Name: Playbook - Sam Sweeney - 5/26 Chest, Light Back
Uploaded: 2024-03-04T17:09:25.877Z
Duration: 60 min
Description: 5/26 Chest, Light Back

I can feel my chest get stronger every week! What was hard a few weeks ago is now starting to become easy.

Cara

Melissa

Vanessa

Those supinated floor presses were surprisingly tough…which is great because I LOVE a challenge 😎

Megan

Denise Hofer

This programming is making me love chest days!

Katie

April

Caitlin

Getting training in early today! Early bird gets the pump 🦅 💪

Kody Young

Kimmy

Never truly felt my chest until sweeny workouts 🔥

Veronica

Chris

Lakshmi Neelesh Nimmagadda

Marsha Ross

Finally picked up a barbell today after 10 weeks of golfers elbow 😭😭😭 I am happy!

Megan Laudick

Michelle

Devon Dercole

My chest is on fire!! One of the best chest days in awhile for me 👏🏼👏🏼🔥

Allie Caruso

Stacey

Those inverted rows pretty much kicked my butt!! 😳

Brittany

Unless I am missing it, having a way to track weights lifted would be a major improvement

Wesley

Brette

Janelle

Lacey

If I didn’t have boobs before I do now 😜💪🏻🔥

Channing

Sara

Will definitely be feeling this one tomorrow.

Marilyn

Audi

Not a fan of those Sven ISO Holds....don't feel it in chest muscles.   And inverted rows so rough because just not strong enough for them😔 A different suggested modification might make it not such a brain f**k! Lol

Michelle Zabin

🔥🔥🔥🔥❤️❤️❤️❤️💪💪💪💪

Jean

Okay I can still barley walk from Tuesday’s leg day, and I already know this is gonna hurt tomorrow😂😂💪🏼

Shannon Smolinski 

Yvette

Sarah

“LIGHT” back?!! Those inverted rows were killer in the best way

Teagan

Victoria

Nani glover

Chest just getting bigger ain’t mad about it 😈😛😛

Julieann Cunningham

ISO holds today were not my friend ..😫

Alli

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 hold at the bottom of each rep] 
1B. Flat Bench Dumbbell Chest Press: 4S/8-10R 

2. Bench Press: 6S/6R [30 seconds rest between sets] 

Compound Set: 
3A. Inverted Row: 3S/5R feet elevated drop 10R feet on the ground [drop set, every set] 
3B. Single Arm Machine Reverse Fly: 3S/8-10R each side [3 second hold at the top of each rep]

Triset: 
4A. Landmine Kneeling Sven Press: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Supinated Floor Press: 3S/8-10R each side [3 second hold at the top of each rep] 
4C. Landmine Kneeling Sven Press Hold: 3S/Failure

5/26 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: 6R 
Tempo: steady 
Modification: decline dumbbell chest press

*30 seconds rest between sets

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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, this will help keep tension in your posterior chain to support the press]
- tap the bar to your chest]
- 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.

Barbell Bench Press

Rep Count: 5R feet elevated drop 10R feet on the ground
Tempo: steady 
Modification: 5R legs straight on the ground drop to 10R legs bent, feet planted on the ground. 

Set Up:
- position the barbell on a rack so you are able to grip the barbell with straight arms, from underneath the bar
- set a bench or box in front of the bench, far enough away for you to elevate your feet with straight legs while gripping the barbell. 
- slide yourself under the barbell in a supinated position [chest up] 
- position your chest under the barbell
- extend your arms and grip the barbell with a pronated grip. [shoulder width or slightly further apart] 
- extend your legs, raise your hips and levate your feet on the bench or box in front of you
- squeeze your glutes and brace to keep your hips pinned in line with your legs and torso. 

Execution
- retract your scapula and pull your chest up to meet the bar 
- elbows should be slightly tucked below your shoulders at the top of the rep. [wrists straight]
- contract your mid/high back at the top of each rep
- lower  your body with control until your arms are extended again. 
- complete 5 reps with your feet elevated on the bench/box. 
- keep both hands gripping the bar and step each foot off of the bench and on to the ground. 
- keep your legs extended and hips in line
- drive your heels through the ground and complete 10 reps more with your feet on the ground.

Inverted Row [drop set, every set]

Rep Range: 8-10R each side 
Tempo: 3 seconds hold at the top of each rep
Modification: dumbbell reverse fly

Set Up: 
- position yourself on the reverse fly machine, chest pressed against the pad, and feet planted firmly on the floor 
- hug the bench with the non working arm.
- on the working side, hand should be just below the shoulders when grabbing the handle
- grip the handle with a neutral grip. 
- brace and drive your feet through the floor 
- lock in a slight bend in your elbow 

Execution:
- retract your scapula
- pull the handle back
- stop when the handle is in line with your rear delt. 
- contract your mid/high back on one side, hold for 3 seconds. 
- release with control.

Single Arm Machine Reverse Fly

Compound Set

Rep Count: 5R drop 10R 
*drop the weight by 20-50% 
Tempo: steady 
Modification: kneeling plate Sven press, dumbbell flat bench hex press 

*if you do not have a landmine attachment, simply position one end of the barbell in the corner of a room. 

Set Up: 
- position the barbell in a landmine attachment
- load the other end of the barbell with appropriate weight. 
- face the end of the barbell and get down into a high kneeling position. 
- grip the end of the barbell with both hands and lift the bar to your chest
- push the palms of your hands into the bar to grip it and contract your pecs. 
- lock your hips in and contract your glutes [keep hips in line with your torso]
- position your chest up towards the end of the barbell [knees positioned under the end of the barbell] 

Execution: 
- squeeze the barbell with both hands and contract your chest, hold this tension
- press the end of the barbell up and away from your chest. 
- follow the path of the barbell as you press, the end of the barbell should be in line with your high chest at the top of the rep. 
- contract your chest
- tuck your elbows back by your sides as you lower the end of barbell back to your high chest

Kneeling Landmine Sven Press

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

Set Up: 
- get on the ground in a supine position [chest up] 
- bend your knees and plant your feet on the ground. 
- grip a dumbbell in one hand with a supinated grip. 
- position the barbell over your chest on one side. [supinated grip- palm up] 

Execution: 
- bend your elbow as you lower the dumbbell 
- lower the weight until your tricep taps the floor, elbow should be below your shoulder at the bottom of the rep. 
- keep a supinated grip as you extend your arm and press the weight back up and over your chest. 
- contract your pec at the top and hold the tension for 3 seconds.

Single Arm Supinated Grip Floor Press

Time: Failure
Tempo: iso hold 
Modification: kneeling plate Sven iso hold, or flat bench dumbbell hex press hold. 

*if you do not have a landmine attachment you can position one end of the barbell in a corner of a room in the same way. 

Set Up: 
- position the barbell in a landmine attachment
- load the other end of the barbell with appropriate weight. 
- face the end of the barbell and get down into a high kneeling position. 
- grip the end of the barbell with both hands and lift the bar to your chest
- push the palms of your hands into the bar to grip it and contract your pecs. 
- lock your hips in and contract your glutes [keep hips in line with your torso]
- position your chest up towards the end of the barbell [knees positioned under the end of the barbell] 

Execution: 
- squeeze the barbell with both hands and contract your chest, hold this tension
- press the end of the barbell up and away from your chest. 
- follow the path of the barbell as you press, the end of the barbell should be in line with your high chest at the top of the rep. 
- contract your chest and hold this position until you cannot.

Kneeling Landmine Sven Press Iso Hold

Triset

5/26 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!!

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

5/26 Chest, Light Back

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