Name: Playbook - Sam Sweeney - 6/27 Chest, Shoulders, Triceps
Uploaded: 2024-03-04T17:09:25.979Z
Duration: 65 min
Description: 6/27 Chest, Shoulders, Triceps

Sean

Chris

Christina

Nicole

Perfect balance of everything push day 🌟🌟🌟🌟🌟

Megan

Lisa

Macy

Always nice to jump back in after a few days off!! 💥

Kody Young

I’m not sure I can lift my arms after that. The triset was killer ☠️

Katie

Amanda Smith

Warit

Taylor Willman

Awesome!!!❤️❤️❤️😅💪🏻💪🏻💪🏻

Donalee

That tri-set at the end was a gone one! Pumped!!

Erin

Allison

Meghan

Cori

Heather

5 days vacation, Now I’m back!!!💪💪💪

Jane

Louise

Rachel

Amazing! That triset really hit the spot. Such a good pump!🤩

Melissa Rayner

Cassie

Wow 🤩 the burn.  Great pump 💪🔥💪🔥

Laura

Mia Arrowsmith

You blow my mind EVERY DAY. These are the best workouts I’ve ever done.

Sydney

Catherine

That triset killed my shoulders and arms 😅💪🏼🔥

Kelsey

Francesca

That dumbbell 6 way was…. Humbling 😂 finished with 5lbers in my hands!

Kyle

Brenda

Olga

Tara Drummond

Nyakeh

Sidney

I’m loving this upper body workout 💪🏽👍🏾

Kimmy

Nikki

Kate

Alisa Rose

Money Monday! Bouldas and triceps on fire 🔥 Holy smokes!!

Alli

Janelle

Ashley Laas

Alex

Those last 2 sets had me questioning my existence. Not sure my shoulders are still attached. 😶

gloria

Happy Monday! 

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 Military Press: 4S/6-8R

Compound Set: 
2A. Close Grip Bench Press: 4S/8-10R 
2B. Cable Rope Tricep Overhead Extension: 4S/5R drop 10R 

Compound Set: 
3A. Decline Bench Supinated Grip Chest Press: 4S/6-8R 
3B. Pronated Grip Machine Chest Fly: 4S/5R drop 15R 

TriSet: 
4A. Seated Cuban Press: 4S/8-10R
4B. Dumbbell 6 Way Raise: 4S/6-8R
4C. Banded Behind the Head Press: 4S/15R

6/27 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 Military Press

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: diamond push ups on toes or knees

Set Up:
- position yourself in a supine position on the bench press
- plant your feet on the ground or place them up on the bench for more isolation on your chest
- grip the barbell close, with a pronated grip 
*inside of the knurling on each side 
- drive you back into the pad and un rack the bar

Execution:
- brace to keep your hips from shifting as you bend your arms and lower the bar to your chest.
- extend your arms and press the bar back up and over your chest. 
- contract your triceps [and chest] 
- keep your knuckles facing the ceiling and wrists straight throughout.
- the close grip makes this movement more Tricep focused, keep focused on not letting your chest take over and make sure to choose appropriate weight.

Close Grip Bench Press

Rep Count: 5R drop 10R [drop set, every set]
Tempo: steady 
Modification: standing dumbbell overhead extension

*drop the weight by 20-50% on your drop set. 

Set Up: 
- attach a rope to the cable and position the cable machine low. 
- grip the rope with a neutral grip and rotate the cable so the rope is overhead, arms extended, chest facing away from the cable. 

Execution: 
- keep your elbows pinned close to your ears as you bend your arms and lower the cable rope behind your head 
- lower the rope until you reach a 90 degree bend in your arms or just below. 
- drive through your pinkies and extend the arms back up, contract the triceps at the top. 
- keep your glutes contracted and core braced throughout to create a stable base to pull from.

Cable Rope Tricep Overhead Extensions

Rep Range: 6-8R 
Tempo: steady 
Modification: flat bench supinated grip chest press

**If you do not have access to 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 and position yourself on the decline bench. 
*use a spotter to help load the weight or be careful as you get set into position
- squeeze your glutes and press your mid/upper back into the bench. 
- position the dumbbells over your chest, in a supinated grip position [palms facing back] 

Execution: 
- bend your elbows and lower the dumbbells to either side of your chest [or until your arms reach a 90 degree bend] 
- keep elbows at a 45 degree angle from the torso 
- feel the full stretch across your chest at the bottom of the rep
- extend your arms as you press the dumbbells back over the chest.

Decline Bench Supinated Grip Dumbbell Chest Press

Rep Count: 5R drop 15R 
Tempo: steady 
Modification: incline bench pronated grip dumbbell chest fly 

Set Up: 
- set up on the chest press machine 
- grip each of the handles with a pronated grip, palms down- leading with the thumbs. 
- press your back into the pad and plant your feet firmly on the ground 

Execution: 
- lock in a very slight bend in your elbows
- lead with your thumbs and fly the handles towards the center of your chest. 
- contract the high chest/upper pecs at the top of the rep [palms in line with your pecs]
- release the weight with control until you are in a fully stretched position across the chest/pec.

Pronated Grip Machine Chest Fly

Rep Range: 8-10R
Tempo: steady

Set Up:
- grip and dumbbell in each hand 
- sit on a bench with or without back support
- keep an upright torso 
- start with a pronated grip, palms facing back 

Execution: 
- bend your arms and lift your elbows u til they are in line with your shoulders
- in one fluid motion externally rotate the dumbbells over your elbows and press them overhead
- palms should be facing forward at the top of the rep
- reverse the motion and return to the bottom of the rep. 
- keep control of the motion and try to keep from shifting your torso back/forward as you press.

Seated Cuban Press

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- use LIGHT dumbbells 
- grip dumbbells in each hand, in a standing position 
- start with your arms down by your sides. 
- squeeze your glutes and brace

Execution: 
- raise arms out to the sides in a lateral raise
- when your dumbbells are in line with your shoulders shift them forward, so your thumbs meet in a front raise position
- then immediately raise dumbbells up and overhead. 
- reverse the movement to return back to the start position 
- keep arms straight throughout each rep
- try not to swing or sway too much through each rep

Dumbbell 6 Way Raise

Rep Range: 15R
Tempo: steady 
Modification: standing dumbbell overhead pulse presses

Set Up: 
- loop a large loop band around a rack or sturdy object so it is chest height. 
- grip the band with a pronated grip, slightly wider than shoulder width. 
- face the direction of the band and step back until you are able to feel the tension of the band pull you forward, but not so much that you cannot control it. 
- extend the arms overhead, pulling the band apart as you do. [palms should face forward]

Execution: 
- depress the scapula as you pull the band back behind your head. 
- lower until the arms reach a 90 degree bend or just below before pressing the band back overhead. 
- keep tension on the band by pulling apart and “back” as you move through each rep.  
-  keep a strong base, tuck the ribs and squeeze the glutes.

Standing Banded Behind the Head Press

Triset

6/27 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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

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$$ 🔥

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 😈

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 ❤️

6/27 Chest, Shoulders, Triceps

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