Name: Playbook - Sam Sweeney - 5/24 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:27.894Z
Duration: 65 min
Description: 5/24 Chest, Delts, Triceps

Flav

Sarah

I loved the cross cable tricep extensions!

Annaleis

Arielle

My bench press feeling stronger than ever 💪

Viviana Kolb

Legit!! The Tricep trembles with those skull crushers 💀‼️

Amie

Front delts are toast! Beastly workout 💕💕💪

Megan

That tricep super set at the end was a buuurn!!!

Whew, going to have sore triceps tomorrow!

Katie

Taylor

Triceps and delts are sore already🔥🔥

Micaela

Kelsey

Audry

Alli

Shelly

Ouchhhh. Those seated lateral raises got me

Madison

Vanessa

yangBAE

Lisa

This split is 🔥 so far! 
This is everything I needed 🫶🏻

I was on the struggle bus with this one after those 3 leg day weeks.  So excited for the upper body love

Holli

Jean

Lauren

Maryse Lalumiere

Jemme

Not gonna lie it was odd benching today but can’t wait to see where I end up at the end of this split!

DeAnna

I thought my triceps would collapse on those last skull crushers. 🤘🏻

Alicia Heier

Tiffany

Kate

Rachel

This split has me feeling like a super hero 💪🏼

Morgan

Tish

Jennifer

Jolene Plank

April

I can already tell we’re gonna see huge boulder shoulder gains during this split! 💪🏼 I love this squad so much. 😘

Stephanie

Challenged myself with the weight on the front raises and boy did I feel it after that incline press 💀 🔥

Safia

Tricep is a goner with todays workout 💀

Kashay Sullivan

Such a great stimulus- my chest and triceps are smoked

Maria Zenz

Ram Ureste

Amanda Giles

Jessica

Nicole

Happy Wednesday! WELCOME TO THE NEW SPLIT.

You can find the full split and 6,5,4,3 day split options in the info section under the daily training bubble. 

Week 1 of 6-8 in current split 

Goal of the split: to build off of the skills we worked on during our last daily training split and see how those skills transfer to other primary movements. This means our focus is testing our full range of motion and explosive concentric/controlled eccentric through every lift. We will have a heavy emphasis on building delts and maintaining lower body gains during this split. Conditioning will stay high, expect a variety of rep ranges and tempo training.

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, 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: Push Ups: 3S/20R, 15R, 10R 

2. Primary: Barbell Bench Press: 3S/8-10R 

Compound Set: 
3a. High Incline Neutral Grip Press: 4S/5R + drop set to failure on the final set [on your final set, drop the weight by ~50% and complete as many reps as you can with good form]
3b. Recline “out to in” Front Raise: 4S/8-10R 

4. Seated Lateral Raise: 5S/6R, 8R, 10R, 12R, 30R [the goal being to decrease load as you increase reps]

Compound Set: 
5a. Criss Crossed Cable Tricep Extensions: 4S/10-12R 
5b. Neutral Grip Lying Skull Crushers:  4S/6-8R each side + 6-8R together [18-24R total]

5/24 Training Day Overview

Rep Count: 20R, 15R, 10R 
Tempo: steady 
Modification: incline push ups

*weighted push ups to increase difficulty if needed

Set Up:
- position yourself in a high plank/push up position
- plant hands under your shoulders, just outside of your chest 
- squeeze your glutes and quads simultaneously
- pull belly button to spine and brace

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position
- contract chest 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Activation: Push Ups

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell flat bench chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Primary: Barbell Bench Press

Rep Count: 5R + drop set on final set 
*drop the weight by ~50% and complete as many reps as possible with good form on your final set only 
Tempo: steady 

Set Up: 
- set your incline bench to a high incline, ~70-80 degrees
- grip a dumbbell in each hand
- sit on the bench, push your mid back into the bench
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine and brace
- rest your dumbbells on your quads
- kick each leg up and raise the dumbbells up and position them over your chest, in line with your front delts
- neutral grip on dumbbells, palms facing in 

Execution:
- bend your elbows at ~45 degrees from your torso and lower your dumbbells just outside your chest
- lower to ~90 degree bend in your arms or just below [full ROM for you]
- extend your arms and press the dumbbells back up and over your chest 
- contract your high chest/delts
- immediately following your final set drop the weight by ~50% and complete as many reps as possible with good form

High Incline Neutral Grip Press

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- position your bench at 70-80 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your mid back into the bench, and plant your feet on the ground 
- extend your arms down from your delts, arms should be positioned behind your torso
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your arms straight and lead with your thumbs as you raise the dumbbells straight forward and towards the center
- your thumbs should meet in the center, in line with your high chest, front delts
- contract your chest/delts
- lower your arms away from the center and back down to your sides again 
- keep traps down, arms straight

Recline “out to in” Front Raise

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R
*decrease load as rep count goes up. Choose weight appropriate per each rep count, each set. 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant feet on the ground
- start with arms extended down by your sides
- keep arms straight 
- keep torso upright, pull belly button to spine, tuck your ribs and brace

Execution:
- raise your arms out to your sides, just slightly in front of your torso
- lift dumbbells to shoulder height and contract your delts
- lower the dumbbells back down by your sides with control

Seated Dumbbell Lateral Raise

Rep Range: 10-12R 
Tempo: steady 
Modification: banded tricep extensions 

Set Up: 
- use no cable attachments and position each end of the cable high 
- grip each side of the cable with the opposite hand, neutral grip 
- step to the center of the cable, facing the cable
- pull the cable and pin your elbows by your sides
- squeeze your glutes, pull belly button to spine and brace 
- keep torso upright and tuck your ribs

Execution: 
- pull the cables and extend your arms down and out towards the ground
- contract your triceps
- keep your elbows pinned and release the cable with control until your arms are bent at ~90 degrees again

Criss Crossed Cable Tricep Extensions

Rep Range: 6-8R each side + 6-8R together [18-24R total] 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie back on the flat bench, supine position 
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms over your chest, in line with your front delts 

Execution: 
- pin your elbows over your front delts
- keep one arm extended
- bend your other arms and lower the dumbbell back towards the side of your head
- lower the dumbbell to a 90 degree bend in your arm [full rom for you]
- extend your arm and press your dumbbell over your front delt again
- contract your tricep
- complete reps each side
- after completing each side, immediately complete 6-8R with both arms

Neutral Grip Lying Skull Crushers

5/24 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

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!

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

Kody Young

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 🧡

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 ❤️

5/24 Chest, Delts, Triceps

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