Name: Playbook - Sam Sweeney - 7/5 Chest, Delts, Triceps
Uploaded: 2024-03-04T17:09:28.059Z
Duration: 65 min
Description: 7/5 Chest, Delts, Triceps

Carmen

Sandra

Brittney

That was INTENSE 🔥🔥🔥 especially loved the tricep superset 🙌

Megan

Hit #120 on bench press 😱 and I’m 4’11 and #110lbs! Never thought I’d hit such weight!

I always enjoy working my tri and delts with you.

This was a fire last week of this split 🔥 got my bench up to 125lbs 🔥

Wasn’t feeling it today but got it done. The push-up/lateral raise combo was tough!

Katie

Woooow that’s what I was needing 🙌🏻💪🏼

Kelsey

Janelle

Juana

Becky

Jamie

60 push ups….as a finisher?? Brutal 🥴

Kaylin

Worth the wait through two days of +6 hr jetlag 🥵🥵

Rachel

Chest days are ALWAYS my favorite days; today especially!!! My shoulders have loved the love!

Anastasia L

Those wide grip OHPs had my shoulders SMOKIN

Audry

Morgan

Meghan

Never thought I could feel so weak doing 10 push-ups! 😅 💪🏼

Taylor Willman

Rachael Milbrook

Corrine

Great workout! I did feel the burn towards the end. 🔥

Dominique

Jemme

That workout put the “eeek” in peak week! 🤪 😂

Safia

Was a tired one, but we got it done with a good pump!

DeAnna

Tish

Awesome workout + burner!! 🔥🔥💪🏽

Monica

Those push ups at the end were rough. Only could do half of them 😭🫠🔥

Deja

Holli

Amie

April

Lisa

Oookaaaaayyy.. that last one…🔥😩😩

Karissa

Soooo good!  Love an upper body day that leaves me sweaty!! The 60 push-ups at the end 😅!

Shelby

Kimmy

Kristie

Porchia

Regina

Jennifer

Megan Laudick

Maria Zenz

Nyakeh

Adriana

Paula

Mike

Happy Wednesday!

Week 7 of 7 in current split 
[last week to peak! Next week will be a programmed deload week that you can approach as you wish]

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Chest, Delts, Triceps:

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

Strength Training: 

1. Primary: Barbell Bench Press: 5S/3R

2. EZ Bar Seated Overhead Press [wide grip]: 4S/5R w/ 3 second pause at the bottom + 10R steady tempo [tempo change, no weight change]

3a. 1.5R Double Cable Incline Chest Press: 4S/6-8R [2 seconds at the top]
3b. Chest Supported Scaption Raise: 4S/15R each side

4a. Incline to Upright Double Dumbbell Overhead Extensions: 3S/6-8R incline + 6-8R upright [position change, no weight change]
4b. Cable Straight Bar Hang Tricep Extensions: 3S/15R [2 seconds at the top]

5a. Push Ups: 6S/10R
5b. Dumbbell Lateral Raises: 6S/10R

7/5 Training Day Overview

Rep Range: 3R 
Tempo: steady 
Modification: dumbbell flat bench 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 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

Primary: Barbell Bench Press

Rep Count: 5R w/ pause + 10R steady reps
*15 reps total
*tempo change, no weight change
Tempo: 3 second pause
Modification: seated dumbbell overhead press

Set Up: 
- load the bar with appropriate weight. 94 use no weight
- grip the bar with a wide, pronated grip
- sit on a bench, plant your feet on the ground, press your mid back into the bench
- lift the bar to your shoulders and press into the overhead position, bar directly over your head
- point your armpits forward 
- pin your scap down

Execution:
- bend your arms so your elbows travel slightly in front of your torso 
- lower your bar to chin level/just below 
- keep tension in your delts 
- extend your arms and press the bar back up and into the overhead position 
- contact your shoulders, arms fully extended at the top

EZ Bar Seated Overhead Press [wide grip]

