Name: Playbook - Sam Sweeney - 5/12 Chest, Light Back
Uploaded: 2024-03-04T17:09:25.833Z
Duration: 60 min
Description: 5/12 Chest, Light Back

Cara

Carmen

My chest were shaking after the first superset 😭

Macy

Diana

Incline bb chest press is ridiculously hard. 
Have a great weekend!

Lisa

Everything about that felt AMAZING!!! Definitely my favorite workout of the week (And I love them all, so that’s really saying something)!!

Megan

Woooo. Before. 12 hour shift. Burns so good

Katie

Amber

Emily

Natalie

Sweet!❤️💯🏋🏼‍♀️💪🏻

Donalee

Cindy Smith

Taylor Pedmo

Kimmy

Chris

Caitlin

Amanda Howell

Jamie

Janelle

Kody Young

Chest and back gunna be so strong to help me carry this baby!

Kate Wolf

Susan

Dedra

Sabrina Aldrete

Charis Gessel

Steve

Erika

Cassie

What an amazing workout. Mixed with just enough back to light it up.

Christi

Love this one..... I might love the dogs 🐶 even more!

Jean

Kirsten

Took a little break from this app and I’m happy to be back! 
This app is perfect for me 
Perfect for my schedule, current goals, And I don’t get bored
🔥 🔥🔥

I also enjoy the puppy appearances!

Kristina

Keri

Victoria

Nani glover

Laurie

Feeling pumped able to push further beyond my boundaries

Lakshmi Neelesh Nimmagadda

Alli

Love the dropsets going from barbell to dumbbells. Deceiving! 💪🏻💪🏻

Stephanie

Absolutely LOVE this new cycle with both pre exhaust and multiple body part training!!!!🌻

Kelly

🔥🙌🔥 the Gioria press deal was awesome!

Mike

Happy Thursday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, upper body warm up and activation routine A from app. 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Chest, Light Back: 

Pre Exhaust: 
1A. Push Ups: 4S/5-10R 
1B. Flat Bench Dumbbell Chest Press: 4S/8-10R 

Compound Set: 
2A. Incline Chest Press: 4S/6-8R barbell drop 6-8R dumbbells [drop set, every set] 
2B. Pronated Machine Chest Fly Variation: 4S/10-12R 

Compound Set: 
3A. Gironda Row: 3S/6-8R circular variation + 6-8R straight row
3B. Dumbbell Bent Over Reverse Fly: 3S/10-12R 

Compound Set: 
4A. Single Dumbbell Hex Press: 3S/12R, 10R, 8R 
4B. Dumbbell Lat Pullover: 3S/12R, 10R, 8R

5/12 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: incline push ups [hands on bench, feet on ground] 

Set Up: 
- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete as many reps as you can with good form.

Push Ups

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench. 
- plant your feet firmly on the ground. 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below. 
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest. 
- drive your feet down through the ground and press the dumbbells back up and over your chest
- dumbbells should be in line with your front delts at the top of the rep. 
- contract your chest. 
- keep knuckles facing the ceiling and wrists straight. 
- do not clang your dumbbells together at the top of the rep.

Flat Bench Dumbbell Chest Press

Pre Exhaust Set

Rep Range: 6-8R with Barbell Drop 6-8R with dumbbells [drop set, every set] 
*drop the weight by 20-50% of weight used with the barbell to dumbbells. 
Tempo: steady 
Modification: replace barbell with dumbbells 

Set Up:
- choose the incline bench press or position an incline bench in the center of a rack. 
- set your dumbbells used for your drop set on the ground in front of your bench. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]

Execution: 
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- after 6-8R, re rack the barbell and pick up the dumbbells 
- lie back on the incline bench and continue with 6-8R of dumbbell incline chest press
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Chest Press

Rep Range: 10-12R 
Tempo: steady 
Modification: Dumbbell flat bench chest fly. 

Set Up: 
- set up on the machine chest fly 
- position the seat so youre able to grip the handles with a pronated grip, so your hands are in line with or below your shoulders. 
- plant your feet on the ground 
- lock in a slight bend in your arms. 
- before starting, lean your torso forward away from the back of the seat, and stretch your chest through the handles.

