Name: Playbook - Sam Sweeney - 6/13 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:25.932Z
Duration: 60 min
Description: 6/13 Chest, Shoulders, Triceps

Those iso holds had my shoulders and triceps on fire in the best way ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Joyce

Jennifer

Day 1 of the new split for me! Loving it so far 🥰💪🏼

Taylor Willman

Fun start to the new split! 💪🏽 Love the tempo and iso work!

Kimberly

April

That felt so good to change things up! Those iso holds were killer

Katie

Lisa

Warit

Jenny

Lovi

Connie

Deirdre

Oh yeah!! I’m excited to work on my dips. 💪

Kody Young

Never underestimate a Sweeney workout 🥵

Jillian

After a week out of the gym it feels SO good to be back 💪🏻🌊

Corrine

Antonae

Sammi

Heather

Juana

My first daily training 🥳 Loved it 🔥🔥

Lieke

Montana

Cara

Shanna

Good!! First time trying a workout and As I walked out of the gym I could already tell tomorrow was gonna be sore 😂

Linzie

Wrecked myself with these iso loves. Sweeny programming is by far the best programming I’ve ever experienced

Veronica

Rosa

Amazing! Just recovering from an injury so this workout felt so good!

Norma

The pump. 🔥 This was such a great workout

Taylor

Laura

Eccentric and ISOs…once again I’m humbled ❤️🔥😂

First workout with the program and already loving it! Definitely a good starting point!

Kristen

Not sure I was ready for those ISO holds this morning 🥵

Brenda

Loved this. Great start to a new split 🔥🔥

Sidney

Wow wow wow. This is day 1 of my second Sweeney split and I’m just consistently impressed. Feeling muscle groups work in ways I’ve never experienced before. The attention to detail is truly incredible. THANK YOU SAM!!!! 💪

Audry

Kimmy

Michelle

DeAnna

Julieann Cunningham

The start of this split has me shaking and excited for more!!

Barbara

Desi

Sarah Arnett

Kate

Catherine

Thoroughly enjoyed. Very sore arms already.

Audrey

Happy Monday! 

Welcome to the new split!

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

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

Chest, Shoulders, Triceps: 

Compound Set:
1A. Dips: 4S/4-6R 
1B. Standing Barbell Military Press: 4S/6-8R 

Compound Set: 
2A. Incline Bench Chest Fly: 3S/6-8R [4 second eccentric each rep] 
2B. Incline Bench Single Arm Dumbbell Press [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
3A. Seated Double Cable Y Raise: 3S/6-8R [4 second eccentric each rep] 
3B. Chest Supported Single Arm Lateral Raise [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
4A. Seated Dumbbell Overhead Tricep Extension: 3S/6-8R [4 second eccentric each rep] 
4B. Seated Double Cable Tricep Kickbacks [w/ iso hold]: 3S/8-10R each side

6/13 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: assisted or banded dips, or dumbbell decline bench press. 

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip. 
- press yourself up and extend your arms. 
- legs straight or bent
- contract the glutes to help hold the brace and create full body tension. 
- retract your scap and pin them together- hold this position throughout. 

Execution: 
- bend your arms and lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms. 
- contract your chest
- keep the chest more upright and pointed forward here to favor the triceps over the chest.

Dips

Rep Range: 6-8R 
Tempo: power
Modification: standing dumbbell overhead press [seated to modify further]

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center. 
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps. 
- keep your elbows slightly in front of the bar, knuckles facing up. 
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position. 
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep. 
- elbows should be in line with wrists and wrists should stay straight.

Standing Barbell Military Press

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric

Set Up: 
- set an incline bench to a 60-70 degree incline. 
- grip a dumbbell in each hand
- sit on the edge of an incline bench
- rest each dumbbell on your legs. 
- rock your torso back as you lift the dumbbells and position them over your chest In a neutral grip.  [palms facing one another] 
- plant your feet on the ground. 
- keep a neutral grip on the dumbbells, palms facing in
- lock in a slight bend in your elbows. 

