Name: Playbook - Sam Sweeney - 5/19 Chest, Light Back
Uploaded: 2024-03-04T17:09:25.855Z
Duration: 60 min
Description: 5/19 Chest, Light Back

Cara

That triset was 🔥!! Especially those Sven holds ❤️‍🔥

Megan

Jennifer

Sarah

Morgan

Denise Hofer

Megan Butterfield

Enjoyed the back in between chest workouts

Amber

Amazing as usual. Chest has not always been my favorite but this split is slowly changing my mind!

Katie

Nyjah

Ashley

I really love this!  I’m really feeling the pump in my upper body and seeing the difference😊💪🏽👏🏾

Kimmy

Kayleigh B

Kristina

ISO holds at the end felt so heavy but they were only 5#. 🤪

Deirdre

I think I jest went from a B to a DD with that chest workout😅😂

Christina

Killer chest and back pump! Was able to get a lift in with my father-in law while in Chicago. One my favorite traditions we do when we are together!! 💪

Kody Young

Loved that one!love those quick sets of 6

Chris

Veronica

Great chest/back day. My ass cheeks are still sore from the other day omg 😲 ouch 😫.

Nicole

This was so good! Love it!
💥🔥💥🔥

Mia Arrowsmith

Just what I needed to get me out of the days slump.

Lacey

Ashley Laas

Anne

gloria

Audi

Yvette

Wasn’t expecting that !!! Loved it 🥰

Tamara

That’s how you get the lift boob job lol 😂

Julieann Cunningham

Ain't nothin' light about that back... 🤣

Lakshmi Neelesh Nimmagadda

Channing

I know it was chest day but the back pump 😘🤌🏼

Megan Laudick

And I was going to hit snooze this morning… so glad I did not! ❤️

Alli

A good chest burn to start this Thursday!

Leslie

Sara

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.

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5R [3 second pause at the bottom of each rep] 
1B. Flat Bench Dumbbell Chest Press

2. Barbell Floor Press: 6S/8R [30 seconds rest between sets] 

Compound Set: 
3A. Close Grip Landmine Row: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Cable Low Reverse Fly: 3S/8-10R each side [3 second hold at the top of each rep] 

Triset: 
4A. Incline Bench Dumbbell Chest Press: 5R drop 10R [drop set, every set] 
4B. Incline Bench Single Arm Supinated Grip Low Fly: 3S/8-10R each side [3 second iso hold at the top of each rep] 
4C. Standing Sven Iso Hold: 3S/F

5/19 Training Day Overview

Rep Range: 5R 
Tempo: 3 second hold at the bottom of each rep 
Modification: incline push ups [hands on bench, feet on ground] or push ups on knees. 

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
- hover your chest about 1” from the ground and hold the stretch in your chest for 3 seconds. 
- 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.]

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 Count: 8R
Tempo: steady 
Modification: dumbbell floor press

**30 seconds rest between sets

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 or bend your knees and plant your feet on the ground.
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and 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. 
- contract your chest
- keep knuckles facing up and wrists straight.

Barbell Floor Press

Rep Count: 5R drop 10R [drop set, every set] 
*drop the weight by 20-50% 
Tempo: steady 
Modification: close grip seated cable row, dumbbell gorilla row.

*if you do not have access to a landmine attachment, you can wrap the end of a barbell with a towel and place it in the corner of a room/rack 

Set Up: 
- attach the barbell to the landmine attachment
- load the bar with appropriate weight on one end of the barbell. 
- grab the close grip cable attachment 
- face away from the landmine attachment  and straddle the barbell 
- place the center of the close grip attachment under the barbell and grip the handles with each hand [or you may grip the barbell with both hands, overlapping your grip or intertwining your fingers] 
- depress your scapula to activate your lats. 
- lift the weight off of the ground
- bend your torso forward at  ~45-60 degree angle, push your hips back and bend your knees just slightly. 

Execution: 
- retract your scapula and drive your elbows towards your waist as you row the barbell to the center of your chest
- tuck your elbows in at the top of the rep and contract your lats. 
- release the weight with control until your arms are fully extended towards the ground again. 
- make sure to depress your scapula before each rep to ensure lat activation.

Landmine Close Grip Row [drop set, every set]

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep. 
Modification: single arm dumbbell low reverse fly

Set Up: 
- position one side of the cable machine low, no attachment
- stand facing the cable and grip the knob of the cable with one hand. 
- step away from the cable 3-4 steps. 
- keep a neutral spine and bend your torso forward so your chest is facing the ground. 
- extend your arm down and position the knob of the cable below your shoulders
- lock in a slight bend in your elbow
- get into a wider than hip width stance, and brace this position by resting your supporting hand on the same knee.

Execution: 
- keep your scapula depress and pull the cable back towards your hips and at a 45 degree angle from your torso
- fly the weight back until the knob of the cable is in line with your torso
- contract your lat/mid back/rear delt and hold this position forhipsconds. 
- release the weight and lower your arm back towards the ground.

Single Arm Cable Low Reverse Fly [neutral grip]

Compound Set

Rep Count: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% 
Tempo: steady

Set Up: 
- set up on a high incline bench [60-70 degrees] 
- position 2 pairs of dumbbells in front of the bench. 
- grip the heavier pair of dumbbells in each hand and sit on the bench. 
- press your back into the bench and plant your feet on the ground. 
- lift the dumbbells and position them over your chest. 
- use a pronated grip but tuck your pinkies just slightly 

Execution: 
- bend your elbows below your shoulders and ~45 degrees from your torso
- lower the dumbbells until your arms reach a 90 degree bend [or just below] 
- feel the full stretch across your pec before extending your arms and pressing the dumbbells back up and over your chest. 
- contract your pecs. 
- complete 5 reps before dropping to the lighter pair of dumbbells for another 10R

High Incline Chest Press [drop set, every set]

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep

Set Up: 
- set up on a high incline bench [60-70 degrees] 
- grip one dumbbell in one hand
- press your back into the bench and plant your feet on the ground. 
- lift the dumbbell and position it over your chest, supinated grip. 
- lock in a slight bend in your elbow

Execution: 
- lower the dumbbell out to your side so the dumbbell is lower than your shoulder. 
- feel the full stretch in your pec on one side
- fly the dumbbell up and over the center of your chest
- contract your pec and hold for 3 seconds.

High Incline Bench Single Arm Low Chest Fly [supinated grip

Time: Failure 
Tempo: iso hold 

Set Up: 
- pick up a single plate or choose to use two plates and press them together. 
- position your palms on either side of the plate and press the heels of your palms into the center of the plate, contract your chest
- extend your arms forward and position the plate in line with the center of your chest. 

Execution: 
- tuck your ribs and squeeze your glutes to brace 
- continue to press your palms into the plate and squeeze to hold the contraction in your chest as long as you are able. 
- if the tension creeps up into your traps, drop the plate.

Standing Sven Iso Hold

Triset

5/19 Chest, Light Back

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$$ 🔥

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!

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! 🔥

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 ❤️

5/19 Chest, Light Back

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