Name: Playbook - Sam Sweeney - 7/12 Chest, Delts, Triceps [deload week- see notes]
Uploaded: 2024-03-04T17:09:28.082Z
Duration: 45 min
Description: 7/12 Chest, Delts, Triceps [deload week- see notes]

Diva

Been busy with yard work but always feels good to get a Sweeney workout in!

Kody Young

Omayma

Beautiful basics for the perfect pump 💪💕

Megan

Happy I came back and did this one! Felt good on the chest :)

Janelle

I know it’s a deload day but it turns out I’m utterly incapable of *not* demolishing my delts 😅

Safia

Kimmy

Kelsey

Courtney

Ginna

Love the banded movements that were programmed!

Amie

Perfect week to get extra cardio in 🔥🔥

Corrine

Loving these deload days! It feels good to give my body a break every now and then.

DeAnna

Deja

Dominique

Rocked my triceps and shoulders for being a deload. Felt great. Still gonna be sore.

Michelle Zabin

Victoria

Shelby

That shoulder compound set was a 10/10 🔥

Morgan

Porchia

Regina

Paula

Tasha

Didn’t know now much I needed this de-load week, loving the work outs. Thank you Sweeneys!!

Kaylin

Happy Wednesday!

IMPORTANT: This is a programmed deload week. This means we are purposefully keeping the movement simple, cutting the volume, load, reps and taking this week for light movement and recovery. You may even choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to 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. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


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]

Tap the ‘start now’ button to find the training day overview.

Chest, Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: DELOAD WEEK 

1. Barbell Bench Press: 4S/6-10R 

2. Dumbbell Incline Chest Press: 3S/8-10R

3a. Banded Behind the Head OH Press: 3S/12-15R
3b. Seated Dumbbell Lateral Raise: 3S/10-12R 

4a. Dumbbell Floor Skull Crushers: 2S/10-12R 
4b. Banded Tricep Kickbacks: 2S/12-15R

7/12 Training Day Overview

Rep Range: 6-10R 
Tempo: steady 
Modification: dumbbell flat bench chest press

*use 40-60% of 3rm

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

Barbell Bench Press

Rep Range: 8-10R
Tempo: steady 

Set Up: 
- set your bench to a 60-75 degree incline
- grip a dumbbell in each hand 
- sit on the bench, plant your feet on the ground, press your mid back into the bench 
- squeeze your glutes, pull belly button to spine and brace
- lift the dumbbells over your chest, in line with your front delts, pronated grip 

Execution: 
- tuck your pinkies forward, bend your elbows, keep them ~45 degrees from your torso
- lower the dumbbells to a 90 degree bend in your arms are just below 
- extend your arms and press the dumbbells back up and over your chest
- keep wrists straight

Dumbbell Incline Chest Press

Rep Range; 12-15R
Tempo: steady 
Modification: light standing overhead press

Set Up: 
- loop a large loop band around a rack or cable directly in front of you at about shoulder height 
- stand in front of the band, facing the back 
- grip the band with a pronated grip 
- step away from the band until you can feel the tension of the band pull you forward
- squeeze your gltues, pull belly button to spine, and brace
- lift the band into the overhead position, band directly over the middle of your head
- keep wrists straight

Execution: 
- tuck your pinkies forward just slightly 
- pull the band back behind your head as you bend your elbows
- lower the band behind your head until your arms reach ~90 degree bend or just below 
- extend your arms and press the band back up and over the top of your head
- you should be able to stabilize through your posterior chain to fight agains the band pulling you forward [more rear delt/high/mid back activation] 
- keep head, neck, spine neutral

Banded Behind the Head Overhead Press

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
 - grip a dumbbell in each hand
- sit on a bench with back support
- plant your feet on the ground, press you mid back into the back of the bench 
- extend your arms down by your sides
- pull belly button to spine and brace
- keep arms straight, slight bend is ok

Execution: 
- lift the dumbbells away from your sides and out to each side
- raise the dumbbells to in line with your lateral delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep head,  neck, spine neutral

Seated Dumbbell Lateral Raise

Compound Set

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the ground in a supine position, chest up 
- extend your arms and position the dumbbells over your front delts, palms facing in 
- extend your legs and point your toes or bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep elbows pinned over your front delts
- bend your elbows and lower the dumbbells towards either side of your face
- lead with your pinkies and extend your arms as you press the dumbbells back up and over your front delts 
- contract your triceps
- keep elbows in line with front delts, do not let them flare

Dumbbell Floor Skull Crushers

Rep Range: 12-15R
Tempo: stead
Modification: dumbbell tricep kickbacks

Set Up: 
- loop a large loop band around a rack, ~waist high
- step in front of the band, facing the band 
- grip either side of the band with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and lean your torso forward so your chest faces the ground with a neutral spine 
- pull the band and pin your elbows by your sides, in line with or slightly above your torso 

Execution: 
- extend your arms and pull the band straight back 
- contract your triceps 
- with elbows pinned bend your arms again and release the band until your arms are bent at ~90 degrees at the bottom of the rep 
- keep elbows high, do not let them drop as you kick back

Banded Tricep Kickbacks

7/12 Chest, Delts, Triceps [deload week- see notes]

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

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 😈

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 🥵🥵🥵🥵

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!

Katie

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 🤩

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

7/12 Chest, Delts, Triceps [deload week- see notes]

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