Execution: 
- use a 4 second eccentric to lower the dumbbells out to your sides. 
- lower the dumbbells until they are in line with your torso, full stretch across your chest [palms facing up at the bottom of the rep] 
- lift the dumbbells in a fly motion until they are in line with your chest. 
- contract your high/mid chest at the top of the rep

Incline Bench Dumbbell Chest Fly

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm incline bench chest press [no dumbbell in other hand] or standing incline bench chest press. 

*complete all reps on one side before transitioning to the other side. 

Set Up: 
- set an incline bench to 60-70 degrees. 
- grip a dumbbell in each hand
- sit on the incline bench and rest the dumbbells on the tops of your legs
- rock your torso back, lift the dumbbells, and position them over your shoulders [pronated grip, palms facing forward] 
- lock in your scapula, press your back into the bench, and keep your feet planted on the ground. 

Execution: 
- keep one arm extended and hold the contraction in your pec on that side.
- tuck your pinky on the other side 
- bend the arm  as you lower the dumbbell 
- arm should reach ~90 degree bend at the bottom of the rep, wrists straight. 
- drive your feet through the ground and extend your arm as you press the weight back over your chest, to meet the other arm
- keep hips glued to the bench and watch for shifting throughout each rep. 
- do all reps on one side before moving to the next]

Incline Bench Single Arm Chest Press [w/ Iso Hold at top]

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: chest supported [or bent over] dumbbell Y raise. 

Set Up: 
- sit on the seated double cable machine, position your feet on the ground and squeeze the bench with your legs. 
- grip each handle with a pronated grip. 
- keep your torso upright and chest facing forward. 
- lock arms as straight as you can  
- depress the scap and keep them pinned down, and brace the core by thinking about keeping the ribs down. 

Execution: 
- pull and raise the cables in a Y shape overhead [again, keeping the arms straight]
- contract the delts/high back
- use a 4 second eccentric to lower with control until your arms are extended in front of you again.
-  keep torso from lifting or swaying throughout each rep. 
- keep the adduction on the bench with your legs to help brace and hold position. 
- keep spine neutral.

Seated Double Cable Y Raise

Rep Range: 8-10R each side 
Tempo: iso hold + steady reps
Modification: single arm lateral raise [no iso hold], or standard lateral raises with both arms. 

Set Up: 
- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/torso against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]

Execution:
- lead with the pinkies, keep palms down, as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
- keep one arm pinned in this position, wrists straight, dumbbell in line with your shoulder. 
- contract medial delts at the top [hold tension]
- lower the dumbbell on the opposite side with control until arm is extended down from shoulder again. 
- continue with all reps on one side before moving to the next.

Chest Supported Single Arm Lateral Raise [Iso Hold at top]

Rep Range: 6-8R 
Tempo: 4 second eccentric 

Set Up: 
- sit on a bench with back support. 
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the back of the bench and press your feet flat into the ground
- extend your arms overhead so the dumbbell is hanging down between your arms
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]

Execution: 
- bend your elbows and use a 4 second slow eccentric as you lower the dumbbell behind your head.
- lower to 90 degree bend in your arms or just below
- with palms facing up, extend your arms and press the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Dumbbell Overhead Tricep Extension

Rep Range: 8-10R each side 
Tempo: iso hold + steady reps
Modification: bent over dumbbell tricep kickbacks. 

Set Up: 
- sit on the seated cable machine [double cable] 
- plant your feet on the ground and adduct [squeeze] the bench with your knees. 
- hold on to each handle at the knobs, neutral grip
- keep a neutral spine and bend forward so your chest is facing down. 
- bend your arms and raise your elbows up, in line with your torso [or slightly behind] 
- keep your elbows pinned to your sides. 

Execution: 
- pull the cables and extend your arms straight back 
- hold one arm in this extended position [tension in your triceps]
- contract your triceps
- release the other arm but keep your elbow pinned high
- lower the weight until your arm is bent at 90 degrees again. 
- lead with your pinky as you extend your arm. 
- keep elbows/arm high, in line with of behind the torso.

Seated Double Cable Tricep Kickbacks [iso hold at top]

6/13 Chest, Shoulders, 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

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! ❤️🔥

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 🤩

6/13 Chest, Shoulders, Triceps

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