Name: Playbook - Sam Sweeney - 5/18 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.875Z
Duration: 65 min
Description: 5/18 Chest, Delts, Biceps

The BB push press with OH hold every 10 sec. Kicked my ass! 😳🔥👌

Carmen

Karolane

Nita

Kody Young

The 10 sets of 5 was death ☠️☠️☠️

Really pushing sets into failure with this weeks workouts sheeeeeshhh 🥵

Jessica

Delts and biceps for the win!!! The cues for the spider curls were extremely helpful today. Having my elbows secure like that really made all the difference in my pump 💕💕💪

Megan

Those barbell push presses 🥵💪🏼🔥

Amie

yangBAE

Dominique

Kimmy

Lauren

This shoulder presses kicked my butt! Lol love every min of it!

DeAnna

Courtney

Great! Couldn’t finish all the push press, just had surgery on my hip but it was an awesome workout!! Did everything I could :)

Serena

The bicep pump🥵🥵🫠🫠🤌🏼🤌🏼

Rachael Milbrook

Alicia Heier

Those 10 sets of barbell push had me on 🔥

Deja

That workout really humbled me 😂 those 10x10 KILLT my shoulders

Sara

Those push presses 😭
Def maxed out last week on bench. Couldn’t hit the same numbers no matter how hard I tried 😂

Allie Caruso

Jennifer

Rachel

And to think, I was going to add weight to the bar for PP 😬

Natalie Helser

Tish

Lacey

April

50 reps push press?! 🥵🥵 we’re not playing around with this last week!

Morgan

Safia

hillary

Frank Brown

Holy cow the hammer curl to push ups! Wreeeecked

Shelby

Regina

Glad That’s over! These 5x10’s are killer!!

Heather

The cable side lying raises were my favorite!!!!! Definitely want to do those again!

Maria Zenz

What a damn pump today! Loved it ! Shoulders are 😮‍💨

Porchia

Sam, you really took this last week and ran with it lol death by push press

Mary

What a great day for a good biceps burn 🤩

50 push presses in all with a 10 second “rest” between reps…
🥵🥵🥵 

Ps. You’re mean. But I also love it 🤣

Rachelle

I think the push press was worse than the squats yesterday. Wow. 🥵

Taylor

Not my best due to lack of sleep but phew 🥵

Corrine

Happy Thursday!

Week 8 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 

3. Side Lying Cable Lateral Raise: 4S/8-10R each side [2 second eccentric]

4. Paused EZ Bar Spider Curls: 4S/6-8R [2 second pause mid rep on concentric, at the top of the rep, mid rep on eccentric, and at the bottom of each rep]

5. Barbell Push Press: 10S/5R [every 10 seconds] 

Superset: 
6a. Seated Dumbbell Hammer Curls: 2S/30R
6b. Push Ups: 2S/20-30 seconds

5/18 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: 8-10R each side 
Tempo: 2 second eccentric
Modification: dumbbell side lying lateral raise

Set Up: 
- position a bench at ~45 degrees
- place the bench in front of one side of the cable, incline side closest to the cable- bench facing away
- attach the single arm handle and position it low 
- face 90 degrees from the cable and grip the handle with the hand closest, neutral grip 
- step to the other side of the bench and position yourself in a side lying position, hook your free arm over the side of the bench
- stack your legs on top of one another and drive your hip down into the bench
- squeeze your glutes, pull belly button to spine and brace
- allow the cable to pull your arm holding the handle across the front of your torso
- pin a slight bend in your arm 

Execution: 
- pull the cable and extend your arm out to your side
- raise the cable to in line with your shoulder
- contract your lateral delt
- lower the cable in front of your torso again 
- complete all reps on one side before moving to the next

Cable Side Lying Lateral Raise

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on concentric, at the top of the rep, mid rep on eccentric, and at the bottom of each rep
Modification: dumbbell spider curls

Set Up: 
- load the EZ bar with appropriate weight 
- position a bench at 60-70 degrees
- grip the EZ bar with a supinated grip, shoulder width or just inside 
- straddle the bench and place your chest and hips against the back pad of the bench 
- hook your arms over the edge of the bench and extend them towards the ground 
- lock your elbows below your shoulders
- squeeze the bench with your chest and keep your chest connected to the bench 

Execution: 
- lift the bar to mid rep and pause for 2 seconds 
- curl the bar all the way towards your delts
- contract your biceps and hold for 2 seconds
- lower the bar to mid rep again and pause for 2 seconds 
- finish the rep by extending your arms towards the ground again 
- pause for 2 seconds at the bottom 
- hold tension in your biceps throughout entire rep

Paused EZ Bar Spider Curls

Rep Count: 5R
*every 10 seconds 
Tempo: steady, quick
Modification: dumbbell push Press

Set Up: 
- rack the bar at shoulder level or just below 
- step your feet under the bar
- grip the bar with a pronated grip, shoulder width apart
- elbows should be down, palms foward
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the bar and step back from the rack ~3 steps

Execution: 
- bend your knees and push your hips back just slightly 
- extend your legs and press up onto the balls of your feet
- simultaneously extend your arms and press the barbell up and directly over your head [move your head under the barbell at the top]
- keep elbows pointing forward and in line with your delts as you press
- make sure your are fully locked out at the top of the rep 
- bend your elbows and lower the barbell with control 
- ‘catch’ the barbell with soft knees at collarbone or just below 
- keep a stiff trunk to support the momentum 
- keep explosive in your press

Barbell Push Press

Rep Count: 30R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, hammer/neutral grip 
- sit on a bench with back support
- press your mid back into the bench, plant your feet on the ground 
- sit up tall, pull belly button to spine, tuck your ribs and brace
- extend your arms down by your sides, pin your elbows by your sides

Execution: 
- dig your elbows into your sides and lift the dumbbells to curl them towards your delts
- contract your biceps
- lower the dumbbells with control until your arms are fully extended again

Seated Hammer Curls

Time: 20-30 seconds 
Tempo: steady 
Modification: incline push ups [hands on bench, feet on ground]

Set Up: 
- get down on the ground in a prone position 
- place your hands under your shoulders, just outside your chest
- plant your feet hip width apart, high plank position 
- grip the ground with your fingers
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- think about screwing your hands into the ground as you bend your elbows ~45 degrees from your torso
- lower your chest towards the ground 
- tap your chest to the ground if you are able or get as close as you can with control 
- extend your arms and press your chest away from the ground
- contract your chest at the top of the rep 
- keep body stiff, it should travel up and down in one straight line
- watch for worming

Push Ups

Superset

5/18 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

Audry

Brianda

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 😈

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!!

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!

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!

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 💪❤️‍🔥

5/18 Chest, Delts, Biceps

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