Rep Range: 6-8R total 
*1R + .5R = 1 full rep 
Tempo: 2 second pause at the top 
Modification: dumbbell incline chest press

Set Up: 
- attach single arm handles to each side of the cable, position them low
- set your bench to 70-80 degree incline and position it in the center of the cable machine 
- grip each end of the cable with a neutral grip 
- pull the cables and sit on the bench, plant your feet on the ground, press your mid/high back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms, holding the cables, over your chest, in line with your front delts
- palms face in 

Execution: 
- bend your elbows, keep them ~45 degrees from your torso
- lower the cables to at least a 90 degree bend in your arms, or slightly below 
- extend your arms and press the cables back up over your chest and in line with your front delts 
- contract your chest
- keep wrists straight

1.5R Double Cable Incline Chest Press

Rep Count: 15R
Tempo: steady 

Set Up: 
- set your bench to ~80 degree incline 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with your legs, press your chest/hips into the pad of the bench 
- extend your arms down over the tall end of the bench, dumbbells below your delts
- squeeze your glutes, pull belly button to spine, and brace
- keep thumbs up 
- keep head, neck, spine neutral 

Execution: 
- keep one arm down, dumbbell below your delt 
- keep your other arm straight and lift the dumbbell forward and out at a 45 degree angle 
- lift the dumbbell until your thumb is in line with your front delt
- contract your front delt
- lower the dumbbell back down below your delt with control 
- complete all reps on one side before moving to the next

Chest Supported Single Arm Scaption Raise

Compound Set

Rep Range: 6-8R incline + 6-8R upright 
*12-16R total 
Tempo: steady 
Modification: single dumbbell overhead extensions

Set Up: 
- set your incline bench to ~75 degrees
- grip a dumbbell in each hand
- straddle the bench and lean your hips and back into the back pad of the bench 
- press your mid back into the bench [to begin]
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms over your chest, press the dumbbells together, pin your elbows over your shoulders

Execution: 
- keep your elbows pinned in line with your shoulders
- bend your arms and lower the dumbbell back towards your forehead
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells up and into the start position again 
- contract your triceps
- complete 6-8R lying back on incline bench before standing into the upright position and completing 6-8R more in the standing position

Incline to Upright Double Dumbbell Overhead Extensions

Rep Range: 15R total 
Tempo: 2 seconds pause at the top 
Modification: banded hang push down 

Set Up: 
- attach a straight bar to the cable, position it high
- step in front of the cable, facing the cable 
- step 1-2 steps again 
- squeeze your glutes, pull belly button to spine and brace
- grip the straight bar with a pronated grip, shoulder width apart
- push your hips back, keep your back flat, and bend your torso forward
- pin your elbows under your front delts, extend your arms towards the ground 
- keep a neutral head, neck, spine 

Execution: 
- bend your elbows, keep them tucked under your front delts 
- bend your arms and release the straight bar towards your forehead 
- extend your arms and push the straight bar straight down towards the ground again 
- contract your triceps
- keep your wrists straight 
- keep traps down, shoulders back

Cable Straight Bar Hang Tricep Extensions

Rep Count: 10R
Tempo: steady 
Modification: incline push ups 

Set Up:
- position yourself in a high plank/push up position
- plant hands under your shoulders, just outside of your chest 
- squeeze your glutes and quads simultaneously
- pull belly button to spine and brace

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position
- contract chest 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Push Ups

Rep Count: 10R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- pin your shoulders back, traps down
- keep head, neck, spine neutral 

Execution: 
- pin a slight bend in your arms and raise your arms out to your sides [slightly in front of your torso] 
- raise the dumbbells to in line with your delts
- contract your lateral delts
- lower the dumbbells back down by your sides with control

Dumbbell Lateral Raise

7/5 Chest, Delts, Triceps

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

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!

Erisa

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 🥵🥵🥵🥵

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 🧡

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 ❤️

7/5 Chest, Delts, Triceps

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