to support your elbows 
- lean your torso back into the knee pads
- drive your elbows into the pads
- extend your arm down from your shoulder, tracking behind your torso

Execution: 
- drive your elbow into the pad and lift the dumbbell as you curl it towards your front delt
- contract your bicep and hold for 3 seconds 
- keep elbow glued to the pad and lower the dumbbell with control until your arm is fully extended again 
- complete all reps on one side before moving to the next

Single Arm Recline Concentration Curl

Superset

Rep Count: 30R, 20R, 12R, 8R
Tempo: steady 
Modification: dumbbell lateral raise

Set Up: 
- step in front of the lateral raise machine, face the machine 
- line your hips up to the handles 
- grip the handles with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- pin a very slight bend in your arms 

Execution: 
- pull the handles out to your sides
- raise your arms to even with your shoulders
- contract your lateral delts
- lower the handles back down in front of your torso with control 
- keep traps down, chest up

Machine Lateral Raise

Rep Count: 25R
Tempo: steady 
Modification: standing dumbbell hammer curls

Set Up: 
- attach the rope to one side of the cable, position it low
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral/hammer grip 
- step 1 step away from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- pull the rope and pin your elbows by your sides

Execution: 
- pull the rope and curl the ends towards your front delts
- pull the rope apart at the top of the rep 
- contract your biceps
- keep your elbows pinned and lower the rope with control until your arms are fully extended towards the ground again

Cable Rope Bicep Curls

4/27 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 🥵🥵🥵🥵

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! ❤️🔥

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 💪❤️‍🔥

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 ❤️

4/27 Chest, Delts, Biceps

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