Name: Playbook - Sam Sweeney - 8/1 Upper Body Strength [chest, back, shoulders]
Uploaded: 2024-03-04T17:09:26.093Z
Duration: 65 min
Description: 8/1 Upper Body Strength [chest, back, shoulders]

Really love ending these upper body days with shoulders! Those lat raises felt especially great today 💪

Megan

Loved it!!! 👍🏻❤️👏🏻💪🏻

Donalee

I’m gonna skip washing my hair today, upper body is toasted after that! 💪🏻💪🏻

Stephanie

Becky

Hit a new PR on the bench press 😃 #115 @5 reps!
But this routine was good tough. 👍

Melanie

Holly

Kaylin

The shoulders at the end have me shaking good

Katie

Audra

That last shoulder press AMRAP was a welcomed challenge! Shoulders torched!

Erin

My screen only let me tap “one” star 🤦🏽‍♀️ 
5 star workout for sure!! I’m sweating 😓🤪

Diana

Louise

That amrap...I actually made it thru the whole minute this time yay

Chris

Standing overhead press at the end 🔥🔥🔥

Anne

Just found out I’m five weeks pregnant with my second! Still hit a pr in bench and deadlift today. Super proud!

Allison

First day back in a week because we got supper sunburnt over the weekend. Tough one with all of the sets of six!

Haley Papineau

I can't believe I still have arms attached after that.. 😅

Judith Harris

Andryana

I can definitely tell my grip strength has improved over the past 3 weeks!! Killer pump. ⛰ ⛰👏

Kody Young

Loved those presses at the end. I really underestimated how long a minute is. 🤪

Jennifer

Kelly Blair

Stronger every day. Doing more than I thought I ever could taking it one rep at a time.

Robin

DeAnna

Chelsea

Marla Sagatelian

Melissa

Viva

Mia Arrowsmith

Increased weights and felt solid. Really nice builder session 💪

Carol Kearney

Such a good burn! 🔥 The shoulder raises before the AMRAP really wore me out by the end!

Kristen Griffiths

Ashley Greeley

My shoulders are burning from the end of that. 🥵🔥

Dedra

I've maintained my deadlift & bench PR but my reps are increasing overall! The daily training is pushing me, I love it!

Humberto

Olga

Grace Poirier

Tiffany

Deirdre

Rachel

Ann Marie

Didn’t think I could love this split any more and then this workout came along. 🥰🥹🤩

Audry

Michelle

Kaycee Pirkle

Sarah Arnett

Kate

Julieann Cunningham

[Challenge Week 3/Day 1]

Happy Monday! 

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

*Remember to track your primary movements [bench and deadlifts] and AMRAP movement [dumbbell push press] starting today! 

Click the ‘start now’ button to find the training day overview

Upper Body Strength [chest, back, shoulders] 

1. Bench Press: 3S/3-5R [+1-2 warm up sets] 

2. Conventional Deadlift: 3S/4-6R [+1-2 warm up sets] 

3. Neutral Grip Dumbbell Floor Press: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R

3. Pin Stop Barbell Bent Over Row: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R 

Compound Set: 
4A. Standing Alternating Dumbbell Front Raise: 4S/6-8R each side 
4B. Seated Dumbbell Lateral Raises: 4S/8-10R 

1 Minute AMRAP: Dumbbell Standing Overhead Press [as many reps as you can in 1 minute]

*be sure to track your primary movements [bench press and deadlift] as well as your AMRAP movement so you are able to refer back to your weight/reps as we move through each week.

8/1 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 3-5R
Tempo: Power
Modification: dumbbell flat bench chest press

*check back to your numbers from week 2 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

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)*

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 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.

Bench Press

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*check back to your numbers from week 2 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Conventional Deadlift

Rep Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R
Tempo: steady 
Modification: flat bench neutral grip chest press 

*Rest 60-75 seconds between sets

Set Up: 
- grip a dumbbell in each hand and sit on the ground
- rest the dumbbells on the tops of your quads
- lift your legs as you rock yourself back into a supine position on the ground [chest up]
- as you rock back use your legs to help position the dumbbells over your chest, in line with your front delts
- keep your palms facing in, neutral grip 
- extend your legs straight out in front of you 
- depress your scapula and keep your upper back pinned to the ground
- squeeze your glutes 

Execution: 
- bend your elbows and lower the dumbbells 
- lower the dumbbells until your triceps are resting on the ground on either side of you [brief pause] 
- elbows should be ~45 degrees from torso [or slightly more] 
- keep your knuckles facing the ceiling and extend your arms as you press the dumbbells back up and over your chest
- contract your chest
- keep a strong brace in your trunk

