Name: Playbook - Sam Sweeney - 6/21 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:27.983Z
Duration: 65 min
Description: 6/21 Chest, Delts, Triceps

Renee

Audry

Laura Arellano

Katie Schultz

Those cable discos are always surprisingly difficult 😅 but such an epic shoulder burn 🔥

Megan

Love training chest. Who would’ve thought? Thanks for the great programming 👏🏼👏🏼

Amie

So glad I don’t have to wash my hair today ☠️

Katie

Nita

To much triceps for having a bi and tri day and not enough chest.

Brittney

I love me some efficient but fire workouts 🔥

Jacqueline

Alli

Janelle

Supplemented the barbell bench with db press and my shoulders thanked me for it! Great chest day as always!!

Anastasia L

Great Arms, chest, delts workout definitely sore and tired.

Dominique

Jane

Jean

Kristie

Marla

Rachael Milbrook

A satisfying upper body burn! 🔥 😊 💪🏽

Safia

Feeling stronger! 💪🏻 Went up on my bench press!! 👏🏻

Alicia Heier

Kimmy

Deja

Carol

April

Kelsey

Couldn't push myself up off the floor after that last round!

Shannon

Whitnee

Bianca Blanco

Casey Blumenthal

I made some nice gains in my bench press today. 🤩

Tish

Holli

Love all the upper body focus in this program

Sharon

BEST CHEST DAY FOR ME IN A LONG TIME!! 👏🏻

Shelby

YES. We fired up all the fibers today. 👏🏻👏🏻👏🏻💪🏻💪🏻💪🏻💪🏻

Samantha

Regina

Porchia

Nyakeh

Paula

Maria Zenz

Tasha

Caleb

Holy burnout 🥵 good thing it’s not hair wash day

Kaylin

Happy Wednesday!

Week 5 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: 1S/30R [broken up as needed]

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

3a. Incline Bench Front Raise: 4S/20R total [10R pronated + 10R supinated] 
3b. Cable Disco: 4S/8-10R each side 

4a. Single Arm Cross Body Tricep Extensions: 3S/10-12R each side
4b. Incline Bench Plate Skull Crusher to Press: 3S/12-15R [1 skull crusher + 1 press=1 rep]

5. Neutral Grip Dumbbell Floor Press: 8S/5R [every 15 seconds]

6/21 Training Day Overview

Rep Count: 30R
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: 4-6R 
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: 20R total 
*10R pronated + 10R supinated grip 
Tempo: steady 

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in each hand 
- sit on the bench, plant your feet on the ground, and press your back into the pad of the bench 
- extend your arms down from your delts, your arms should hang slightly behind your torso 
- squeeze your glutes, pull belly button to spine, and brace
- begin with a pronated grip on the dumbbells 

Execution: 
- keep your arms straight and raise the dumbbells straight forward until they are in line with your front delts
- contract your front delts, high chest
- lower the dumbbells until your arms are back down below your delts, behind your torso 
- after 10 reps switch to a supinated grip on the dumbbells and complete 10 reps more in the same way

Incline Front Raise [pronated + supinated]

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell disco 

Set Up: 
- attach a single handle to the cable and position it low 
- stand next to the cable, facing 90 degrees from the cable 
- grip the handle of the cable with your hand furthest from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square forward
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- with a straight arm pull the cable across your torso and to the outside of your torso, above your delt [in a disco motion] 
- contract your delt [lateral/rear] 
- lower the cable until your arms reaches across your torso with control 
- complete all reps on one side before moving to the next 
- keep hips from twisting 
- keep chest upright and tall, traps down

Cable Disco

Compound Set

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded cross body extensions

Set Up: 
- use no attachment and position the cable high on one side
- stand next to the cable, facing 90 degrees from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- reach your outside arm across your torso and grip the knob of the cable with one hand
- pull the cable and pin your elbow to your side
- tuck your chin, keep head, neck, spine neutral 

Execution: 
- keep your elbow pinned by your side and pull the cable across your body
- extend your arm down towards the ground 
- contract your tricep 
- with elbow in place release the cable until your arm is bent at 90 degrees again 
- complete all reps on one side before moving to the next

Single Arm Cross Body Tricep Extensions

Rep Range: 12-15R
Tempo: steady 
Modification: 

Set Up: 
- set your bench to ~60-70 degree incline 
- grip a plate in both hands, neutral grip 
- straddle the bench and stay standing but lean your back and glutes against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and press the plate over your chest

Execution: 
- keep your elbows pinned over your front delts and bend your arms as you lower the plate towards your forehead, behind your head
- lower to a 90 degree bend in your arms or just below, stretch in your triceps
- extend your arms and lift the plate over your chest again 
- contract your triceps 
- bend your elbows, keep them pinned close to your sides, and lower the plate towards your chest
- tap the plate to your chest [or lower to at least a 90 degree bend in your arms] 
- extend your arms and press the plate over your chest again 
- contract your chest and triceps 
- 1 skull crushers + 1 press= 1 full rep
-

Incline Bench Plate Skull Crusher to Press

Rep Range: 5R
*every 15 seconds*
Tempo: steady 
Modification: dumbbell incline chest press

Set Up: 
- grip a dumbbell in each 
- lie on the ground in a supine position 
- lift the dumbbells and position the them over your chest, in line with your front delts, palms facing in 
- point your toes, pull belly button to spine, and brace
- pin your mid back to the ground, drive your ribs down 

Execution:
- bend your elbows ~45 degrees from your torso
- lower the dumbbells until your triceps tap the ground 
- wrists in line with elbows at the bottom of the rep 
- extend your arms and press the dumbbells back up and over your front delts again 
- contract your chest

Neutral Grip Dumbbell Floor Press

6/21 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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!

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! 🔥

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

6/21 Chest, Delts, Triceps

Community

More workouts from Sam Sweeney