Name: Playbook - Sam Sweeney - 5/8 Chest and Tricep [DELOAD WEEK]
Uploaded: 2024-05-12T19:29:38.182Z
Duration: 45 min
Description: 5/8 Chest and Tricep [DELOAD WEEK]

Still got the pump in even with the deload!

Kody Young

Megan

Kimmy

Loving my tricep progress!! ❤️‍🔥

Alli

Stephanie

Even on deload we get a pump 💪🏻💪🏻💪🏻

Megan Laudick

Carol Merrill

April

I’ve never done a Deload. It is great. Hard adjustment for me mentally. I still feel like more is better but I am trying to be smarter!

Molly

Bodies forced in recovery mode, thank you. I really needed this 🙌🏼🔥

Lorena

Nicole

Regina

Been feeling run down this week and could not be more grateful for this deload! The perfect amount of movement without stressing my body too much ❤️

Zackbot

Vonny

Porchia

Mike

Ruby Smith

Happy Wednesday!

WEEK 9: DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

Movements this week are simple on purpose. Use your time in the gym as recovery time. 

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]

Tap the ‘start now’ button to find the training day overview.

Chest and Tricep: 

1. Bench Press: 3S/6-8R 

2. Incline Dumbbell Chest Press: 2-3S/12-15R 

3. Cable Rope Tricep Extensions: 2-3S/10-20R 

4. Machine Chest Fly: 2-3S/10-15R 

5. Single Arm Banded Supinated Grip Tricep Extensions: 2-3S/15R each side

5/8 Training Day Overview

Rep Range: 6-8R
Tempo; steady 
Modification: flat bench dumbbell 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

Bench Press

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- set your bench to a 70-80 degree incline
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground, press your mid back into the bench 
- pull belly button to spine and set your brace
- extend your arms and lift the dumbbells to position them over your chest, pronated grip 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the dumbbells to either side of your chest
- extend your arms and press the dumbbells up and over your chest again
- contract your chest

Incline Bench Chest Press

Rep Range: 10-20R 
Tempo; steady 
Modification: banded tricep extensions

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip on each side
- lean your torso forward just slightly 
- pull belly button to spine and set your brace
- bend your arms and in your elbows by your sides, 90 degree bend in your arms to begin 
- keep a neutral head, neck, and spine

Set Up: 
- extend your arms and pull the rope straight down 
- pull the rope apart on either side of your legs
- contract your triceps
- keep elbows pinned by your torso and bend your arms as you release the rope back to the start position 
- keep your traps down, shoulders back

Cable Rope Tricep Extensions

Rep Range: 12-15R
Tempo: steady 
Modification: flat bench dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so the handles are positioned in line with your chest out to each side
- sit on the bench, plant your feet on the ground, and press your mid back into the bench 
- extend your arms out to your sides and grip the handles with a neutral grip 
- pin a slight bend in your arms
- pull belly button to spine, tuck your ribs down, and set your brace

Execution: 
- pull the handles forward so the handles meet in the center, in line with the center of your chest
- contract your chest
- release the handles and extend your arms out to your sides again 
- keep your traps down and shoulders back

Machine Chest Fly

Rep Range: 15R each side
Tempo: steady 
Modification: cable or dumbbell single arm overhead extensions

Set Up: 
- lie a large loop band on the ground
- step on one end of the band, pin the band to the ground 
- step your other foot in front of the band
- grip the free end of the band with your other hand, neutral grip 
- pull the band overhead and pin your elbow over your delt with the band running behind your torso
- bend your arm at 90 degrees behind your head 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs down 
- keep a neutral head, neck, and spine

Execution: 
- extend your arm and pull the rope overhead 
- when your arm is straight overhead, contract your tricep
- keep your elbow pinned over your delt and bend your arm again 
- lower the band behind your head again and back to the start position 
- keep your traps down and shoulders back 
- keep a tall torso

Single Arm Banded Overhead Tricep Extension

5/8 Chest and Tricep [DELOAD WEEK]

Rested yesterday and had an amazing full body hit today!🤘🏽

Gabby

Great workout. Got me a good sweat going. 🔥🥵👊🏽

This felt like the good ole full body Friday 😍🥵

Morgan

5/18 Full Body or Optional Rest Day

Julia Bourguignon

SHOCKED myself with this run. Loved this workout!

5/17 Cardio and Arms [Biceps and Triceps]

Nikki

Corrine

5/16 Upper Body [Back and Shoulders]

Whew! Very deceiving workout! Couldn’t make my legs move after that iso hold.

Susan

Steph

Love the new split! Been excited for something like this. Perfect for my summer shred

Jacklyn Payne

5/15 Lower Body

Quite an adjustment.  But trusting Sam for a change-up!

Michelle Zabin

Kristal

Diana

5/14 Upper Body [Chest and Shoulders]

Holy s@!# that was way harder than it looked! ☠️🥵 This split is bringing the 🔥

Katie

Yanely

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

5/11 Full Body or Rest Day [DELOAD WEEK]

This has honestly been the most satisfying deload week of any deload week thus far. Also, arm day has been my favorite workout for at least the past four weeks, just feels incredible every time 💪🥰

Firuza

I modified so much coming off of being sick but I feel it!

Monica

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

Perfect! Roaring to go come Monday for the new split! 💥

That felt exceptionally healing and therapeutic for my body today 🥰

5/9 Quads and Glutes [DELOAD WEEK]

Really been loving these Reverse grip curls lately 😍

Marla

5/7 Back and Biceps [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Deload felt great today. Much needed after this split

5/6 Glutes and Hamstrings [DELOAD WEEK]

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

5/4 Full Body or Optional Rest Day

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Lamia

Great workout as I head into deload a bit late 🙃

Karen Arce

5/3 Shoulders, Biceps, Triceps

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

5/1 Chest and Triceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

Erisa

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Karolane

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Back day is always a great way to start the day!

4/23 Back and Biceps

Audry

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

Serena

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

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

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

Katie Rowse

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

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

Sirmann

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

Joanne

3/30 Full Body or Optional Rest Day

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Micaela

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!

5/8 Chest and Tricep [DELOAD WEEK]

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