Name: Playbook - Sam Sweeney - 4/3 Chest and Triceps
Uploaded: 2024-04-03T01:11:22.345Z
Duration: 75 min
Description: 4/3 Chest and Triceps

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Erisa

Jemme

Barbell floor press is my favorite chest move!

Kody Young

Pecs on 🔥🔥🔥! Great workout ❤️

Megan

Lamia

Yanely

Janelle

Easing back into things- did all the reps this time....feels good but man I'm week

Michelle

Becky

Jamie

Soooooo good!  Feeling the pump💪🏾👊🏾

Kimmy

Feel so strong even after a week off 🔥

Corrine

Not sure if you can improve this, I’m a fan of supersets . So I just superset the last 4 exercises. But love your other workouts . :)

Christena

Jane

Triceps = ouchie! 🔥 still sore from last workout 😮

Alli

Going to feel that in the morning. 😮‍💨

April

Nyakeh

Natalie Helser

Molly DiSabato

Lorena

Vonny

Mia Arrowsmith

Regina

Matt

Ruby Smith

Porchia

Brooke

Aimee

Megan Laudick

Happy Wednesday!

Week 5 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: 4S/3-5R

2. Secondary: Single Arm Incline Chest Press: 4S/6-8R each side

3. EZ Bar Seated French Press: 5S/10-12R [2 second pause at the top of each rep] 

4. Barbell Floor Press: 6S/10R [every 30 seconds] 

5. Chest Supported Single Arm Tricep Kickback: 3S/6-8R each side [3 second eccentric each rep] 

6. Incline Bench Single Dumbbell Hex Press: 3S/5R drop 10R drop 5R

4/3 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: 3-5R 
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 
Tempo: 2 second pause at the top of each rep 
Modification: single dumbbell overhead extensions

Set Up: 
- load an ez bar with appropriate weight
- sit on a bench with back support, press your mid back into the bench, plant your feet on the ground 
- grip the ez bar with a pronated grip, inside shoulder width
- keep a tall, upright torso
- pull belly button to spine and brace
- lift the bar and extend your arms overhead
- position the bar over your head
- keep a neutral head, neck, and spine

Execution: 
- bend your elbows, allow them to flare out wide
- lower the bar behind your head
- extend your arms press the bar over your head again with control 
- contract your triceps at the top of the rep 
- keep your knuckles facing the ceiling

EZ Bar Seated French Press

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- use a 3 second eccentric to lower the barbell towards your chest until your triceps tap the floor
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Range: 6-8R each side
Tempo: 3 second eccentric

Set Up: 
- set your bench to a 70-80 degree incline
- grip a dumbbell in one hand, neutral grip
- straddle the seat of the bench, facing the back pad of the bench 
- press your chest and hips against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arm and pin your elbow by your side, in line with or slightly above your torso 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- extend your arm holding the dumbbell straight back behind your torso
- contract your tricep at the top of the rep
- keep your elbow pinned close by your side and bend your arm as you lower the dumbbell with control

Chest Supported Single Arm Tricep Kickback

Rep Range: 5R drop 10R drop 5R
*20R total 
*drop the weight by 10-50% on each drop set
Tempo: steady 

Set Up: 
- set your bench to a 70-80 degree incline 
- grip a single dumbbell in both hands, overlap your palms or intertwine your fingers
- squeeze the dumbbell between your palms, hold tension in your chest
- press your mid back into the bench, plant your feet on the ground
- extend your arms and position the dumbbell over your high chest
- tuck your chin

Execution: 
- bend your arms, keep your elbows close to your sides
- lower the dumbbell to tap your high chest
- extend your arms and press the dumbbell up and over your chest again 
- contract your chest
- keep tension in your chest throughout

Incline Bench Single Dumbbell Hex Press

4/3 Chest and Triceps

Love seeing the overhead squats programmed in! More of that please! 🏋️‍♀️

Jacquelyn Reiser

Whew in the heat in south MS!! 
But I've never done a deload week and I'm ready and excited!!!

Lauren

5/4 Full Body or Optional Rest Day

Audry

I'm going to miss this split... But ready to see where my strength is on some new lifts!

Manda

5/3 Shoulders, Biceps, Triceps

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

5/2 Quads and Glutes

Marina Pillyawets

this workout allows me to flex on the haters

5/1 Chest and Triceps

Tiff

Karen Arce

4/30 Back and Biceps

Daisy

Sooo long! So many sets.  Im not someone who can just half-ass a written workout so I do the whole thing, but I spent way longer working out then I planned for.

Emilie

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

4/26 Shoulders, Biceps, Triceps

Loved it. Took me forever to finish it but I didn't quit so that's a win.

Didn’t get enough of a pump in the quads. Would like to have a separate workout focused on quads, glutes and a separate of hamstrings and let’s incorporate more calves!

Kerri

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

4/22 Glutes and Hamstrings

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

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

Omayma

4/18 Quads and Glutes

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

4/17 Chest and Triceps

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

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

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

Serena

Katie Rowse

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

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 😤

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 ❤️

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 ❤️

4/3 Chest and Triceps

Community

More workouts from Sam Sweeney