Name: Playbook - Sam Sweeney - 7/20 Quads, Chest
Uploaded: 2024-03-04T17:09:28.107Z
Duration: 70 min
Description: 7/20 Quads, Chest

Carmen

Kelly

*cries in Step Brothers voice* I think I’m going to throw up

Brittany

Missy

Omayma

Feels good to be back- hoping I can maintain a schedule to take the time it takes to do your workouts. I love them

Janna

The struggle was real every last few reps of each set ☠️

I would like to see more alternates for chest. I have no Poland Syndrome and my rotator cuffs take a beating due to the missing muscle. With the new split of back and chest I feel that I get 1/2 a workout because I can't do most things.

Alexsha

Katie Schultz

It’s wild how quickly you find your imbalances with this split, and how exceptionally powerful you feel with the bilateral ending exercises

Megan

I’m a little bish when it comes to high rep ranges. This week has me sweating 🥵

Jessica

Donna

Those leg extensions had criminal intent Sam 🥵💀🤘🏻

Alexa

Dominique

Lindsay

Whitney Carrington

I absolutely love this split, but I go to a rather large and busy gym and it’s hard to do the super sets sometimes, so I have to split them up.

Chasity

Mikaleigh

Karen

Brooklynn

Diana

I like the incorporation of legs and upper body. These are fun!

Michelle Yore

Idk if I’m crazy but I really like split squats! This was def a good workout! Love these split workouts.

DeAnna

I love these anterior/posterior days!!! Amazing split. I’m challenged in fresh ways!!

Anastasia L

Kelsey

Massiel

Tiffany

Those close stance lunges burned SOOOO GOOOOOD 🔥🔥🔥🔥🤬🤬🤬🤬

Audry

Those leg extensions got me limping to the car

David Truett

Steven

Wow! Loved the intensity 🔥. Following in love with working my chest more & more every week 
😍💪🏼

Amie

Annie

Cari Roberts Darcus

Brandi

You know it’s going to be brutal when the first motion is split squats

Taylor

Really enjoyed this new formula!!!! Very focus and controlled training

Annie Allard

this program is way more friendly for those of us with lower back pain 🥹

Sierra

Overall I love this split so far. The chest leg combi was a great mix up

Brittney

🔥 loving this split but miss having the primary squats/deadlifts/bench added in too!

Becky

Katie

Reyd

I love the new split !! But I will say it’s tough to move around that much in a gym for the supersets. I go early, 5:30 am and it’s still tough..

Annemarie

This new split is so much fun! The crossing of the upper- and lower-body muscle groups is really keeping my brain on the motions!

Rachel

🤘🏻🤘🏻👊🏻 Loving this split soo much!

Alicia Heier

Single leg press and close stance heels elevated had my legs on fire 🔥

Deja

Meghan

I under estimated this workout . It was very humbling for me . I been working out for over 15 years n this unilateral exercises were another level

Lety

Happy Thursday! WELCOME TO THE NEW SPLIT. 

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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.

Anterior Chain: Quads, Chest

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Bulgarian Split Squat: 4S/10-12R each side
1b. Primary: Single Arm Flat Bench Chest Press: 4S/10-12R each side 
*90 seconds rest*

2a. Single Leg Press: 3S/12-15R each side
2b. Single Arm Decline Bench Corkscrew Fly: 3S/12-15R each side 
*75 seconds rest*

3a. Front Heel Elevated, Close Stance Stationary Lunge: 2S/20R each side
3b. Single Arm Machine Chest Fly: 2S/20R each side
*60 seconds rest*

4a. Leg Extensions: 5S/10R 
4b. Neutral Grip Floor Press: 5S/10R 
*30 seconds rest between sets*

7/20 Training Day Overview

Rep Range: 10-12R each side
Tempo; steady 
Modification: no weight, assisted by gripping a rack or wall next to you

*to make this more quad dominant, keep your torso more upright and take a shorter step forward to allow for more knee flexion as you lower [more ankle flexion] 

Set Up: 
- use a bench or bss stand and position it behind you
- grip a dumbbell in one hand, neutral grip, and hold it down in front of your torso on one side
- take 1 step forward away from the bench or bss stand, plant your foot on the ground- grip the ground with your front foot
*front foot is opposite from the dumbbell*
- squeeze your glutes, pull belly button to spine, and brace
- bend your other leg [on the same side as the dumbbell] and hook your ankle on the bench or bss stand behind you
- drive your ribs down, keep an upright torso and neutral head, neck, spine
- keep your shoulders back and pin the dumbbell in place