Execution: 
- as you pull the handles forward and fly them together, shift your torso back so your back is against the back of the bench at the top of the rep [when the handles are together in line with your chest. 
- contract your chest. 
- as you release the handles, shift your torso forward and stretch your chest through the handles again. 
- we are looking to take advantage of a deeper stretch at the bottom of each rep. 
- keep your core engaged [ribs down]

Pronated Grip Machine Chest Fly

Compound Set

Rep Range: 6-8R circular variation + 6-8R straight row [every set, no drop in weight] 
Tempo: steady 
Modification: dumbbell pronated grip bent over row to crescent row. 

Set Up: 
- set the cable high, attach the straight bar 
- face the cable and grip the straight bar with a pronated grip 
- step away from the cable 2-4 steps 
- bend your torso forward, keep a neutral spine. 
- stretch your arms towards the direction of the cable. 

Execution: 
- retract and depress your scapula as you pull the straight bar towards your chest
- lift your chest just slightly and row the bar into your mid chest, keep your elbows pinned in to your sides. 
- hold the tension in your lats and push the straight bar down, along the line of your body
- when the bar reaches mid shin or just below, release the tension back towards the cable in a circular motion. 
- complete 6-8R like this
- on your 9th rep, keep your torso bent forward
- lift your chest just slightly as you row the bar into your mid chest. 
- squeeze your elbows in by your sides
- contract your mid/high back and lats
- release the bar with control and extend your arms back towards the direction of the cable. 
- complete 6-8R of rows.

Gironda Row

Rep Range: 10-12R
Tempo: steady 
Modification: reverse fly machine

Set Up: 
- grip dumbbells in each hand
- keep a neutral spine and bend your torso forward so your chest is facing the ground. 
- extend your arms towards the ground, neutral grip on the dumbbells 
- dumbbells should be under your front delts
- lock in a slight bend in your elbows. 

Execution: 
- retract your scapula and fly the dumbbells back until they are in line with your back 
- contract your mid/high back at the top, palms down
- release the dumbbells with control until your arms are extended back towards the ground. 
- try to keep your chest facing the ground, without using too much momentum to fly the weight.

Dumbbell Bent Over Reverse Fly

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: two dumbbells- support your back on flat bench. 

Set Up: 
- pin a single dumbbell between your palms of both hands [interlock your fingers and press the heel of your palms together underneath the handle of the dumbbell to hold it in place]
- sit by a flat bench and line your mid/high back up to the side of the flat bench [like you would prepare for a hip thrust] 
- lift your hips in a bridge, squeeze your glutes and tuck your ribs to keep your hips in place
- position the single dumbbell over your chest, held with both hands. 

Execution: 
- squeeze your palms and hold the contraction on your chest throughout the entirety of each rep
- bend your elbows and lower the dumbbell to your mid chest
- keep your elbows pinned to your sides at the bottom of the rep. 
- drive your feet through the ground and press the dumbbell back up and over your chest
- contract your chest.

Single Dumbbell Unsupported Hex Press

Rep Count: 12R, 10R, 8R
Tempo: steady 

Set Up: 
- position yourself seated on the ground next to a flat bench
- line up your mid back with the side of the flat bench. 
- create a triangle by overlapping each hand and gripping the head of the dumbbell with both hands
- press your back against the bench and lift your hips of the ground just slightly [let them drop below parallel for a greater stretch in your lats] 
- position the single dumbbell over your chest
- lock in a slight bend in your elbows

Execution: 
- keep your scapula depressed and pinned to control your ROM
- slowly lower the single dumbbell back, behind your head [like you are reach back over your head] 
- feel the stretch in your lats before using your back to pull the dumbbell back up and over your chest
- contract your lats/low lats

Single Dumbbell Lat Pullover

Superset

5/12 Chest, Light Back

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!

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

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

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

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!

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 ❤️

5/12 Chest, Light Back

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