Name: Playbook - Sam Sweeney - 6/17 Chest, Back, Shoulders
Uploaded: 2024-03-04T17:09:25.942Z
Duration: 65 min
Description: 6/17 Chest, Back, Shoulders

#tuesdaymorningroutine
Skill*effort=growth💪🏻🤝

yangBAE

Chris

Having the opposing muscle groups for the main moves felt so strong, and those last two compound sets had my shoulders lit all the way up 🔥🔥

Megan

Taylor Willman

Lisa

Jenny

The slow eccentric and iso holds are 🔥

Katie

Warit

Boulders, back and chest! What a combo!! 🏔 🏔💪💥

Kody Young

Sammi

Andryana

Love/hate for those iso holds!! 
💚💪🏻🔥

Stephanie

Matti

gloria

Kyla

Louise

Rachel

Molly

Tammy

Julieann Cunningham

I am obsessed with this split so far..my favorite shoulder day AND hit a bench PR 🔥

Sidney

Michelle

Kimmy

Lakshmi Neelesh Nimmagadda

Nicole

I love every sweeney work out but im loving the new splits.

Audrey

I'm loving ❤️ this new split. Your workouts are everything 🙌 thank you. 😊

Betty

Megan Laudick

Channing

Julia

Carissa Lucas

Ego: checked. So sore already! Awesome workout.

Amber

Absolutely loved this combo!  This split is hitting different!  ❤️👊🏻🙌

Lex Ryan

Anne

Laurie

Kirsten

Audi

Priscila

I LOVE LOVE LOVE this new split, especially pushing my boundaries with weight.

Christina

Laura

I wish I was home to be using ny equipment because this is my favourite day but even tired and with modifications I
felt every muscle!!

You’ve done it again…chest/back/shoulders on point 🔥🔥🔥

Jennifer

Holy pumppp - i LOVE this combo, this split it genius

Teagan

Mike

Rosa

Loving this split already!  Quick, efficient, and challenging workouts in the app. No guesswork needed with the Sweeney Fitness programming. 💪🏼

Paula

Happy Friday! 

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, Back, Shoulders:

Superset: 
1A. Bench Press: 4S/4-6R
1B. Pull Ups: 4S/6-8R [assisted/weighted]

Compound Set: 
2A. Wide Deficit Push Up: 3S/6-8R [4 second eccentric- add weight for difficulty]
2B. Seated Double Cable Single Arm Low Chest Fly: 3S/8-10R each side [w/ iso hold]

Compound Set: 
3A. Seated Cable High Row: 3S/6-8R [4 second eccentric] 
3B. Single Arm Machine Reverse Fly: 3S/8-10R each side [w/iso hold]

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

6/17 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: flat bench dumbbell chest press, or floor 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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, 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.

Bench Press

Rep Range: 6-8R 
Tempo: power, steady 
Modification: assisted or banded pull ups, or inverted row [pronated grip] 

*use band/assisted machine to modify

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. 
- when your chin is above the bar contract your back 
- lower with control until arms are fully extended. 
- reset scapula before each rep 
- keep the wrists straight.

Pull Ups [banded or assisted if needed]

Superset

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: drop to your knees, or take out the deficit 

Set Up: 
- place 2 plates on the ground, stack plates to create more of a deficit for you to work with. 
- space the plates apart so you are able to set up in a wide push up position [hands just out side shoulder width] 
- plant each hand on top of the plates
- step back into a push up position [with hands positioned on the plates] 
- squeeze your glutes and push your mid back through your scapula to hold the brace. [‘hollow’ position] 
*place a weight or use a band for more difficulty here if needed

Execution: 
- bend your elbows and use a 4 second eccentric to lower your chest towards the ground
- allow your chest to lower past the height of the plates [this gives you more ROM- a greater stretch in your chest] 
- at the bottom of the rep your elbows should be ~45 degrees or slightly more from your torso
- drive through your hands and press yourself back up
- with arms extended again, contract your chest.