Neutral Grip Dumbbell Floor Press

Rep Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R 
Tempo: steady
Modification: dumbbell bent over rows [dead stop by placing plates underneath the dumbbells]

*rest 60-75 seconds between sets

Set Up; 
- set the pins or safety bars of the rack somewhere between you mid shins and below your knees
[your arms should be able to reach the barbell resting on the pins in the bent over position]
- rest your barbell on the pins 
- stand behind the barbell in a hip width position 
- bend slightly at your knees, push your hips back ,and bend your torso forward [~45 degrees bent forward or more] 
- reach down to grip the barbell just outside hip width on each side, pronated grip [overhand]
*a thumbs distance in from the knurling on each side is a good place to start for grip. Adjust from there

Execution: 
- depress your scapula and contract you lats 
- retract your scapula as you pull the barbell towards your mid chest
- as you pull the barbell drive your elbows towards you hips, 45 degrees from your torso
- when the barbell taps your chest, contract your high/mid back 
- release the barbell from your chest with control 
- extend your arms and lower the barbell until it taps the pins of the rack
- make sure to make a full stop with your barbell on the pins between each rep
- reset your scapula between each rep if needed
- keep your wrists straight

Pin Stop Barbell Bent Over Row

Rep Range: 6-8R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- extend your arms down by your sides 
- take a hip width stance 
- drive your ribs down, keep an upright torso, squeeze your glutes and brace your core 
- begin with a neutral grip on the dumbbells, palms facing your sides

Execution: 
- raise one dumbbell forward
- as you raise the dumbbell twist your grip to a pronated position 
- raise the dumbbell until it is in line with your front delt, arm extended in front of you [a slight bend in your elbow] 
- palm should be down at the top of the rep 
- lower the dumbbell back to your side with control, twisting back to a neutral grip at the bottom of the rep 
- alternate to the other side and repeat the movement
- try to keep your torso from swinging or swaying as you raise the dumbbells towards the front

Standing Alternating Front Raise

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand and sit on a bench with back support 
- plant your feet on the ground and extend your arms down by your sides, neutral grip [palms in] 
- keep an upright torso and press your back into the pad of the bench
- drive your feet through the ground
- lock in a very slight bend in your elbows 
- depress your scapula and pin them down 

Execution: 
- raise your dumbbells out to your sides until they are in line with your delts at the top of the rep 
- palms down at the top of the rep 
- contract your delts
- lower the dumbbells back down by your sides with control
- try to keep your upper body from swinging or swaying as you raise the dumbbells
- keep your traps down, keep your scapula depress
- raise the dumbbells slightly in front of your torso if you have trouble feeling these in your lateral delts

Seated Dumbbell Lateral Raises

Compound Set

Time: 1 minute
Tempo: steady 

*track the number of reps you complete within the 1 minute time cap. Record this number so you are able to refer back to it as we move through each week. 

*choose a weight you know you will be able to lift for 15 reps. 

Set Up: 
- set your timer for 1 minute
- choose an appropriate weight and grip a dumbbell in each. hand
- stand with your feet hip width apart
- lift the dumbbells up and into the overhead position [arms extended, palms facing forward] 
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your elbows and lower the dumbbells until your arms reach a 90 degree bend or just below 
- as you bend your arms keep your elbows slightly in front of your torso [this will take tension out of your traps] 
- extend your arms and press the dumbbells back up and into the overhead position
- keep the dumbbells in line with your shoulders at the top of the rep 
**it is ok to take small rest periods within the minute time frame. get as many reps as you can and keep track as you move through the minute so you are able to record.

1 Minute AMRAP: Standing Dumbbell Overhead Press

8/1 Upper Body Strength [chest, back, shoulders]

4/24 Chest and Triceps

Kimmy

Loving the slow and steadiness I’m doing this week! These movements are 👌🏻

Not as much of a heart pumper that I’m used to

Julie

4/23 Back and Biceps

Crystal

My booty and hamstrings were on fire! 🔥

Alicia Heier

4/22 Glutes and Hamstrings

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

Someone said I looked like an athlete today, love to hear that 😍💪🏻🦵🏻😂

Jessica

4/20 Full Body or Optional Rest Day

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

April

4/19 Shoulders, Biceps, Triceps

Very challenging quad & glutes day. Thank you 🙏

Erisa

Kashay Sullivan

Katrina

4/18 Quads and Glutes

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

Yanely

That was so fun and really packed a punch 💪🔥❤️

4/17 Chest and Triceps

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan Laudick

4/16 Back and Biceps

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

Everything hurts and I'm dying. In a kinda good way.

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

8/1 Upper Body Strength [chest, back, shoulders]

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