Name: Playbook - Sam Sweeney - 6/14 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:27.961Z
Duration: 65 min
Description: 6/14 Chest, Delts, Triceps

Feeling stronger and weights are moving smoother on heavy sets! 💪

Sarah

Megan

Kathryn Whitten

Such a great burn today!! Loved it 💕💕💪

Kimmy

MTM connection was unreal today. Thank you!!!

Audry

Usually not excited for chest day but this was a good one

Mikaleigh

Loved today’s workout!! Simple and effective!! Feeling that tricep burn 🔥 already ❤️❤️❤️thanks Sam

Carrie Feather

Michelle Zabin

Rachael Milbrook

Regina

I'm loving the results I'm seeing! 🤘🏻🙌🏻

Alicia Heier

Deja

Looooved this workout! My bench feels strong! So everything else feels strong! Love it all! I’ve made such good progress!

DeAnna

Such a simple, basic, EFFECTIVE workout. I loved today. The basics are what work and the changes in tempo always make it interesting. Thank you Sweeneys for this killer program, loving this split 💪🏻

Kaylin

Chelsea

April

Janelle

Angela Arnall

This was great. I was able to incorporate some abs workout in between sets. 🙌🏼

Mia Arrowsmith

As always your training is fire 🔥 loving the progress I am seeing

Stephanie

Great upper body day! Just what I needed.

Jolene Plank

Molly DiSabato

So good! I’m loving the focus on primary lifts in this split. My bench press is getting stronk! 😤

Safia

Bench didn’t go as well as last week but everything else felt amazing!  Landmine press and finisher 🔥🔥🔥

Audi

Julie

Maria Zenz

Great workout! Not a fan of the tricep skullcrusher rolls though. But overall a good burn!

Norma

Megan Laudick

Loving the upper body focus and delt work

Kristie

Shelby

A little simple today but I’m good with that sometimes 🙂. Could just be my mood, I could have used like one more explosive set, so I added my own superset.

Samantha

Nyakeh

Porchia

Allie

Paula

Tasha

Rachel

Happy Wednesday!

Week 4 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: 2S/20R

2. Primary: Barbell Bench Press: 4S/6-8R

3. Standing Landmine Shoulder Press: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Machine Chest Fly: 5S/8-10R [3 second eccentric each rep] 

5. Flat Bench Rolling Skull Crushers: 4S/12-15R

Superset: 
6a. High Cable Overhead Extensions [twist grip]: 3S/10-12R [2 second hold at the top, 2 second eccentric]
6b. Single Arm Leaning Lateral Raise: 3S/8-10R each side

6/14 Training Day Overview

Rep Count: 20R
Tempo: steady 
Modification: incline push ups

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.]

Activation: Push Ups

Rep Range: 6-8R 
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 Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 
Modification: Standing neutral grip overhead press [dumbbells squeezed together or shoulder width]

Set Up: 
- use a landmine attachment or simply position one end of the barbell in the corner of a rack or room 
- load the free end of the bar with appropriate weight or no weight 
- step to the end of the bar, grip the end of the bar with both hands
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar to your high chest, squeeze your elbows by your sides
- step back 1 step and lean chest into the bar
- feet hip width apart, toes forward, facing the bar
- tuck your chin, keep neutral head, neck, spine 

Execution: 
- extend your arms and press the end of the bar forward and away from your chest
- contract your high chest, delts at the top of the rep 
- bend your elbows, keeping them close to your sides, and lower the bar back to your high chest

Standing Landmine Press

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so the handles are in line with your chest 
- grip the handles with a neutral grip 
- 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: 
- pull 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

Rep Range: 12-15R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a flat bench, lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms over your chest, dumbbells in line with your delts, palms facing in 

Execution: 
- bend your elbows and lower the dumbbells towards either side of your head
- when arms are bent at ~90 degrees, drop your elbows to your sides, squeezed closed 
- extend your arms and press the dumbbells back up and over your chest again 
- squeeze and contract your triceps at the top 
- keep the movement fluid 
- keep wrists straight

Flat Bench Rolling Skull Crusher

Rep Range: 10-12R
Tempo: 2 second hold at the top, 2 second eccentric
Modification: banded overhead extension, or seated dumbbell overhead extension

Set Up: 
- attach 2 handles to one side of the cable, position it high
- stand in front of the cable, facing the cable to begin 
- grip each handle with a neutral grip to begin 
- lift the cable and twist your torso around to face away from the cable 
-  lift your arms and pin your elbows by your ears
- step 2-3 steps away from the cable 
- drive your ribs down, pull belly button to spine, and brace
- tuck your chin, lean your torso forward just slightly 
- begin with arms bent at 90 degrees, neutral grip on the handles 

Execution: 
- with elbows pinned by your ears, extend your arms straight forward over your head
- twist your grip to pronated at the top of the rep 
- contract your triceps when your arms are extended fully forward
- keep elbows pinned and bend your arms as you release the cable back to the start position again 

-

High Cable Overhead Extensions [twist grip]

Rep Range: 8-10R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand next to a rack, facing 90 degrees from the rack 
- hold the dumbbell in the hand furthest from the rack 
- step your feet close to the rack 
- grip the rack with the hand closest
- squeeze your glutes, pull belly button to spine and brace
- extend your arm holding the rack and lean your torso away from the rack
- allow your arm holding the dumbbell to hang down extended from your delt 

Execution: 
- keep your arm straight and raise the dumbbell out to your side, slightly in front of your torso 
- lift the dumbbell to in line with your delt
- contract your lateral delt 
- lower the dumbbell back down by your side with control 
- complete all reps with one arm before moving to the next

Single Arm Leaning Lateral Raise

Superset

6/14 Chest, Delts, Triceps

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$$ 🔥

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

Kody Young

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! 🔥

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 ❤️

6/14 Chest, Delts, Triceps

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