Name: Playbook - Sam Sweeney - 5/11 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:27.851Z
Duration: 65 min
Description: 5/11 Chest, Delts, Triceps

Viviana Kolb

Kody Young

yangBAE

Cecilia

Amie

Biceps and upper pecs are feeling ROCKED!!

Megan

Autumn

Sarah

Tanya

Cab drivers!!! They go from 0 to 100 in seconds!

Donna

Jane

Audry

Kimmy

Plate press out and cab drivers about killed me, those were gnarly!!

Danielle Farley

Sean

Casandra

Michelle Zabin

Joanne

Lakshmi Neelesh Nimmagadda

Hit 135 for two sets today🥳 and it felt really good!

Rachael Milbrook

Went up in weight on my bench today! 🤘🏻🤘🏻🤘🏻

Alicia Heier

Bench felt a bit heavier than normal today but we got it done! And those finishers whoooo weeeee! Felt the burn on those!

DeAnna

Great workout. Once again finisher had me on fire 🔥

Deja

Janelle

This week’s training has been on point 😤🙌🏼💪🏼

Jacqueline

April

Tish

Who knew 75 seconds could feel like an eternity!

Lisa

Katie

Lacey

hillary

Linz

I'll never look at 75 seconds the same way again 🔥🔥🔥

Angela Arnall

Holly

Audi

Safia

Loved this one!  Like all except for the kettlebell presses!  The outside of my wrists hurt!!!

Regina

Madison

The weight humbled me a few times! 🥴😮‍💨

Porchia

Lizzie Paschal

Nyakeh

Victoria

Mary

Maria Zenz

💪🏼🔥 that last set had me sweatin 😅

Paula

Happy Thursday!

Week 7 of 8 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/3R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Single Arm Bent Over Cable Fly: 4S/6-8R each side [3 second eccentric] 

4. Standing Curl to Press: 5S/10-12R 

5. High Incline Alternating Kettlebell Press [neutral grip]: 4S/16-20R total 

Superset: 
6a. Cab Drivers: 3S/75 seconds
6b. Plate Curls: 3S/75 seconds

5/11 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: 3R
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 each side
Tempo: 3 second eccentric
Modification: banded bent over single arm chest fly or dumbbell flat bench chest fly 

Set Up: 
- attach the single arm handle to one side of the cable, position it high 
- step to the side of the cable, facing 90 degrees
- grip the handle with the arm closest, neutral grip 
- step away from the cable 2-3 steps and 1-2 steps forward
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and lower your chest to face the ground 
- extend your arm towards the cable, pin a slight bend in your arm
- keep a neutral head, neck, spine

Execution: 
-  pull the cable down and towards the ground until the handle is below the center of your chest
- contract your pec
- release the cable with control until your arm is extended back towards the cable again 
- complete all reps on one side before moving to the next

Single Arm Bent Over Cable Fly

Rep Range: 10-12R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace 
- pin your elbow by your sides
- keep a neutral head, neck, and spine 

Execution: 
- bend your arms and curl the dumbbells towards your delts
- contract your biceps
- rotate your grip to pronated at your shoulders and press the dumbbells up and into the overhead position 
- keep dumbbells in line with delts at the top of the rep 
- bend your arms and lower the dumbbells to your delts again
- rotate your grip back to supinated at your delts
- lower the dumbbells back down by your sides until your arms are fully extended
- keep reps fluid

Standing Curl to Press

Rep Range: 16-20R total 
Tempo: steady 

Set Up: 
- position a bench at 75-85 degrees
- grip a kettlebell in each hand, grip the handles with a neutral grip 
- sit on the bench, plant your feet on the ground 
- press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and position the kettlebells in line with your delts, just outside of your chest
- keep a neutral grip on the handles of the kettlebells 

Execution: 
- keep one arm extended, kettlebell positioned in line with your delts
- bend your other arm, keep your elbow pinned close to your side
- lower to at least a 90 degree bend in your arm
- extend your arm and press the kettlebell back up and over your chest
- alternate each arm, each rep 
- keep pace steady

High Incline Alternating Kettlebell Press [neutral grip]

Time: 75 seconds
Tempo: steady 
Modification: hold a dumbbell in the same way 

*small rests within timeframe if needed 

Set Up: 
- grip a plate on each side, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, neutral head, neck, and spine 

Execution: 
- keep your arms straight and raise the plate straight out in front of your chest 
- hold the plate in this position 
- begin to rotate the plate to each side like you are driving a car
- hold the plate steady at chest level as you rotate
- keep tension in your delts, chest, and core

Cab Drivers

Time: 75 seconds
Tempo: steady 
Modification: dumbbell hammer curls

Set Up: 
- grip the plate on each side, neutral grip 
- stand with feet hip width apart, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down in front of you
- pin your elbows by your sides

Execution: 
- bend your arms are curl the plate up towards your chest
- contract your biceps
- lower the plate with control until your arms are fully extended down in front of you again 
- keep a steady pace with elbows pinned by your sides

Plate Curls

Superset

5/11 Chest, Delts, Triceps

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

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

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! ❤️🔥

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 ❤️

5/11 Chest, Delts, Triceps

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