Name: Playbook - Sam Sweeney - 6/2 Chest, Light Back
Uploaded: 2024-03-04T17:09:25.899Z
Duration: 67 min
Description: 6/2 Chest, Light Back

I can feel myself get stronger every week 🙌🏼

Cara

Really loving the final exercises with short rest. Definitely can see where I’m lacking in strength endurance.👏

Carmen

4 months ago I couldn’t do inverted rows... Today I was able to do them WITH a band!!! And the control I had for push ups 😤😤😤 so dang proud. The programming absolutely works if you stick to it and put in the effort to get better. Appreciate you!!!

Kimberly

Who says you can’t have a good workout at home? Absolutely killed it Sam, I feel great

Christina

Niranjana

Vanessa

I usually hate chest day but this was awesome! Enjoyed decline hex presses ☺️

Lisa

You have turned my HATE for training chest to a neutral feeling. 😂

Veronica

Push-ups: easy…slow motion push-ups: not so easy 😅 great pump today 💪💪

Megan

Donalee

Amanda Smith

Miranda

Megan Butterfield

Brittney

Katie

Samantha

Thank you for always challenging me 🔥 I love the intensity every workout.

Ann Marie

Appreciate your workouts that make me push myself. 💯👊🏽💪🏽

April

Heck yeah!! Looking forward to next week! Chest is something I’ve struggled with in the past. I’m seeing some real strides!! 💪

Kody Young

Chris

🔥 really liking chest days during this split 💪🏻

Stephanie

Michelle Zabin

Rosa

Hard to do in a public gym with so many different kinds of set ups but still got it done 👍🏻

Corrine

This right ere’👏🏾👏🏾👏🏾💪🏽

Kimmy

Codie

Kirsten

Audi

Janelle

Mia Arrowsmith

gloria

Having shoulders and tricep day before chest really helped me isolate the chest during this workout. Awesome!

Julia

Totally underestimated that one!!! Great burn🙌

Yvette

Jean

Jennifer

Victoria

Steve

Lakshmi Neelesh Nimmagadda

Rikki Meilleur

Megan Laudick

As always ⭐️ ⭐️ ⭐️ ⭐️ ⭐️. Just another amazing day in the Sweeney world. 💪🏼

Laurie

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5R [5 second slow eccentric each rep] 
1B. Flat Bench Dumbbell Chest Press: 4S/8R

2. Unsupported Neutral Grip Chest Press: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Hip Banded Inverted Row: 3S/6-8R
3B. Seated Double Cable Lat Row: 3S/8-10R [3 second eccentric slow eccentric] 

Compound Set: 
4A. Decline Dumbbell Hex Press: 3S/6-8R
4B. Flat Bench Double Cable Chest Fly: 3S/8-10R [pronated grip, 3 second eccentric]

5. Incline Chest Press: 5S/10R [every 10 seconds]

6/2 Training Day Overview

Rep Range: 5R 
Tempo: 5 second eccentric each 
Modification: incline push ups [hands on bench, feet on ground] or push ups on knees. 

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]
- use a 5 second eccentric to lower the chest to tap the ground
- 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.]

Push Ups

Rep Range: 8R 
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 Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R 
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: flat bench neutral grip chest press

Set Up; 
- grip a dumbbell in each hand with a neutral grip 
- sit on the ground in front of a flat bench, position your mid back against the side of the flat bench.
- place your dumbbells on your knees. 
- bend your knees and plant your feet on the ground. 
- contract the glutes and raise your hips, pin them up in this position. 
- extend the dumbbells up over the chest and in line with your front delts at the top [palms facing in] 

Execution: 
- hold a strong base and bend your elbows below your shoulders and out at 45 degree angle from your torso as you lower the dumbbells towards your chest
- lower the dumbbells until your arms reach a 90 degree bend or slightly below [rom will depend on your strength and mobility] 
- drive your feet through the ground and extend your arms as you press the dumbbells up to the top of the rep
- contract your chest. 
- do not let your hips twist or turn as you press.

