Name: Playbook - Sam Sweeney - 5/4 Chest, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.828Z
Duration: 65 min
Description: 5/4 Chest, Delts, Biceps

What a freakin bombtastic workout!! 🔥 💣

Kody Young

All the feels for this split and this workout today 🔥‼️

Amie

This was by-far my strongest lift of the week!! Hit almost double my normal bicep curl! After feeling off yesterday, this is EXACTLY what I needed 💪😍

Megan

This was challenging from beginning to end 🔥🔥🔥

michael

Hannah

That the finisher looked easy. I can assure you, it was not.

Jennifer

Libby

Kimmy

Lakshmi Neelesh Nimmagadda

yangBAE

Mild for me today. Felt like a deload workout

Julie

Paris

Jessica

Really liked this one! Biceps we’re working but could t really get the pump! 🤔

Porchia

Paula

Rachael Milbrook

You never realize how bad your wrist stability is until you do those kettlebell presses 🥵🥴

Corrine

Safia

Those 30 reps of flys had me dying! I'm going to notice that tomorrow! 👌🏻🔥

Alicia Heier

Deja

Tiffany

I’ve hated chest days until this split 🫶🏽

Kate

Janelle

April

Tish

Shelby

Rosa

Nyakeh

Stephanie

Maria Zenz

These 60 second finisher are 🔥🔥🔥

Rachelle

I never would have thought that one minute could feel so long, but at the end of these workouts... It feels long 😅

Rachel

Megan Laudick

Happy Thursday!

Week 6 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/4-6R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Bottoms Up Kettlebell Overhead Press: 5S/5R [5 second eccentric, 1 sec pause at the bottom]

Superset: 
4a. Machine Chest Fly [no grip]: 3S/30R 
4b. Recline “out to in” Hammer Curls:  3S/15R 

Superset:
5a. Single Arm Preacher Curl: 4S/8-10R each side [2 second pause at the top]
5b. Around the Worlds: 4S/60 seconds

5/4 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: 4-6R
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 Count: 5R
Tempo: 5 second eccentric, 1 second at the bottom
Modification: seated neutral grip kettlebell overhead press 

*the bottoms up position of the kettlebells will include more wrist and shoulder stability and control. Go lighter at first as you are getting used to the movement 

Set Up: 
- sit on a bench with back support
- plant your feet on the ground, push your mid back into the bench 
- sit up tall, pull belly button to spine and brace
- grip the handles of the kettlebells with a neutral grip, the “bell” should be facing up
- lift the kettlebells into the overhead position with control
- keep wrists straight 

Execution: 
- bend your elbows, keeping them tucked forward, in front of your delts
- use a 5 second eccentric to lower the kettlebells to even with your delts
- extend your arms and press the kettlebells back up and into the overhead position 
- contract your delts
- regain stability and continue reps

Seated Bottoms Up Kettlebell Press

Rep Count: 30R
Tempo: steady 
Modification: grip the handles of the machine or incline bench pronated grip chest fly 

Set Up: 
- position yourself on the chest fly machine so the handles are in line with your front delts 
- DO NOT grip the handles, instead press your wrists against the handles of the machine in a pronated position 
*use towels or wraps to pad the machine if needed 
- plant your feet on the ground and push your back into the pad of the machine
- keep torso upright, pull belly button to spine, tuck your ribs down and brace
- lock in a slight bend in your elbows 

Execution: 
- push the handles forward and towards the center 
- when the handles meet and your hands are in line with the center of your chest, contract your pecs
- release the weight with control until your arms are positioned out to your sides again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arms throughout each rep, like you are giving a big hug

Machine Chest Fly [no grip]

Rep Count: 15R
Tempo: steady 

Set Up: 
- adjust your bench to 60-70 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant feet on the ground, push your back into the pad
- extend your arms holding the dumbbells down from your shoulders, they should be positioned behind your torso 
- pin your elbows away from your torso slightly, ~45 degrees
- tuck your chin, squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep elbows pinned and lift the dumbbells and curl them towards your chest on each side
- contract your biceps
- lower the dumbbells with control as you extend your arms towards the ground again 
- make sure your arms are fully extended at the bottom of each rep

Recline “out to in” Hammer Curls

Superset

Rep Range: 8-10R each side
Tempo: 2 second pause at the top 
Modification: bench supported single arm concentration curl 

Set Up: 
-  load the machine with appropriate weight 
- step behind the pad of the machine
- hook one arm over the pad, connect your arm to the pad from armpit to elbow
- grip the handle with a supinated grip 
- turn your chest away from the pad, 90 degrees from the handle
- use your other arm to pin your shoulder down and keep it from rolling forward if needed
- plant your feet on the ground, squeeze your glutes, pull belly button to spine and brace

Execution: 
- drive your elbow/triceps into the pad and lift the handle
- curl the handle towards your front delt
- contract your bicep at the top of the rep 
- lower the handle with control until your arm is fully extended again 
- complete all reps on one side before moving to the next

Single Arm Preacher Curl

Time: 60 seconds
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, chest forward
- keep arms straight

Execution: 
- lift your arms out to your sides in a lateral raise
- when your dumbbells are level with your delts rotate your grip to pronated
- lead with your thumbs and continue to lift the dumbbells up and overhead
- thumbs should meet in the center over your head at the top of the rep, palms forward
- lower the dumbbells out and back down to your sides again with control 
- keep traps down

Standing Around the Worlds

5/4 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$$ 🔥

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!

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

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 ❤️

5/4 Chest, Delts, Biceps

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