Name: Playbook - Sam Sweeney - 7/15 Chest, Back, Shoulders [optional deload week]
Uploaded: 2024-03-04T17:09:26.035Z
Duration: 60 min
Description: 7/15 Chest, Back, Shoulders [optional deload week]

Carmen

These 1.5 reps this week were such a great way to get ready for the new challenge. Feeling exceptionally motivated and pumped!

Megan

Feels great to be back at it!! Awesome workout!!

Amanda Howell

Great arm day. Super challenging with the 1.5 reps!!💪💪💪

Laura

Katie

Lisa

yangBAE

Holy moly. Those 1.5 lateral raises ☠️

Taylor Willman

Amazing. Love the pump I get from these daily workouts. I always finish feeling so great and energized!

Joanne

Was having an off day, almost didn't come to the gym, but here I am! Doing the Arnold press in front of a mirror with excellent lighting really gave me the confidence boost I needed today! I was feeling down, but feeling so much stronger 🤗

Christina

Olga

Shoulders are
Definitely getting stronger!

Heather

Great workout. Loving the deload before the challenge.

Dedra

Laney

SO good after a week of inconsistency at the gym

Ellen

Brenda

Tammy

Nyakeh

Jessica

Kelsey

Kimmy

Did this one with my dad and he loved it! “Do you know this Sam woman? That’s some good work” 🤣👌🔥

Audry

15 reps of the 1.5 lateral raises?! I don't think I'll be lifting my arms the rest of the day! 🔥

NATASHA

Veronica

Those 1.5 lateral raises 😮‍💨😮‍💨😮‍💨

Audi

Kirsten

Loved Thursdays this whole split - even the deload week is 🥵🔥!

Stephanie

Starting to feel normal again.  Love it!  Excited for next week!

Teagan

Those 1.5 reps on the shoulders 😮‍💨🔥

Channing

Julie Lindsey

Been a great deload week. Focusing extra on form and building muscle memory

Cindy Smith

Julieann Cunningham

Jamie

Vero

Happy Friday! 

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).

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, Back, Shoulders: 

Superset: 
1A. Bench Press: 4S/2-4R
1B. Pull Ups: 4S/4-6R

Compound Set: 
2A. Dumbbell Neutral Grip Floor Press: 3S/6-8R
2B. Low Incline Bench 1.5 Rep Hex Press: 8-10R

Compound Set: 
3A. Dumbbell Neutral Grip Bent Over Row: 3S/10-12R
3B. Dumbbell 1.5 Rep Pullover: 3S/8-10R 

Compound Set: 
4A. Seated Dumbbell Arnold Press: 3S/8-10R
4B. Standing 1.5 Rep Lateral Raise: 3S/15R

7/15 Training Day Overview

Rep Range: 2-4R 
Tempo: power
Modification: flat bench Dumbbell 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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, 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.

Bench Press

Rep Range: 6-8R 
Tempo: power, steady 
Modification: assisted or banded pull ups, or inverted row [pronated grip] 

*use band/assisted machine to modify

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- when your chin is above the bar contract your back 
- lower with control until arms are fully extended. 
- reset scapula before each rep 
- keep the wrists straight.

Pull Ups [assisted or weighted]

Superset

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- grip a set of dumbbells in each hand, neutral grig, and sit on the floor
- rest the dumbbells on your quads and lift each leg as you rock back and lie flat on the ground in a supine position. 
- lift the dumbbells and position the dumbbells over your chest, neutral grip [palms facing in] 
- bend your knees and plant your feet on the ground
- keep a tight posterior chain  

Execution: 
- keep your elbows close to your sides as you lower the dumbbells to each side of your chest. 
- lower the dumbbells until your triceps tap the floor on each side [elbows about 45 degrees from your torso] 
- feel the stretch through your chest 
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest.

Dumbbell Neutral Grip Floor Press

Rep Range: 8-10R total 
*1R + .5 Rep= 1 full rep 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- position yourself on an incline bench, about 20-30 degree incline [low] - chest up
- press the dumbbells together so your palms are facing each other
- contract your pecs, and squeeze to secure the dumbbells in place and hold tension in your chest

Execution: 
- push the dumbbells together with your palms and extend your arms up as you press the dumbbells up and over your chest
- contract your chest at the top of the rep, dumbbells in line with the center of your chest at the top of the rep. 
- keep your elbows pinned to your sides as you lower the dumbbells back down to tap the center of your chest. 
- immediately press the dumbbells back up in a pulsing motion .5 rep
- lower the dumbbells back down to the chest
- extend your arms fully and press the dumbbells back up and over the chest. 
- continue to push the dumbbells together as you press and lower the dumbbells

Low Incline Dumbbell 1.5 Rep Hex Press

Compound Set

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- keep a neutral spine and bend your torso forward at a ~45 degree angle
- keep a slight bend in the knees and hold this position. 
- allow your arms to hand down, extended, in line with your front delts. 

Execution: 
- retract your scapula and drive your elbows towards your hips 
- row the dumbbells to either side of your chest, contract your mid/high back at the top of the rep 
- release the weight and extend your arms back down towards the ground with control.

Bent Over Neutral Grip Dumbbell Row

Rep Range: 8-10R 
Tempo: steady 
Modification: banded or straight bar straight arm pulldown 

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: 
- drive your feet through the ground and brace
- extend your arms and lower the dumbbell back, behind your head. 
- lower the dumbbell until you reach a full stretch in your lats.
- use your lats to pull the dumbbell back up .5 rep 
- immediately stretch the arms back again into a fully lengthened position in the lats before driving the dumbbell back up and over your chest. 
- contract the low lats at the top. [posterior]

Dumbbell 1.5 Rep Pullovers

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward. 

Execution:
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- rotate the dumbbells until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Count: 15R
Tempo: steady 

Set Up: 
- in a standing position, hold a dumbbell in each hand
- position the dumbbells down by your sides- palms facing in. 
- keep your arms mostly straight ( locking in a slight bend in your elbows is ok)
- drive your ribs down, squeeze your glutes and brace. 

Execution: 
- lift the dumbbells as you raise your arms out to your sides 
- raise the dumbbells until they are in line with your shoulders at the top of the rep.
*dumbbells positioned slightly in front of your shoulders at the top of the rep.  
- lower the dumbbells .5 rep before lifting your arms to full extension again. 
- keep the tension in your lateral delt. 
- lower with control until your arms are back down by your sides. 

-**if you struggle to feel lateral raises in your medial/lateral delt, position the dumbbells slightly in front of your torso when you raise. This will help keep the tension out of the traps and disperse it to the delts.

Standing 1.5R Lateral Raises

7/15 Chest, Back, Shoulders [optional deload week]

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

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!

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! ❤️🔥

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 ❤️

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 ❤️

7/15 Chest, Back, Shoulders [optional deload week]

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