Name: Playbook - Sam Sweeney - 7/11 Chest, Shoulders, Triceps [optional deload week]
Uploaded: 2024-03-04T17:09:26.022Z
Duration: 65 min
Description: 7/11 Chest, Shoulders, Triceps [optional deload week]

Those were some spicy push-ups ❤️‍🔥 great workout, and first time I’ve weighted my dips today 🤩

Megan

Much needed deload week ☺️ didn't realize my body needed this until when I was doing it lol

Katie

Lisa

Warit

Managed2getitdoneb4myboxinclass,super happy now❤️‍🔥💜👍🏼🫰

yangBAE

Well this burned 💪🏻💪🏻💪🏻

Janelle

Felicia

Porchia

Ashley

Heather

Mia Arrowsmith

The 1.5 rep stuff was crazy intense! I dropped like half my weight and still couldn’t get the goal reps!

Haley Papineau

1,5 diamond pushups 😭😅 No idea how Sam can make it look so easy.. On her feet!!

Lilly

Denise

Kyasha

Tianna

Julie Krizan

Anna Claire

That deload felt great! Allowed some real mind-muscle connection. 🔥

Michelle Zabin

Karyne

Deload week after being sick is perfect!!!

Rachel

Julieann Cunningham

Loved this!! I still feel weak after using less weight! I can’t wait to start the challenge next week now!! 🙌🏻🙌🏻

Kelsey

Your multiple modifications are SO HELPFUL. I can only get to the gym during peak hours and I am able to choose what is most convenient for not using multiple machines. I used to be afraid of modifications but some of yours are killer and aren’t necessarily “easier”

Veronica

Audrey

Kimmy

Shoulder are on fire after that triset 🥵

Great first workout back in the gym after a week long vacation!

NATASHA

This was challenging to finish but I did it and then some 💪🏼

Judith Harris

gloria

Stephanie

Definitely need a deload week! This felt good. 💪🏻

Audi

Channing

Cindy Smith

Victoria

Kenia

Great start to the week / last first day of this split!

Audry

Love a good and much needed DELOAD week!!!!!

Kelly

Didn’t deload this week- insane chest & shoulder work with this one 🔥

Allie Caruso

Taking advantage of the deload week and my body is so thankful😮‍💨 stoked for the challenge!!!

Kirsten

Loved the idea of 1.5 movements on a deload week! Sweet!

Maranda

Jamie

Happy Monday!

With the challenge starting next week you have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each).

I am deloading this week by cutting my working weight by 40-60% and keeping set numbers the same!

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/2-4R
1B. Barbell Military Press: 4S/4-6R

Compound Set:
2A. Dumbbell Flat Bench Chest Press: 3S/8-10R
2B. Machine 1.5R Chest Fly: 3S/10-12R 

Compound Set: 
3A. Seated Dumbbell Overhead Tricep Extension: 3S/10-12R
3B. Diamond 1.5 Push Ups: 3S/6-8R

Triset: 
4A. Seated Recline Scaption Raise: 3S/8-10R 
4B. Incline Bench Side Lying Single Arm Lateral Raise: 3S/10-12R each side 
4C. Seated [lat pulldown] Cable Rope Facepull: 3S/15R

7/11 Training Day Overview

Rep Range: 2-4R
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: 4-6R 
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.

Barbell Military Press

Compound Set

Rep Range: 8-10R
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.

Dumbbell Flat Bench Chest Press

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell flat bench chest fly 

*1.5R=1 full rep 

Set Up:
- position yourself on the chest fly machine so you are able to grip the handles slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]

Execution: 
- pull the handles and fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release the weight with control .5 of a rep before pulling the handles together again and contracting your chest. 
- release the handles all the way with control until your feel a full stretch through your chest.

