Name: Playbook - Sam Sweeney - 8/17 Quads, Chest
Uploaded: 2024-03-04T17:09:28.197Z
Duration: 75 min
Description: 8/17 Quads, Chest

Really liked the combos. Maxed out on my dumbbell weights🤔.

Carmen

Sarah

This was an awesome workout. I'm dripping and my muscles are pumped

Megan

Diana

Cheryl

Janelle

Mia Arrowsmith

Kayla

Those lunges and leg extensions!! 3 sec has never felt longer

Taylor

Natalie

Kimmy

Am I the only one that doesn’t feel anything on flys?

Love how the workout is laid out! Thank you for sharing your knowledge and passion for fitness.

Chelsey

Audry

Had to go easy on weights for quads due to some knee fatigue but still managed to power through and have a bomb workout

Alli

Great workout 🔥 chest and quads are toast

Deja

Safia

Alicia Heier

Missed the bilateral work! Happy it’s back!!! Time to grow these legs!!

DeAnna

Great workout. Felt it most in the 3 second eccentrics. Definitely burned.

Dominique

Wow! Maxing our weight in my garage gym and brand new movements for me 💯💪🏼

Amie

Those same leg lunge holds are intense 🔥 thank you

Lorena

Had to cut it short but still a great sweat

Maria Zenz

Those decline unilateral flys got me today

Lacey

Stormy

Donalee

Steven

Carly

Regina

chelsea

I am in pain (but in a good way) that was a killer 😂🔥🔥

Allie Caruso

Porchia

Paula

Chest was shaking with that last set 😂😮‍💨

Kristie

Awesome workout this morning!    Loved the sets

Stephanie

Corrine

Rachael Milbrook

I’m loving chest and quad days 👏🏼🙌🏼

Sara

Happy Thursday!

Week 5 of 12 week split [first week of second micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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: Goblet Squat: 4S/6-8R 
1b. Primary: Flat Bench Dumbbell Chest Press: 4S/6-8R 
*120 seconds rest*

2. Hack Squat: 4S/8-10R 
*90 second rest*

3a. Leg Extensions: 3S/10-12R [w/ 3 second eccentric each rep]
3b. Same Leg Walking Lunge: 3S/6-8R each side [3 second pause at the bottom of each rep] 
*60 seconds rest*

3. Incline Bench Barbell Guillotine Press: 4S/8-10R 
*90 seconds rest*

4a. Decline Bench Neutral Grip Chest Press: 3S/10-12R [w/ 3 second eccentric each rep]
4b. Decline Bench Single Arm Chest Fly: 3S/6-8R each side [w/ 3 second pause at the bottom of each rep]  
*60 seconds rest*

8/17 Training Day Overview

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Primary: Goblet Squat

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench
- plant your feet firmly on the ground
- pin your mid back to the bench
- squeeze your gluteus, pull belly button to spine and brace
- keep wrists straight and pronated grip on the dumbbells, tuck your pinkies forward just slightly to keep position 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest
- drive your feet down through the ground and press the dumbbells back up and over your ches
- dumbbells should be in line with your chest at the top of the rep
- contract your chest
- keep knuckles facing the ceiling and wrists straight
- do not clang your dumbbells together at the top of the rep

Primary: Flat Bench Dumbbell Chest Press

Superset

Rep Range: 8-10R 
Tempo: steady 
Modification: narrow stance barbell back squat, or landmine hack squat 

Set Up: 
- position yourself in the hack squat machine
- push your traps into the pads of the machine
- press your back into the back pad 
- plant your feet at the mid point of the platform, close/hip width stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- unlock the machine and pull the handles in towards your chest and down into your traps
- contract your lats and keep tension in your trunk 

Execution: 
- bend your knees and allow them to move towards your toes
- lower into a squat position, hip crease below your knees at the bottom of the rep 
- drive your feet into the platform and extend your legs to press back up into the standing position 
- contract your quads
- do not lock your knees at the top of the rep 
- reset and move into the next rep

Hack Squat

Rep Range: 10-12R 
Tempo: 3 second eccentric each rep 
Modification: dumbbell leg extensions 

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 your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the rep 
- 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

Leg Extensions

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep 

Set Up: 
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep your chest upright 
- contract your lats and pin the dumbbells by your sides
- keep a neutral head, neck, spine 

Execution: 
- step one foot forward, short step
- plant your foot on the ground and bend your front and back knee
- allow your front knee to move towards your toes as you lower you back knee to towards the ground
- keep your knee hovering off the ground and hold at the bottom of the rep for 3 seconds 
- extend both legs and step your back foot forward to meet your front 
- return to the standing position, feet together
- continue to step forward with the same leg for 6-8R before moving to the other side

Same Leg Walking Lunges

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: incline bench dumbbell guillotine chest press

Set Up: 
- position an incline bench in the center of your rack 
- sit on the bench, plant your feet on the ground, press your back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin
- extend your arms straight up and slightly behind you to grip the barbell with a wide grip, wider than shoulder width, pronated grip 
- think about breaking the bar in half, contract your lats
- drive your ribs down  
- lift the bar off the rack and position it over your collarbone

Execution: 
- bend your elbows, keep them wide, and lower the barbell to your collarbone 
- lower to at least a 90 degree bend in your arms, all the way to collarbone if you have the strength and mobility 
- keep your knuckles facing the ceiling and extend your arms to press the barbell over your chest again 
- contract your high chest

Incline Bench Barbell Guillotine Chest Press

Rep Range: 10-12R 
Tempo: 3 second eccentric each rep 

*slide a plate or two under one end of a flat bench to create a slight decline if you do not have a decline bench 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the decline bench, legs at the high end of the bench 
- lie back on the bench, extend your arms so the dumbbells are in line with your delts, palms facing in 
- squeeze your glutes, pull belly button to spine and brace
- press your back into the bench 

Execution: 
- bend your elbows, keep them close to your sides
- lower the dumbbells to a 90 degree bend in your arms or just below 
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep a steady pace 
- keep wrists straight, knuckles facing the ceiling

Decline Bench Neutral Grip Chest Press

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep 

*slide a plate or two under one end of a flat bench to create a slight decline if you do not have a decline bench 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- position yourself on the decline bench, legs at the high end of the bench 
- lie back on the bench and extend your arm holding the dumbbell over your chest, dumbbell in line with your delt- palm facing in 
- squeeze your glutes, pull belly button to spine, and brace
- press your back into the bench 

Execution: 
- pin a slight bend in your arm and lower the dumbbell out to your side
- lower until your arm is in line with your torso or slightly below, out to your side
- lift the dumbbell and fly the weight back up and over your chest
- contract your chest
- keep your chest facing the ceiling 
- keep your wrist straight

Decline Bench Single Arm Chest Fly

8/17 Quads, Chest

Ashlee

Jody

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$$ 🔥

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!

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

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

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

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 ❤️

8/17 Quads, Chest

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