Execution: 
- push your hips back slightly, bend your knee and allow it to move towards your toes
- lower into a split squat position [hip crease at or slightly below your knee] 
- drive your foot through the ground, extend your leg, and press yourself back up into the start position 
- contract your quad [glutes and hamstrings will hold tension of course as well] 
- keep your torso upright, chest facing forward

Primary: Bulgarian Split Squat

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- sit on the end of the flat bench, plant your feet on the ground 
- use your other hand to assist you in lifting the dumbbell over your chest as you lie back in a supine position 
- grip the ground with your feet, squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- tuck your pinky forward
- bend your arm and tuck it slightly so your elbow travels at ~45 degrees from your torso 
- lower the dumbbell to a 90 degree bend in your arm or just below 
- extend your arm and press the dumbbell up and over your chest again
- contract your pec

Primary: Single Arm Flat Bench Chest Press

Superset

Rep Range: 12-15R each side
Tempo: steady
Modification: single leg box squat

Set Up: 
- position yourself in the leg press machine 
*load with appropriate weight, start with the weight of the platform to see how this feels
- keep one foot on the ground 
- bend your other leg and plant your foot low on the platform, towards the center 
- grip the platform with your feet 
- squeeze your glutes, pull belly button to spine, and brace
- grip the handles on each side, pull yourself into the seat 

Execution: 
- un rack the machine
- bend your leg and allow your knee to move in the direction of you toes
- keep your foot glued to the platform 
- lower to a 90 degree bend in your leg or just below
- drive your foot through the platform and extend your leg as you press the platform away from your chest
- contract your quad

Single Leg Leg Press

Rep Range: 12-15R each side
Tempo: steady 
Modification: slide a plate or two under one end of a flat bench to create a slight decline 

Set Up: 
- grip a dumbbell in one hand
- position yourself on a decline bench, legs positioned towards the higher end of the bench 
- drive your mid back into the ground
- squeeze your glutes, pull belly button to spine, and brace
- use your other hand to assist you in lifting the dumbbell up and over your chest
- use a supinated grip on the dumbbell at the top of the rep 
- tuck your chin

Execution: 
- bend your elbow and lower the dumbbell to one side of your chest
- as you lower the weight rotate your grip to pronated at the bottom of the rep
- lower to at least a 90 degree bend in your arm at the bottom of the rep, you may even flare your pinky out slightly at the bottom to increase the stretch in your pec
- rotate your grip back to supinated as you extend your arm and press the dumbbell back up and over your chest
- contract your pec
- keep the movement steady and continuous

Single Arm Decline Bench Corkscrew Fly

Rep Count: 20R each side
Tempo: steady 
Modification: no heel elevation 

*use a small plate in place of a wedge if needed 

Set Up: 
- place a wedge on the ground 
- grip a dumbbell in each hand, lock your arms by your sides
- step one foot on the wedge so your heel is elevated slightly 
*im using a 10 degree wedge
- take one short step back with your other foot and drive the ball of your foot into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso upright and a neutral head, neck, spine 
- keep the dumbbells pinned by your side

Execution: 
- bend both legs, allow your front knee to move towards your toes
- lower into a short stance lunge position, back knee in line with or just slightly behind your front elevated heel 
- extend both legs and press yourself back up into the split stance
- contract your quads

Front Heel Elevated, Close Stance Stationary Lunge

Rep Count: 20R each side
Tempo: steady 
Modification: flat bench single arm chest fly 

Set Up: 
- position yourself on the chest fly machine so the handles are in line with or slightly above your pecs
- press your mid back into the back pad
- extend your arms out to your sides and grip the handles on each side with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- keep one arm extended out to your side
- pin a slight bend in your other arm and pull the handle forward until it is in line with the center of your chest
- contract your pec
- release the handle out to your side again with control until the handle is in line with your pec again 
- keep your wrist pinned straight 
- keep the slight bend in your arm, like you are giving a hug

Single Arm Machine Chest Fly

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell leg extensions or spanish squats 

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend both legs
- when you reach full extension contract your quads
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Leg Extensions

Rep Count: 10R
Tempo: steady 

Set Up: 
- sit on the ground, extend your legs
- grip a dumbbell in each hand, neutral grip 
- lie back in a supine position and lift the dumbbell up and over your chest, palms facing one another
- drive your mid back into the ground 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your arms, keep your elbows by your sides, ~45 degrees from your torso, and lower the dumbbells towards the ground 
- tap your triceps to the ground 
- extend your arms and press the dumbbells up and over your chest
- contract your pecs

Neutral Grip Floor Press

7/20 Quads, Chest

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$$ 🔥

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 😈

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 🥵🥵🥵🥵

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

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 😉)

7/20 Quads, Chest

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