Wide Deficit Push Ups

Rep Range: 8-10R each side 
Tempo: steady, iso hold 
Modification: seated dumbbell low chest fly [incline bench or upright bench]

Set Up: 
- position a bench in the center of the double cable machine. 
- attach the single arm attachments to each side of the cable and position the cables low. 
- grip each handle in each hand, supinated grip 
- sit on the bench and plant your feet firmly on the ground. 
- squeeze the bench with your legs to hold yourself in position 
- keep your spine neutral, ribs tucked, and chest upright. 
- pin a slight bend in your arms and start with them extended back towards the cables. 

Execution: 
- keep palms facing up and fly the handles forward and to the center so your pinkies are together, hands are in line with the center of your chest at the top. 
- contract your chest
- pin one arm in this position, keep tension on the pec. 
- release and lower the other arm back down and out in the direction of the cable
- feel a full stretch in one side of your pec and continue reps while holding tension in the other side. 
- keep torso from shifting throughout each rep.

Seated Double Cable Single Arm Low Chest Fly

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: banded high row, or dumbbell pronated grip bent over row. 

Set Up: 
- position a bench in front of one side of the cable 
- attach 2 single arm attachments to one side of the cables, position the cable high
- grip the handles with a turned out neutral  grip thumbs in/pinkies out. 
- sit on the bench facing the cable, plant your feet on the ground 
- keep a neutral spine and upright torso. [ribs down] 

Execution: 
- point your chest towards the cable 
- retract your scapula and row the cable handles back and towards your chest
- elbows should be ~45 degrees from your torso [or simple below the height of the shoulders] at the top of the rep 
- contract your mid/high back [rhomboids, rear delts, traps] 
- release the cable with control using a 4 second eccentric until your arms are extended back towards the cable.

Seated Cable High Row

Rep Range: 8-10R each side 
Tempo: steady, iso hold 
Modification: dumbbell bent over [or chest supported] reverse fly. 

Set Up: 
- set the seat of the reverse fly at a height so you are able to grip the handles of the machine so your hands are below the height of your shoulders. 
- sit on the bench with your chest facing the pad. 
- plant your feet on the ground and grip the handles with a neutral grip in front of you. 
- pin a slight bend in your elbows and keep your chest pressed into the pad. 

Execution: 
- retract your scapula as you pull the handles and fly the weight back 
- when your hands are in line with your rear delts contract your mid high back 
- pin one arm back in this position, hold tension in your back on this side
- release the other arm and lower the weight back to the start position 
- continue reps while holding tension on the other side.

Machine Single Arm Reverse Fly

Rep Ranges: 6-8R
Tempo: 4 second eccentric 
Modification: standing dumbbell lateral raises. 

Set Up: 
- attach single arm attachments to the cable on each side and position them low
- grip each handle with the hand opposite, so the cables are criss crossed in front of you when standing in the center of the cable. 
- stand in the center of the cable machine. 
- squeeze your glutes and brace [ribs down]- keep a neutral spine. 

Execution: 
- raise your arms out to each side, until they are in line with your shoulders at the top of the rep 
- contract your delts
- use a 4 second eccentric to lower the weight with control until your arms are down in front of you again.

Double Cable Lateral Raises

Rep Range: 8-10R each side
Tempo: steady, iso hold
Modification: seated single arm front raise. 

Set Up: 
- grip a dumbbell in each hand
- stand with feet hip width apart 
- squeeze your glutes and keep a neutral spine [ribs down] 

Execution: 
- with a pronated grip on the dumbbells, raise them forward so they are in line with your front delts. 
- hold one arm in this position, keeping tension on the delt
- allow the other arm to lower back down to your side, twist to a neutral grip at the bottom of the rep. 
- continue reps on one side while the other arm holds tension.

Single Arm Front Raise

6/17 Chest, Back, Shoulders

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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!

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 🤩

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 ❤️

6/17 Chest, Back, Shoulders

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