Machine 1.5R Chest Fly

Rep Range: 10-12R
Tempo: steady

Set Up: 
- sit on a bench with or without back support 
- grip a dumbbell with both hands by making a triangle with your hands and pinning the dumbbell between. 
- extend the dumbbell overhead 
- think about “staying tall” and keeping your ribs down with your arms in the overhead position. 

Execution: 
- pin the elbows in place, keep them in line with the shoulders
- with your palms facing up, bend your elbows and slowly lower the dumbbell back behind your head 
- lower as far as you are able to while keeping control of the weight
- when you feel a full stretch in your triceps, extend the arms up and contract the triceps at the top of the rep. [hands/elbows/shoulders in line] 
- keep a strong brace to keep your back from wanting to hyperextend in this position.

Seated Dumbbell Overhead Extension

Rep Range: 6-8R
Tempo: steady 
Modification: drop to your knees

*1.5R= 1 full rep 

Set Up: 
- get down on the floor in a prone position 
- position your hands on the floor so they are close together, inside shoulder width and directly under your chest in the prone position. 
-  press up into a push up position on your toes
- push your mid back through your scapula and squeeze your glutes to brace

Execution: 
- bend your elbows, keep them close to your sides, and lower your chest to the ground
- drive your hands through the floor and press yourself up .5 rep 
- immediately lower your chest back down to tap the floor [or get as close as you are able]
-  extend your arms and press yourself all the way up 
- contract your triceps at the top of the rep
- keep elbows pinned close

1.5R Diamond Push Ups

Rep Range: 8-10R 
Tempo: steady 
Modification: seated front raise

Set Up: 
- set an incline bench to 60-75 degrees
- grip a dumbbell in each hand and sit on the bench- neutral grip on the dumbbells
- press your back into the bench and plant your feet on the ground. 
- position dumbbells down by your sides, dumbbells should hand straight down from your shoulders. 

Execution: 
- lead with your thumbs and extend your arms forward 
- raise the dumbbells up and towards the center so your thumbs meet at the top of the rep [in line with your high chest] 
- contract your front delts
- lower the dumbbells back down to your sides with control.

Recline Scaption Raise

Rep Range: 10-12R each side
Tempo: steady 
Modification: standing single arm lateral raise

Set Up: 
- set an incline bench to 60-75 degrees 
- position yourself so one side of your body is leaned into the bench and your chest and hips are facing out, 90 degrees from the bench. 
- stack your knees on top of one another
- hook your arm around the top of the bench and hold. 
- grip a dumbbell in the hand further from the bench

Execution:
- push your hips forward and secure them in place. [squeeze your glutes/ribs down.]
- start with arm extend down in front of you, the dumbbell in front of your hips/torso
- extend your arm and raise the dumbbell out to your side until it is in line with your shoulder. 
- contract your lateral delt [palm down at the top of the rep] 
- lower with control until the dumbbell is in front of your hips/torso again.

Incline Bench Side Lying Single Arm Lateral Raise

Rep Count: 15R 
Tempo: steady 
Modification: standing cable rope face pull or banded face pull or pull aparts. 

Set Up: 
- attach the cable rope attachment to the lat pulldown machine
- sit on the lat pulldown bench so your butt is at the edge of the seat and your knees are pressed up into the pad of the machine
- grip the rope with a neutral grip
- lean your torso back ~45 degrees and pin yourself in this position
- drive ribs down, keep a neutral spine, and brace. 
- start with your arms extended towards the direction of the cable 

Execution: 
- bend your elbows and lead with your thumbs as you pull the rope towards your face
- think about ripping the rope apart as you pull
- keep elbows in line with or slightly below your rear delts at the top of the rep and contract your rear delts
- release the weight and extend your arms back towards the cable with control.

Seated [lat pulldown machine] Cable Rope Facepull

Triset

7/11 Chest, Shoulders, Triceps [optional deload week]

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

Brianda

April

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

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

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! 🔥

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 🤩

7/11 Chest, Shoulders, Triceps [optional deload week]

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