Name: Playbook - Sam Sweeney - 4/5 Chest and Shoulders
Uploaded: 2024-03-04T17:09:25.706Z
Duration: 65 min
Description: 4/5 Chest and Shoulders

Kody Young

Cassie

Amanda

Sarah

Chris

Last set killed me…but in a good way 😉

Really got me out of my funk today, needed that 💕 those flys and lat raises both had me feeling especially pumped!

Megan

Amber

Lisa

Joyce

Melissa

Kimmy

Whitney Carrington

Amanda Howell

Cass

Whoop! Started shoulder press with 5 lbs (3 months ago) and today I got 3 sets done with 17.5 lbs!!!
Sticking to the training brings results!!

Barbara

Marsha Ross

Kelli Coffey

Lauren

Jennifer Glenn

I forgot I actually enjoy a good boulda day 💪🏻

Alli

Stacey

Awesome workout this morning!  Pump is 🔥🔥💪🏻💪🏻. Love seeing the progress each week !

Stephanie

Loved this one.That shoulder pump💪🏻🔥

Brittney

Love making high school boys take a second look at this old mamma’s bench press.

Celeste Davis

Shannon Smolinski 

Jane

Diva

Anna

Francesca

Tianna

Erika

Jessica Ramos

Finally hit my Bench goal of 100lbs!! Love this program so much!

Heather

Quickly becoming my favorite body parts to work out

Liza

Lacey

Mia Arrowsmith

Jennifer

Those shoulder crescent Bois are sneaky killers 🥵

Caroline

Janelle

Brooke

It was amazing. I finally hit my PR  of #135 on bench. 🎉🎉🎉

Christi

Holy arms! ❤️💪🏻💪🏻💪🏻

Donalee

Kirsten

Bench was heavy today but everything else felt good!  The lat raise/crescent set 😳

Alexa

Kyliegh

So good!! And then the floor press at the end! ❤️

Jenn

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/5 written training day overview. [there is no video]

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: 5S/3R

2. Seated Dumbbell Overhead Press: 4S/6R

Compound Set: 
3A. Chest Fly Machine: 4S/8-10R [10 second eccentric on last rep of each set]
3B. Alternating Unsupported Chest Press [Neutral to Supinated Grip]: 4S/12-16R total [6-8R each side]

Compound Set: 
4A. Lateral Raise Machine: 4S/8-10R [10 second eccentric on last rep of each set]
4B. Seated Crescent Raise: 4S/10-12R 

Compound Set: 
5A. Barbell Floor Press: 2-3S/60 seconds 
5B. Barbell High Pull: 2-3S/30 seconds

4/5 Training Day Overview

Warm Up Sets: 1-2S
Rep Count: 3R 
Tempo: steady, 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

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 Dumbbell Overhead Press

Rep Range: 8-10R 
Tempo: 10 second eccentric on the last rep of each set
Modification: flat bench dumbbell fly

Set Up:
- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]

Execution: 
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.
- on your final rep of each set use a 10 second eccentric to release the weight back to the start position.

Chest Fly Machine

Rep Range: 12-16R total [6-8R each side]
Tempo: steady 
Modification: lie on flat bench.

Set Up: 
- grip a dumbbell in each hand
- position your mid/high back on the end of a flat bench. 
- bend your knees and plant your feet on the ground 
- lift your hips, and contract your glutes to hold your hips in line with your knees and torso. 
[tuck your ribs and create a strong brace] 
- position the dumbbells above your chest, supinated grip [pinkies together] 

Execution: 
- bend one arm and lower the dumbbell just outside the chest [arm bent at 90 degrees] 
- as you lower the dumbbell twist your grip to neutral at the bottom of the rep. 
- extend your arm and press the dumbbell  back up and over the chest, to meet the other dumbbell at the top 
- twist the dumbbell back to a supinated grip at the top of the rep [pinkies together]. 
- alternate pressing each side, always keeping one dumbbell up and over the chest. 
- do not let your hips drop throughout each set.

Alternating Unsupported Chest Press [Neutral to Supinated]

Compound Set

Rep Range: 8-10R 
Tempo: 10 second eccentric on the last rep of each set
Modification: standing dumbbell lateral raise

Set Up: 
- set up in front of the lateral raise machine, facing the machine. 
- grip the handles of the machine with a neutral grip, arms at your sides or slightly in front of your torso. 
- squeeze your glutes and think ribs down to hold a brace 
- lock in a slight bend in your arms. 

Execution: 
- raise the handles out to your sides until your hands are in line with your shoulders at the top of the rep
- contract your lateral delts
- lower with control until the handles are back down by your sides. 
- on the final rep of each set use a 10 second eccentric to lower the weight.

Lateral Raise Machine

Rep Range: 10-12R
Tempo: steady 
Modification: plate front raise

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support 
- lock in a bend in your arms and position the dumbbells resting on your shoulders, palms facing forward, pinkies pointing up and out. 
- press your feet flat on the ground. 

Execution: 
- keep the bend in your arms 
- raise your dumbbells over your head 
- thumbs should meet at the top of the rep 
- palms should face out at the top of the rep, thumbs pointing down and pinkies up and out [V shape] 
- lower the elbows back to your sides with control
- use your lats to support this motion, make sure you are able to get full range of motion with the weight you use.

Seated Overhead Crescent Raise

Set Range: 2-3S
Time: 60 seconds 
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. 
- lie under the barbell in a supine position. 
- grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side. 
- extend your legs 
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and out at a 45 degree angle from your torso. 
- lower the barbell towards your chest until your triceps tap the floor. 
- extend your arms and press the barbell back over the chest. 
- keep knuckles facing up and wrists straight.

Barbell Floor Press

Set Range: 2-3S
Time: 30 seconds 
Modification: dumbbell high pull

Set Up: 
- position a barbell in front of you, in line with mid shoe lace. 
- keep a neutral head, neck, spine and bend forward to grip the barbell
- grip the barbell with a pronated grip, about hip width apart

Execution: 
- depress the scap and lock in a strong brace as you pull the barbell off the ground
- extend your legs, lift your chest, at the same time pull the barbell up to chest/neck level. 
- lead with your elbows, elbows should be  shoulder level or higher and above your hands. [V shape at the top of the rep] 
- contract delts and high back. 
- lower the bar back to the ground with control and reset between each rep.

Barbell High Pull

4/5 Chest and Shoulders

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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

Omayma

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!!

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!

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!

Serena

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!

4/5 Chest and Shoulders

Community

More workouts from Sam Sweeney