Name: Playbook - Sam Sweeney - 5/31 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:27.915Z
Duration: 65 min
Description: 5/31 Chest, Delts, Triceps

Brittany

Elianna

Kody Young

Donna

Really enjoyed that v bar push down variation! Great pump 💪

Megan

Loved the Tricep superset! Cable overhead raises were hell 🔥🥵

Amie

That was fire 🔥 really have to do the warm up to make sure my elbows are prepared for all that pressing.

Omayma

Katie

Nicole

A few days late but still showed up💪🏽👊🏾

Kimmy

Upper body feels swoll!!! Love that feeling 😍

Janelle

Hitting this one on a Thursday since I took a much needed rest day yesterday…

…oh boy my shoulders are feeling it! 😅 🔥

Safia

Anastasia L

Surprised myself with the incline bench..fun to see the progress!!

Kaylin

Ouccccch. Can’t wait for lower reps 😆
The activation push-ups kinda kill me!

Alicia Heier

Those cable overhead raise’s definitely hurt! I can’t lift my arms for awhile now 😂👏🏻💪🏼🙌🏻

Kelsey

So happy with bench back in the split! Makes my heart happy. 
My upper body is loving these days!

DeAnna

Maria Zenz

Xenia

Overhead raises were so hard 🥵 great workout 🏋🏼‍♀️

Kayleigh B

Betty

Tish

Natalie Helser

Jodi Jolley

susy

Last set was a bit interesting.  I got the hang of it on the 4th set.  Might have some blisters 🤪

Shelby

Regina

Today I felt little out of it! But I did not sell myself short! Still put in the work and pushed through

Porchia

Lakshmi Neelesh Nimmagadda

Megan Laudick

Such a good lift 🔥 delts and triceps on fire

Kristie

Suanne Tumaquip

Happy Wednesday!

Week 2 of 6-8 in current split 

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: 4S/8-10R 

Compound Set: 
3a. Incline Barbell Bench 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. Drop to dumbbells if needed]
3b. Seated Dumbbell T Raise: 4S/8-10R 

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

Compound Set: 
5a. V Bar Seated Cable Tricep Push Downs: 4S/6-8R drop 8-10R [14-18R total]
5b. Seated Single Arm Overhead Extension: 4S/10-12R each side

5/31 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. Drop from barbell to dumbbells if needed. 
Tempo: steady 

Set Up:
- choose the incline bench press or position an incline bench in the center of a rack
- incline bench should be at ~60-70 degrees
- position the barbell on the rack behind the bench so you are able to reach back with both hands and lift the barbell from the rack 
- 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 your arms up and reach your 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]
- think about breaking the bar with your arms, armpits forward, tight grip on the bar
- drive your feet through the floor, and lift the barbell off the rack and position it overhead in line with collar bone/high chest

Execution: 
- 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]
- extend your arms and press the weight back up to the start position
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Barbell Bench Press

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the seat of the bench, plant your feet on the ground, sit up tall 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down by your sides, dumbbells directly below your delts
- tuck your chin and keep your hips, chest/torso pinned against the bench 

Execution: 
- keep your arms straight and raise your arms out to your sides, until the dumbbells are in line with your delts
- with straight arms rotate and pull your arms forward so your thumbs meet in the center, in line with your chest
- rotate your arms back out and away from the center again, in line with your delts to the side
- lower your arms back down to your sides, so your dumbbells are positioned below your delts again

Seated Dumbbell T 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 
Modification: seated dumbbell overhead raise

Set Up: 
- attach a rope to one side of the cable and position it low
- position a flat bench in front of the cable 1-2 feet from the cable 
- sit on the seat of the bench, facing the cable, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine and brace
- extend your arms and grip each end of the rope with a neutral grip 
- sit up tall, tuck your ribs, and pin your shoulders/scap down 
- extend your arms holding the rope towards the cable, just below delt height
- keep your arms as straight as possible 

Execution: 
- with straight arms pull the rope and raise it into the overhead position 
- contract your delts/rear delts 
- lower the rope with control until your hands are in line with or slightly below chest level 
- keep torso upright and try not to rely on momentum to raise the cable overhead
- keep control of the movement through your delts

Seated Cable Rope Overhead Raise

Rep Range: 6-8R drop 8-10R [14-18R total]
*drop the weight by ~40-50% on your drop set, each set
Tempo: steady 
Modification: banded tricep push downs

Set Up: 
- attach the V bar to one side of the cable, position it high 
- position a bench in front of the cable
- sit on the seat of the bench in front of the cable, facing the cable, plant your feet in a wide stance on the ground
- squeeze your glutes, pull belly button to spine and brace
- grip each end of the bar with a pronated grip, allow your elbows to flare ~45 degrees from your torso
- lean your torso forward just slightly, keep head, neck, spine neutral 
- pin your elbows by your sides, arms bent

Execution: 
- push the V bar down towards the ground
- when your arms are fully extended towards the ground, contract your triceps 
- keep your elbows at about ~45 degrees from your torso
- bend your arms again as you release the bar with control 
- do not let your traps raise or shoulders roll forward

V Bar Seated Cable Tricep Pushdowns

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine and brace
- lift the arm hold the dumbbell overhead, pin your arm at a 90 degree bend with the dumbbell pointing down towards the opposite delt
- use your free hand to support the crease of your working arm and keep your elbow supported and in position 
- tuck ribs, keep a neutral head, neck, and spine 

Execution: 
- keep elbow in place over your delt and extend your arm straight up towards the ceiling 
- contract your triceps 
- with elbow pinned lower the dumbbell across the back of your head and towards your delt on the other side
- complete all reps on one side before moving to the next

Seated Single Arm Overhead Extensions

5/31 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

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!

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 🥵🥵🥵🥵

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 ❤️

Aven

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

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

5/31 Chest, Delts, Triceps

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