Name: Playbook - Sam Sweeney - 4/6 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.733Z
Duration: 65 min
Description: 4/6 Chest, Delts, Biceps

Late night workouts have become by favorite way to end the day!

Kody Young

Yesenia

Danielle

yangBAE

The burn from that one was real ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Amie

BB overhead presses are always killer yet satisfying once you're done 😂☠️

Shelby

Andrea

Olivia

Jessica

My shoulders are on fire! That was a good one! I’m slowly becoming more comfortable with the pin stop bench. Slowly but surely I’ll get used to it.

DeAnna

Amazing workout. The military presses kill me..every time! The last super set was also very challenging. Would definitely do this again.

Micaela

Jenny

The only thing more humbling than 8 sets of military presses is cable shoulder raises ☠️☠️

Allison

Loving this split!  Hate being a day behind but oh wells!!

Audi

Kimmy

Loved this! It felt great to train this morning!

Amanda Giles

Katie

Sandy

Corrine

My arms were already shakin by the first superset😂

Allie

Arms are on 🔥 such a good arm workout! 👊🏻💪🏻

Nicole

Rachael Milbrook

Nice quick workout before work. The holds were challenging!

Sara

Alicia Heier

Nyakeh

Mia Arrowsmith

Deja

Loved this today. Felt so good 🌶️🔥

Brandi

Kelsey

Great workout 🏋🏼‍♀️ feeling strong

Kayleigh B

Judith Harris

Jane

Janelle

Wow, the pump on this one! 
This split just keeps getting better👏🏻

Who else is discovering they love spider curls!? 😍

Katie Kruckeberg

Thankful it’s not a hair wash day 🥵🥵🔥

Morgan

Meghan

These 8x8 sets reaaaaaally allowing me to push myself to failure. Loving it.

Audry

Ok ok ok my arms are 💪🏾💪🏾💪🏾

Porchia

Holy smokes, my upper body is TOAST after that one! 🥵🥵🥵

Mary

That pump was nuts! Humbled by fraction plates today

Maria Zenz

Tasha

Lakshmi Neelesh Nimmagadda

Happy Thursday!

Week 2 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.

Back, Rear Delts, Triceps: 

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: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Standing Military Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Superset: 
4a. Single Arm Neutral Grip Chest Press: 4S/8-10R each side  
4b. EZ Bar Preacher Curl: 3S/10-12R [3 second eccentric]

Superset: 
5a. Single Arm Cable Leaning Lateral Raise: 3S/10R each side [20 second hold at the top of your first rep, each set] 
5b. Dumbbell Spider Curls: 3S/20R [20 second hold at the top of your first rep, each set]

4/6 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: 8-10R
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: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: standing dumbbell overhead press

*30-60 second rest

Set Up: 
- set the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position]
- stand in front of the barbell, in the center
- step feet under the barbell, toes forward, hip width stance
- squeeze your glutes, pull belly button to spine and brace 
- grip the bar with a pronated grip, just outside shoulder width
- rest the bar across your shoulders, high chest
- un rack the barbell and step back, away from the rack 2-3 steps
- keep your elbows pointing forward and slightly in front of the bar, knuckles facing up
- keep your hip width stance, tuck your ribs and be sure to lock in a tight brace in your trunk 
- grip the ground with your toes

Execution: 
- extend your arms and press the barbell up and into an overhead position
- think “armpits forward” at the top of the rep in the locked out position 
- bring your head under the bar at the top of the rep 
- bend your elbows, keeping them point forward, and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Standing Military Press

Rep Range: 8-10R each side 
Tempo: steady 

Set Up: 
- set your bench to 45-60 degree incline 
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground- toes in line with your knees
- press your mid back into the bench
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms and position the dumbbells over your chest, in line with your shoulders
- keep a neutral grip on the dumbbells 

Execution: 
- keep one arm holding the dumbbell extended over your chest, in line with your shoulder 
- bend your other arm, keep your elbow traveling ~45 degrees from your torso as you lower
- lower to a ~90 degree bend in your arm or just below
- extend your arm and press the dumbbell back up and over chest 
- contract your chest
- hold tension in your other pec as you move through reps, keep dumbbell pinned over your chest

Single Arm Neutral Grip Incline Chest Press

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: dumbbell preacher/concentration curls

Set Up: 
- load the Ez bar with appropriate weight, or no weight 
- grip the bar with a supinated grip, shoulder width or just inside 
- sit on the preacher curl bench or stand and lean your chest into the pad
- hook your arms over the pad of the machine
- pin your arms to the pad from armpit to elbows 
- pull your shoulders back and down, keep them from rolling forward through each rep 

Execution: 
- pull the bar and curl it up and towards your front delts
- contract your biceps at the top of the rep 
- use a 3 second eccentric to lower the bar with control 
- make sure to lower to full extension in your arms before moving into the next rep

EZ Bar Preacher Curl

Superset

Rep Count: 10R each side
Tempo: 20 second hold at the top of first reps each set. Steady tempo on following 9 reps, each set.
Modification: dumbbell leaning lateral raise 

Set Up: 
- attach the single arm handle to one side of the cable, position it low 
- stand next to the cable, facing 90 degrees from the handle
- reach across and grip the handle with a neutral grip 
- step your feet close to the cable, grip the rack of the cable with the hand closest and lean your torso away from the cable [this will increase your ROM slightly 
- squeeze your glutes, pull belly button to spine and brace 
- begin with your arm extended so the handle is directly below your shoulder
- keep your head, neck, spine neutral 
- keep arm straight, slight bend is ok

Execution: 
- pull the cable and raise it out to your side
- raise the cable to shoulder level
- contract your lateral delt 
- hold the contraction at the top of the rep for 20 seconds on the first rep, each set
- lower the cable with control until the handle is below your shoulder- to your side again 
- complete all reps on one side before moving to the next

Single Arm Cable Leaning Lateral Raise

Rep Count: 20R
Tempo: 20 second hold at the top of the first rep, each set. Steady tempo on the following 19 reps, each set. 
Modification: dumbbell hammer curls

Set Up: 
- set your incline bench to 60-70 degree incline 
- grip a plate in both hands, neutral grip [tight, death grip]
- straddle the bench or bend your legs and position your knees on the seat of the bench
- position your chest/torso against the back of the bench 
- extend your arms holding the plate down from your shoulders
- tuck your chin, squeeze your glutes, pull belly button to spine and brace
- drive your hips into the pad 
- keep elbows below shoudlers

Execution: 
- keep elbows pinned below your shoulders and lift the plate 
- curl the plate towards your front delts
- contract your biceps and hold at the top for 20 seconds on your first rep 
- lower the plate with control and extend your arms towards the ground again 
- complete the following 19R with a steady tempo

Plate Hammer Grip Spider Curls

4/6 Chest, Delts, Biceps

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

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 😈

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

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 ❤️

4/6 Chest, Delts, Biceps

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