Name: Playbook - Sam Sweeney - 5/5 Chest, Light Back
Uploaded: 2024-03-04T17:09:25.810Z
Duration: 60 min
Description: 5/5 Chest, Light Back

My chest was literally twitching on those barbell floor presses at the end 🥵 thanks for a great workout Sam!

Cara

🙌🏼 great combos! Pull-up/scap raise and landline rows…holy moly!  Awesome!!!

Carmen

Joyce

Krzysztyanka

Niranjana

Flys felt so stable today!! And coupled with those drop sets hex presses.. ultimate pump 💪🤩

Megan

Another amazing workout! I love how you constantly change it up. Keeps things interesting.

Felicia

Loved this workout. I was dying but it was a good dying🥴

Katie

Definitely saving this one and doing it again later

Kimmy

Becky

The scap raises were decievingly difficult

Janelle

Olga

I no longer take the word “light” lightly 🥵🔥🤘🏼

Morgan

Chris

Sharlene

Briana

Loving this phase working in higher rep range. Feeling the burn🔥

Anne

Tooootally underestimated this workout! Holy moly!

Kirsten

Lacy

Marsha Ross

Seriously?? 😳Pull ups half way through the workout. 🤮

Laurie

Brittney

Kayleigh B

Jennifer

Brandi

Kody Young

Mia Arrowsmith

How are you going to just casually throw in the pull ups and scapula ups like you didn’t just kill us with the three sets before ☠️☠️💀

Emily

Jane

Megan Laudick

Oaky loving this intensity but are you trying to kill us🤣🤣 im so sore haha

Shannon Smolinski 

Andrea

Kaitlyn

Cindy Smith

I love the format of these workouts! Always kicking my butt!!

Nani glover

Audi

gloria

That was a killer chest day. I don’t typically feel it this much after! Great workout.

Holly

🔥🔥🔥. Not sure I agree with pull-ups being light back but I’m here for it! 👊🏻

Amazing. I have found a love for floor presses in the last 8 weeks! 💪

Christi

I realize how I overcompensate with my legs and I need to get better on focus. This was a great fine tuning today. Thank you!

Victoria

I was exhausted after the first set 😂😂😂🥵 great workout again!

Jenn

Happy Thursday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Lower body warm up and activation routine from app. 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5-10R
1B. Flat Bench Dumbbell Chest Press: 4S/8-10R 

Compound Set: 
2A. Cable Floor Fly: 4S/10-12R 
2B. Incline Bench Dumbbell Hex Press: 4S/6-8R drop 6-8R [drop set, every set] 

Compound Set: 
3A. Pull Ups + Scap Raise: 3S/5R pull ups + 10R scap raise
3B. Seated Close Grip Cable Row: 3S/6-8R drop 6-8R [drop set, every set] 

Superset: 
4A. Barbell Pendlay Row: 3S/12R, 10R, 8R 
4B. Barbell Floor Press: 3S/12R, 10R, 8R [wide grip]

5/5 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: incline push ups [hands on bench, feet on ground] 

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
- tap chest to the ground [or lower as far as you are able]
- 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.] 
- complete as many reps as you can with good form.

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 Range: 10-12R
Tempo: steady 
Modification: dumbbell floor fly 

Set Up: 
- attach single arm attachments to either side of the cable and position the cable low on either side
- sit on the ground, in the center of the cable machine
- lie back in a supine position, chest up
- reach your arms out to each side and grip each handle
- bend your knees and plant your feet on the ground 

Execution: 
- lock in a slight bend in your elbows
- pull the cables and fly them in so the handles are lined up with the center of your chest at the top of the rep
- contract the chest, keep the bend in your elbows like you are giving a hug. 
- release the cables with control until your triceps tap the floor on each side. [full stretch across your chest]

Cable Floor Fly

Rep Range: 6-8R drop 6-8R [16R total- drop set, every set]
Drop the weight by 20-50% for drop set
Tempo: steady 

Set Up: 
- set up on an incline bench, 45-60 degree incline
- grip a dumbbell in each hand, rest the lighter pair on the ground in front of the bench
- sit on the incline bench, plant your feet firmly on the ground
- press the dumbbells together and raise them over your high chest

Execution: 
- contract your chest and keep the squeeze on the dumbbells
- keep your elbows in close to your sides and lower the dumbbells to tap your mid/high chest
- drive your feet down through the ground and press the dumbbells back up and over your chest. 
- keep a continuous contraction on your chest by squeezing the dumbbells together. This should force you to feel your chest working throughout the eccentric and concentric portion of the rep as well.

Incline Bench Dumbbell Hex Press

Compound Set

Rep Range: 5R pull ups + 10R Scap Raises
Tempo: steady 
Modification: assisted/banded pull ups + assisted/banded scap raises, or inverted row + scap retractions.

*feel free to use bands or assisted machine here. 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.
- after you complete 5 pull ups keep a tight grip on the bar with your arms extended
- depress your scapula and lift your chest without bending your arms in a scapula raise. 
- release the scapula with control and allow for a complete stretch at the bottom of the rep.

Pull Ups + Scap Raises

Rep Range: 6-8R drop 6-8R [drop set, every set] 
Tempo: steady 
Modification: close grip bent over landmine row, bent over neutral grip dumbbell row

Set Up: 
- Position yourself on the seated cable machine, use a close grip attachment. 
- Put your feet up on the platforms to stabilize but keep a slight bend in the knees
- Grip the close grip attachment with both hands, neutral grip

Execution:
- Keep the torso upright and a neutral spine 
- retract your scapula as you row the elbows back towards your waist
- Squeeze the elbows in tight to your sides and contract the mid back/lats at the top. 
- release the cable with control. 
- Complete 6-8 heavy reps before dropping the weight by 20-50% and completing 6-8 more reps.
-  keep your traps from rising throughout each rep.

Seated Close Grip Cable Row

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: dumbbell pendlay row variation [place plates below to tap your dumbbells on at the bottom of the rep]

*feel free to use plates or boxes underneath the barbell to raise the starting point, especially if going from the floor is too much extension for your back. 

Set Up:
- set up with your barbell on the ground. 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- roll the barbell over your feet so it is in line with your toes. 
- keep a neutral spine as you bend forward and grip the barbell with a pronated grip. 
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down. 

Execution: 
- take a bracing breathe and drive the elbows back towards your hips as you row the barbell to tap your mid/low chest.
- contract the mid/high back
- control the eccentric portion of the rep and lower the barbell back to tap the floor. 
- reset before each rep if needed, keep the scap pinned down and core braced.

Barbell Pendlay Row

Rep Count: 12R, 10R, 8R 
Tempo: steady 
Modification: dumbbell floor press

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 
- un rack the barbell and position it over your chest. 

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

Barbell Floor Press [wide grip]

Superset

5/5 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 :)

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!

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! 🔥

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 🤩

5/5 Chest, Light Back

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