Name: Playbook - Sam Sweeney - 6/9 Chest, Light Back
Uploaded: 2024-03-04T17:09:25.920Z
Duration: 65 min
Description: 6/9 Chest, Light Back

Super challenging on 
Short rest push ups!❤️💥

Carmen

That corkscrew fly was hard. Definitely need some additional angles on that one because I don't know if I was doing it correctly

Megan

Haven’t done wide pushups in a hot minute! 💪🏼

Taylor Willman

Even though it’s a back exercise, I absolutely love how dumbbell pullovers feel on a chest-focus day 😍

Kristy

So good! I’m really loving the chest days lately

Katie

Awesome workout! 🥵🎯🔥🔥🔥💪🏽

April

Holy mackerel! That was one of my absolute favorites!

Kody Young

First workout, so excited to start using this app!

Lauren

Sarah

Chris

Amanda

Those corkscrew incline presses accessed a brand new part of my pecs I’ve never felt before 🤣🥵 great burnout at the end.

Audry

I hate chest day and I loved that workout 👏🏽👏🏽👏🏽

Anne

Crystal

Shannon

Ashley

Didn’t realize how spent my chest was until I tried those incline push-ups ☠️ About fell on my face.

Ashley Greeley

Didn’t think those incline push-ups would hurt as much as they did 🥵

Julia Bobell

Tammy

Andryana

Omg those incline push ups 🥵. My incline kept getting higher 😂

Brenda

Mia Arrowsmith

Stephanie

Lacey

Definitely my favorite chest day in this split! Chest 🔥🔥🔥

Molly DiSabato

Catherine

Pushup burnouts…my worst nightmare. 😳😳😂😂

Audi

Keri

Those push ups DEFEATED ME. THOSE WERE HARD

Nani glover

Cindy Smith

Megan Laudick

Does anyone else feel like a beast doing chest???? Feel f$&@ing amazing!!! And that burnout. What a deceiving little exercise. I started to slow down the last 2 sets. Wow! Amazing again!

Laurie

Lakshmi Neelesh Nimmagadda

Rikki Meilleur

Good one!  Light back 🤔. Love the push-ups!!! Always!!!

Mike

Happy Thursday! 

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 A from app.

Chest, Light Back: 

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

2. Barbell Floor Press: 5S/20R, 15R, 12R, 10R, 8R [legs straight] 

Compound Set: 
3A. Chest Supported Lat Pulldown: 3S/10-12R 
3B. Dumbbell Pullover: 3S/8-10R [3 second eccentric each rep] 

Compound Set: 
4A. Chest Fly Machine: 3S/8-10R 
4B. Incline Bench Corkscrew Fly: 3S/10-12R [3 second slow eccentric] 

5. Incline Push Ups: 5S/10R [wide grip, every 10 seconds]

6/9 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 Up

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: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground. 
- lie under the barbell in a supine position. 
- grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side. 
- extend your legs or bend your knees and plant your feet on the ground.
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and at a 45 degree angle from your torso. 
- lower the barbell towards your chest until your triceps tap the floor. 
- extend your arms and press the barbell back up and over the chest. 
- contract your chest
- keep knuckles facing up and wrists straight.

Barbell Floor Press [legs straight]

Rep Range: 10-12R
Tempo: steady 
Modification: standard lat pulldown [bar or double cable handles]

Set Up: 
- set an incline incline to ~75 degrees. 
- position the incline bench in front of the lat pull down machine or in front of a single side of the cable [cable positioned high, seat of the incline bench facing away from the cable.]
- attach single arm handles or a straight bar to the cable. 
- grip the handles with a pronated grip,
- step back around your bench, straddle the bench with your legs, and position your chest/hips against the pad of the bench. 

Execution: 
- with palms facing forward and arms extended, tuck your pinkies just slightly. 
-  depress your scapula as you pull the handles
- drive your elbows down [~45 degrees from your torso at the bottom of the rep]
- contract your lats. 
- release the cable with control, keeping your chest and hips pinned to the back of the bench. 
- make sure to release the cable until your arms reach full extension. 
- reset the scapula between reps. 
- watch to make sure your wrists stay straight throughout each rep.

Chest Supported Lat Pulldown

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: only lower the dumbbell as far as you are able while keeping control throughout your lats/back

Set Up: 
- sit on the floor with your back aligned with one side of a flat bench, like you are setting up for a hip thrust. 
- position your mid back in line with the bench. 
- bend your legs and plant your feet on the ground, under your knees
- overlap your hands to crate a triangle with to grip a dumbbell, palms facing up. 
- push your back into the bench, and support your mid/high back on the bench. 
- raise your hips off the ground but keep them below the knees. 
- extend the dumbbell up, above your chest. 
- keep your arms straight
- pin your scapula down 

Execution: 
- use a 3 second eccentric to lower the dumbbell back, behind your head. 
- extend your arms until you reach a full stretch in your lats.
- drive your feet through the ground and lead with your pinkies
- use your lats to pull the dumbbell back up and over your chest
- contract the low lats at the top. [posterior]

Dumbbell Pullover

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: flat bench dumbbell chest fly 

Set Up: 
- set up on the machine chest fly 
- position the seat so you’re able to grip the handles with a neutral grip, so your hands are in line with or below your shoulders. 
- plant your feet on the ground 
- lock in a slight bend in your arms. 
- drive your back into the pad and plant your feet firmly on the ground. 

Execution: 
- pull the handles forward and fly them together
- when the handles are in line with the center of your chest, contract your pecs. 
- release the weight with control until your arms are in line with your torso. 
- keep your core engaged [ribs down]

Chest Fly Machine

Rep Range: 10-12R 
Tempo:  3 second eccentric 
Modification: incline dumbbell chest press

Set Up: 
- grip a dumbbell in both hands
- position yourself on an incline bench [set to 60-75 degrees] 
- position the dumbbells over your chest, supinated grip so your pinkies are in, palms facing back. 

Execution: 
- bend your arms and use a 3 second eccentric to lower the dumbbells down and out away from the torso. 
- as you lower the dumbbells, rotate your grip so your pinkies are out at the bottom of the rep, palms forward. [pronated grip]
- feel the stretch through your chest
- begin to rotate the dumbbells as you press the weight and extend your arms, so your pinkies come together at the top of the rep. 
- contract your chest

Incline Bench Corkscrew Fly

Rep Count: 10R
Tempo: steady 
Modification: drop to knees

*every 10 seconds

Set Up: 
- use a flat bench or rack a barbell on the rack at an appropriate height for an incline push up [the lower the rack the harder, the higher the more assistance] 
- grip the bench or bar wide, outside shoulder width
- step your feet back away from the bench/bar [into an incline plank position]
- squeeze your glutes, and push your mid back through your scapula to hold a tight brace 

Execution: 
- bend your elbows [below your shoulders] and lower your chest towards the bench/bar
- tap the bench/bar with your mid chest
- drive your hands into the bench/bar and press yourself back up 
- when your arms are extended, contract your chest. 
- make sure the body rises and lowers as on unit [watch for worming in the upper and lower body]

Incline Push Ups [wide grip, every 10 seconds]

6/9 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

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

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 ❤️

6/9 Chest, Light Back

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