Name: Playbook - Sam Sweeney - 6/6 Back, Light Chest
Uploaded: 2024-03-04T17:09:25.910Z
Duration: 65 min
Description: 6/6 Back, Light Chest

Nowhere near my best effort but got it done 👍🏼

Cara

Denise Hofer

Using last week again as a deload… it was still 🔥

Caroline

Flav

Love the chest support with the rows! Really helps me engage my lats and rear delts. Also totally surprised myself today! Set my straight arm pulldowns for 10lbs heavier by mistake, and did them with no problem💪💪💪

Megan

🔥☄️got multiple people from my gym converted to sweeny 🐶

Veronica

This was a sneaky killer workout! But I am so happy I made 2 of the 5 jumping pull-ups unassisted 🎉

Katie

Those snatch deadlifts 😮‍💨😮‍💨

Audi

Loving this app! Makes my day so much easier!

Jami

Intense. Just the way I like it. 🥵💯🎯

April

Can barely type… hands shaking… send help 🔥🔥

Brooke

jackie

Stacy

Josh

Kody Young

Kanchan

DeAnna

Kate

Love the way I feel after and killer playlist too!

Pull ups at the end of the workout r u kidding 🥵

Becky

Some how chest and back
Becoming my fave 🫶🏼

Jacqueline

1st Sesh back after a week and it was the perfect amount of challenge.

Mercedes

Anne

Managed all 5 sets of jumping pull ups! Them muscles are getting strong 💪

Melissa Rayner

Alicia

Crystal

I can’t wait to be amazing at pull ups!!!

Janelle

Stefanie

Morgan

Lots of modifications today due to vacay!  But made it work!! 💪🏼

Mia Arrowsmith

gloria

Monique

Stephanie

Melanie

Shannon Smolinski 

Jennifer

Yvette

Nani glover

Jump pull-ups…squealed when I saw those at the end 🤪🔥☺️

Lakshmi Neelesh Nimmagadda

Mike

Kenia

Megan Laudick

Didn’t think I’d be able to do the jumping pull ups… but I got ‘em done!

Happy Monday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, upper body warm up and activation routine B from app.

Back, Light Chest: 

Pre Exhaust Set: 
1A. Cable Rope Straight Arm Pulldown: 4S/5R [5 second slow negative each rep]
1B. Barbell Bent Over Row: 4S/8R 

2. Snatch Grip Deadlifts: 5S/20R, 15R, 12R, 10R, 8R

Compound Set: 
3A. Low Incline Chest Press: 3S/6-8R 
3B. Double Cable Bent Arm Chest Fly: 3S/8-10R [3 second eccentric each rep] 

Compound Set: 
4A. Kneeling Close Grip Pulldown: 3S/6-8R 
4B. Chest Supported Neutral Grip Row: 3S/8-10R [3 second eccentric each rep] 

5. Jumping Pull Ups: 5S/5R [every 10 seconds]

6/6 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric on each rep
Modification: Banded straight arm pulldown. 

Set Up: 
- attach the cable rope and position it high
- face the cable and grip the ends of the rope attachment. 
- step away from the cable 2-3 steps. 
- keep a neutral spine and lean your torso forward towards the cable. 

Execution: 
- lock in a slight bend in your elbows. 
- depress your scapula and pull the rope down, towards your quads. 
- squeeze your elbows to your sides and contract your lats. 
- contract your lats and hold for 3 seconds
- release the rope with control until your arms are fully extended towards the cable again.

Cable Rope Straight Arm Pulldowns

Rep Range: 8R 
Tempo: steady 
Modification: Dumbbell bent over row 

Set Up: 
- set a barbell on a rack at just below knee height. 
- grip the barbell with a pronated grip, equal distance from the knurling on each side [a thumbs distance in from the knurling on each side is a good starting place, adjust to fit you] 
- lift the barbell off the rack and take 2-3 steps back, take a hip width stance. 
- lock in a slight bend in your knees. 
- keep a neutral spine, hinge at your hips, and bend your torso forward so your chest is facing the ground [the further bent over you are, the more core support you will need] 

Execution: 
- retract your scapula and drive your elbows back towards your hips. 
- row the barbell to your mid chest, elbows should flare about 45 degrees from your torso. 
- contract your mid back 
- lower the barbell with control until your arms are extended. 
- keep control of each set, fight to keep the torso from swaying or swinging.