Unsupported Neutral Grip Chest Press

Rep Range: 6-8R 
Tempo: steady 
Modification: no band, bend your legs and plant your feet on the ground. 

Set Up:
- loop a large loop band around each side of your rack. [you could use heavy dumbbells or benches to loop your bands if needed]
- adjust the barbell on the rack so you are able to grip the bar from underneath, with arms extended
- grip the barbell with a pronated grip, just wider than shoulder width, and slide yourself under the band
- position the band across your hips
- raise your hips and lock them in line with your torso 
- contract your glutes and think “ribs down” to help hold the brace through your core

Execution:
- retract your scapula and tuck your elbows at a 45 degree angle from your torso as you pull your chest to tap the barbell
- when your mid chest taps the bar, contract your high/mid back
- release your chest from the bar and lower yourself towards the ground until your arms are fully extended again.
- the band will pull your hips down, keep a stiff trunk to keep your body in one straight line.
-  keep your wrists straight

Hip Banded Inverted Row

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: bent over neutral grip dumbbell row

Set Up: 
- sit on a double cable machine 
- position your feet up on the cable platforms, keep a slight bend in your knees. 
- grip each handle with a neutral grip 
- keep a neutral spine and lean your torso forward [45 degree angle to your lower body ] 
- depress your scapula and pin them down 
- keep your chin tucked and gaze forward. 

Execution: 
- pull the cables and drive your elbows towards your waist
- when your elbows are in line with your torso, squeeze your elbows in tight to your sides and contract your lats. 
- release the cable and extend your arms back towards the cable
- keep your torso leaned forward and spine neutral 
- keep your scapula depressed and shoulders down as you pull the cable. 
- wrists should stay in line with your arms.

Seated Double Cable Lat Row

Compound Set

Rep Range: 6-8R
Tempo: steady 

*if you do not have a decline bench, slide a plate or two under one end of a flat bench to create a slight decline. 

Set Up: 
- grip a dumbbell in each hand
- position yourself on a decline bench, supine position. 
- press the dumbbells together so your palms are facing each other
- contract your pecs, and hold tension in your chest

Execution: 
- push the dumbbells together with your palms and extend your arms up as you press the dumbbells up and over your chest
- contract your chest, dumbbells in line with the center of your chest at the top of the rep. 
- keep your elbows pinned to your sides as you lower the dumbbells back down to tap the center of your chest. 
- continue to push the dumbbells together as you press and lower the dumbbells

Decline Dumbbell Hex Press

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: flat bench pronated grip dumbbell chest fly 

Set Up: 
- position a flat bench in the center of a double cable machine.
- position the cables low on each side
- grip the knobs of the cables on each side with a pronated grip 
- lie on the flat bench in a supinated position.
- extend your arms out to your sides, towards the cables
- lock in a slight bend in your elbow. 
- your hands should be in line with or just below your shoulders. 
- plant your feet firmly on the ground and grip the ground with your toes. 
- squeeze your glutes and hold a tight brace

Execution: 
- lead with your thumbs, pull the cables and fly the handles up and in line with the center of your chest. 
- contract your pecs
- release the cables with control until your arms are extended back out at your sides towards the direction of the cable.

Flat Bench Double Cable Chest Fly [pronated grip]

Rep Count: 10R
*every 10 seconds 
Tempo: steady 

Set Up: 
- set a bench to 60-70 degrees 
- grip a dumbbell in each hand and sit on the bench. 
- rest the dumbbells on your quads. 
- lift each leg, kick the dumbbells up, and position the dumbbells over the chest 
- plant your feet flat on the ground. 

Execution: 
- bend your elbows below your shoulders, and lower the dumbbells 
- lower to a 90 degree bench or just below [full stretch in the chest] 
- elbows should be at a ~45 degree angle from your torso at the bottom of the rep
- drive your feet through the ground, exhale, and press the dumbbells up and over your chest [in line with the front delts]

Incline Bench Dumbbell Chest Press

6/2 Chest, Light Back

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

Audry

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

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! ❤️🔥

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 ❤️

6/2 Chest, Light Back

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