Name: Playbook - Sam Sweeney - 6/28 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.035Z
Duration: 65 min
Description: 6/28 Chest, Delts, Triceps

❤️🙌🏼 Fun to see what I could do without the pre-fatigue.

Carmen

Katie

Channing

Especially loved all the decline variations, and that lat raise finisher left me with some serious beast-level delt pump 💪

Megan

First time hitting #115 on a bench press for 5 reps/ for all 5 sets!!! 😮😮😮

Woke up late but still made it work 💃🔥

Diana

Meghan

Audry

Connie

Wow!! Feeling the upper body pump on this one💪🏾👊🏾

Kimmy

Sarah

Great workout! Make sure to grab the straight bar attachment that moves! Don’t make the same mistake I did 😅

Janna

Great chest workout. I definitely feel the burn 🔥

Dominique

Alli

Olga

Finally starting to feel like myself again🙌🏻

Lacey

Porchia

Morgan

Mike

bench is going up and I’m not mad🤩🤌🏼

Rachael Milbrook

Corrine

Becky

Those lat raises at the end...burn so good! 🤘🏻🔥👌🏻

Alicia Heier

My bench felt strong! My shoulders are loving these upper body days! I feel jacked! 🔥

DeAnna

Deja

Jenny

Hannah

Smart and challenging programming!! Absolutely love it!!

Samantha

Tish

Janelle

One of the few I’ve done 100% of the sets and reps on every exercise 😄

Steve

Hit 3 digits for reps today on the bench press! Very proud of my little arms!! ☺️☺️☺️

Kayla

Kashay Sullivan

Angela Arnall

Love it! These last few weeks have been my favorite workouts!

Kate

Shelby

Autumn

Nyakeh

Crystal Duchesneau 

Maria Zenz

Paula

I'm really liking this week of the split.

Tasha

Nice pump. Still going slow on shoulders 🔥🔥

Lakshmi Neelesh Nimmagadda

Such a fantastic workout - so grateful for this one!

Rachel

Megan Laudick

Seeing all the gains this week 🥹👏🏻

Happy Wednesday!

Week 6 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. Primary: Barbell Bench Press: 5S/3-5R

2. Standing Arnold Press: 4S/5R drop 5R [10R total- drop set, every set] 

3a. Pronated Grip Double Cable Chest Fly: 5S/10-12R [3 second eccentric]
3b. Neutral Grip Single Arm Decline Chest Press: 5S/6-8R each side 

4a. Standing Straight Bar Cable Extensions: 3S/6-8R pronated + 6-8R supinated grip [12-16R total] 
4b. Single Arm Decline Bench Skull Crusher: 3S/8-10R each side [2 second pause at the top of each rep]

5. Standing [machine] Lateral Raise: 6S/10R [30 seconds rest between sets]

6/28 Training Day Overview

Rep Range: 3-5R 
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 Count: 5R drop 5R
*10R total 
**drop the weight by 20-50%
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, keep an upright torso, and brace 
- lift the dumbbells to your shoulders and then up into the overhead position
- dumbbells should be in line with delts, pronated grip at the top of the rep

Execution: 
- tuck your pinkies forward just slightly and bend your elbows so the travel slightly in front of your torso 
- lower the dumbbells to ~90 degree bend in your arms or just below
- bring the dumbbells forward in front of your chest, rotate your grip to supinated in line with your eyes/chin
- pinkies should meet in the center, tension in delts and high chest
- swing your elbows back out to your sides, rotate your grip to pronated again 
- extend your arms and press the dumbbells back up and over your shoulders again 
- keep the movement fluid and smooth

Standing Arnold Press

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: pronated grip dumbbell chest fly

Set Up: 
- use no attachments and position the cables high on each side
- grip each side of the cable with a pronated grip 
- step to the center of the cable 
- plant your feet on the ground, hip width apart, toes forward
- squeeze your glutes, pull your belly button to spine, and brace
- extend your arms out towards the cables, pin a slight bend in your arms 
- push your hips back and lean your torso forward just slightly 

Execution: 
- pull the cables down and towards the center, in line with your high chest
- thumbs should meet in the middle
- contract your pecs
- release the cables from the center with control, keep the slight bend in your arms

Pronated Grip Double Cable Chest Fly

Rep Range: 6-8R each side
Tempo: steady 
Modification: flat bench single arm chest press

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

Set Up: 
- hold a dumbbell in one hand 
- position yourself on the decline bench, legs positioned at the high end of the bench 
- press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- use your other hand to assist you to lift the dumbbell up and over your chest, neutral grip 

Execution: 
- bend your elbow, keep it close to your side [~45 degrees from your torso]
- lower the dumbbell to just outside your chest [at least a 90 degree bend in your arm]
- extend your arm and press the dumbbell back up and over your chest
- contract your chest
- complete all reps on one side before moving to the next
- keep wrists straight

Neutral Grip Single Arm Decline Chest Press

Compound Set

Rep Range: 6-8R pronated + 6-8R supinated 
*12-16R total 
Tempo: steady
Modification: banded extensions 

Set Up: 
- attach the straight bar to the cable and position it high 
- step in front of the cable, facing the bar
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the bar with a pronated grip
- pull the cable and pin your elbows by your sides
- keep your traps and delts pinned down 

Execution: 
- push the cable down and extend your arms towards the ground
- contract your triceps
- with elbows pinned release the straight bar back to the start position again, ~90 degree bend in your arms 
- complete 6-8R before switching your grip to supinated 
- with elbows pinned to your sides again complete 6-8R more with a supinated grip 
- keep elbows pinned by your sides and wrists straight

Standing Straight Bar Cable Extensions

Rep Range: 8-10R each side 
Tempo: 2 second pause at the top of each rep 

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

Set Up: 
- hold a dumbbell in one hand
- set up on a decline bench, legs positioned at the high end of the bench
- drive your mid/high back into the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and position the dumbbell over your chest, in line with your delt, neutral grip 

Execution: 
-  with elbow pinned bend your arm and lower the dumbbell back towards the side of your head
- lower the dumbbell to a ~90 degree bend in your arm, stretch through your lat and triceps
- extend your arm and press the dumbbell back up and over your chest in line with your front delt 
- contract your tricep 
- complete all reps on one side before moving to the next

Decline Bench Single Arm Skull Crusher

Rep Count: 10R
*every 30 seconds 
Tempo: steady 
Modification: standing dumbbell lateral raise

Set Up: 
- standing facing the lateral raise machine, quads lined up to the handles
- feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the handles with a neutral grip 
- pin a slight bend in your elbows
- depress your scapula and keep your traps down

Execution: 
- extend your arms out to your sides and lift the handles away from the center
- raise the handles to in line with your delts
- contract your lateral delts
- lower the handles back down in front of your torso towards the center again 
- keep wrists straight

Standing [machine] Lateral Raise

6/28 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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

Erisa

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

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

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 ❤️

6/28 Chest, Delts, Triceps

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