Barbell Bent Over Row

Pre Exhaust Set

Rep Count: 
Set 1. 20R 
Set 2. 15R
Set 3. 12R 
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: conventional barbell deadlifts, or DB/KB deadlift.

Set Up: 
- load the barbell with appropriate [or no] weight 
- stand behind the barbell 
- take a hip width stance and position the barbell over your mid shoelace 
- keep a neutral spine, hinge at your hips and bend forward to grip the barbell. 
- grip the barbell with a snatch grip [line up your first, second, or third finger with the rings on either side of the barbell- width will depend on your body mechanics.] 
- drop your hips and raise your chest
- depress your scapula and pin them down

Execution: 
- drive your feet through the ground, bring your hips in and lift the barbell off the ground. 
- lock in your hips at the top of the rep
- contract your glutes and lats simultaneously [keep your chest out at the top of the rep and scapula depressed]
- push your hips back, bend your knees, and lower the barbell back to the ground.

Snatch Grip Deadlift

Rep Range: 6-8R
Tempo: steady

Set Up: 
- set the bench to a 45 degree [or slightly below] incline. 
- grip a dumbbell in each hand, pronated grip 
- sit on the seat of the bench
- rest the tops of your dumbbells on each leg
- as you lie back to press your back against the bench, kick each dumbbells up and over your chest. 
- position the dumbbells in line with your front delts
- plant your feet on the ground. 

Execution: 
- bend your elbows below your shoulders, 45 degrees from your torso
- lower the dumbbells until your arms are bent at 90 degrees or just below. 
- drive your feet through the ground and press the dumbbells back up and over your chest
- contract your chest. 
- keep wrists straight

Low Incline Chest Press

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: Bent arm flat bench dumbbell fly

Set Up: 
- position each side of the at the mid point on each side [in line with or just below the height of your shoulders]
- grip each handle with a neutral grip and position yourself in the center of the cable. 
- stand with your feet together or slightly staggered, 
- think ‘ribs down’ and squeeze your glutes to hold a tight brace. 
- lock in a bend in your arms 

Execution: 
- start with your arms bent, with palms facing in towards one another 
- extend your arms forward as you pull the handles of the cable to the center, in line with the middle of your chest. 
- contract your chest
- release the cable with control 
- bend your elbows as you lower the weight back the to start position.

Double Cable Bent Arm Chest Fly

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: kneeling banded pulldown, neutral grip pull ups

Set Up:
- attach a close grip handle to the lat pull down machine
- grip the handles with each hand [neutral grip]
- get down on the ground in a kneeling position, facing the cable, with your hips pressed against the edge of the lat pulldown seat. 
- squeeze your glutes and brace to keep your lower body from lifting or shifting. 

Execution: 
- depress your scapula and pull the handle down towards the top of your chest
- pin your elbows in close to your sides
- contract your lats
- release the cable with control until your arms are fully extended.

Kneeling Close Grip Pulldown

Rep Range: 10-12R 
Tempo: 3 second eccentric

Set Up: 
- set an incline bench to 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- position yourself in a prone position against the back of the bench. 
- staddle the bench and plant your feet on the ground
- keep your chest and hips pressed into the bench. 

Execution: 
- retract your scapula 
- bend your arms and drive your elbows towards your hips
- row the dumbbells back until your elbows are in line with or slightly past your torso
- retract your mid/high back 
- release the weight with control and lower the dumbbells until your arms are fully extended.

Chest Supported Dumbbell Row [neutral grip]

Rep Count: 5R
*every 10 seconds
Tempo: explosive
Modification: banded/assisted pull ups, or inverted rows. 

Set Up: 
- position yourself underneath the pull up bar
- keep your eyes fixed on the bar

Execution 
- bend your knees, swing your arms up towards the bar and jump so your hands connect to the bar
- use the momentum of your jump to pull your chest to the bar. 
- lower with control and jump down from the bar. [land with soft knees] 
- reset and take your time between reps. [don’t rush it]

Jumping Pull Ups

6/6 Back, Light Chest

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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

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 ❤️

6/6 Back, Light Chest

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