Name: Playbook - Sam Sweeney - 8/24 Quads, Chest
Uploaded: 2024-03-04T17:09:28.221Z
Duration: 75 min
Description: 8/24 Quads, Chest

Brittany

Quads and chest combo is always deadly ☠️

Katie

Madi

Loveeeddd it!..those heels elevated front squats 👀

Kashay Sullivan

Those pistol squats 🥵🔥. Another amazing workout!

Jordan

Marla

Morgan

That’s was absolutely amazing! Loved every minute of this workout!

Kayla

Kimmy

Didn’t feel like lifting today but I got it done.

Audry

Jennifer

Ashley

Stephanie

Deja

Def lacked energy with this one but we got it down! Channeled my inner Spider-Man with the supinated cable chest press haha! Left the gym drenched in sweat! The workout did its job!

DeAnna

Rachel

Mia Arrowsmith

Whoa loved the challenges today. Decided to improve the skill of the movements that pose a challenge for me and had great success.

Amie

Olivia

Sean

Joanne

tara

My legs are dead. Those pistol squats did me in

Lorena

Stormy

Head was not in this workout today but I did not sell myself short and still gave it my all

Porchia

Great to have back to back after couple of weeks

Lakshmi Neelesh Nimmagadda

Zombie squats had me like 😫😫😫 …. I’ll do that one again though!!

Alli

Thursdays are becoming my favorite lift 💪🏻

Kristie

Tasha

Mike

Rachael Milbrook

Megan Laudick

Paula

Steven

I was short on time so I cut everything to 3 sets. Still a great workout!

Michelle

Happy Thursday!

Week 6 of 12 week split
*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. Heels Elevated Zombie Squat: 4S/6-8R [w/ 4 second eccentric]
*90 second rest*

3a. Cannonball Leg Press: 3S/12R, 10R, 8R 
3b. Assisted Pistol Squat [with knee drive]: 3S/8-10R each side [w/ 2 second pause at the bottom and top of each rep] 
*60 seconds rest*

3. Double Cable Supinated Grip Chest Press: 4S/6-8R [w/ 4 second eccentric]  
*90 seconds rest*

4a. Machine Chest Fly: 3S/12R, 10R, 8R 
4b. Single Arm Standing Incline Chest Press: 3S/8-10R each side [w/ 2 second pause at the bottom and top of each rep]  
*60 seconds rest*

8/24 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: 6-8R 
Tempo: 4 second eccentric
Modification: front squat or dumbbell cyclist squat

*use small plates in place of a wedge if needed

Set Up: 
- place a wedge in the center of the rack 
- rack the bar just below shoulder height 
- step behind the bar so your feet are directly below the bar, feet together to begin
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms straight forward under the barbell, thumbs up
- bend your knees slightly and position the bar across your front delts, high chest just below your collarbone
- hold a tight brace, keep your chest upright, and arms pointing forward in line with your front delts 
- lift the bar from the rack and step back to elevate your heels on the wedge behind you
- take a hip width stance, toes forward or slightly out 
- keep a neutral head, neck, spine 

Execution: 
- with arms pointing straight forward, push your hips back and bend your knees
- lower your hips into a full squat position, hip crease below your knees
- drive your feet through the ground, extend your hips, and extend your hips again as you return to the standing position 
- contract your quads
- support the weight of the bar on your chest with your lats and core
- keep a stiff trunk 
- keep arms high and in line with your front delts to keep the bar from rolling forward

Heels Elevated Zombie Squat

Rep Count: 12R, 10R, 8R
Tempo: steady
Modification: close stance dumbbell, hack, or landmine hack squat

Set Up: 
- position yourself in the leg press machine 
- drive your back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- lift your legs and plant your feet close and low on the platform 
- grip the handle on each side
- pull yourself into the seat of the machine, contract your lats and hold tension 
- un rack the machine, do not lock out or hyperextend your legs

Execution: 
- bend your knees and drive them outwards
- lower the platform of the machine towards your chest
- keep your feet glued to the platform and lower until your legs are bent at least 90 degrees [get quads as close to your chest as possible]
- extend your legs and press the platform away from your chest 
- do not lock out or hyperextend at the top of the rep 
- contract your quads

Cannonball Leg Press

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom and top of each rep
Modification: single leg lateral step down [assisted or unassisted], or single leg box squat

Set Up: 
- loop a band or trx high on a cable or rack 
- stand in front of the band, facing the band
- stand with feet together to begin, toes forward
- grip the band with one hand, contract your lat and keep a tight grip on the band 
- squeeze your glutes, pull belly button to spine, and brace
- focus your gaze on one spot on the ground out in front of you
- lift one foot off of the ground, the foot opposite from your hand holding the band
- bend your leg and drive your knee high in line with your hip on one side
- keep your other foot glued to the ground 

Execution: 
- hinge slightly at your hips, and bend your knee on your working side
- allow your knee to move towards your toes on one side, keep your heel glued to the ground 
- as you lower into a pistol squat, extend your other leg out so it hovers off of the ground, straight, at the bottom of the rep 
- reach your arm holding the band towards the rack at the bottom of the rep, use it as assistance to guide your movement
- drive your planted foot through the ground, extend your leg, and drive your hips in as you press up into the standing position 
- as you stand, bend your other leg and drive your knee high, in line with your hips again 
- use your arm holding the band to help guide you back up into the standing position 
- stabilize at the top of the rep, plant your foot on the ground between reps if needed

Assisted Single Leg Pistol Squat [w/ knee drive]

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric
Modification: flat bench supinated grip chest press

Set Up: 
- attach a single arm handle to each side of the double cable 
- position each side of the cable at hip height
- face away from the cable and grip each handle, supinated grip 
- step to the center of the cable rig 
- pull the cables and extend your arms forward in line with your chest, palms up
- take 1-2 steps forward away from the cable
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- bend your arms, elbows shoulder travel below your shoulders and ~45 degrees from your torso 
- release the cables to either side of your chest, at least a 90 degree bend in your arms
- extend your arms again and press the cables straight forward, in line with your chest again 
- contract your chest
- keep your wrists straight 
- keep control of the cable on each side 
- keep your torso upright and tall

Double Cable Standing Supinated Grip Chest Press

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: incline bench or cable chest fly 

Set Up: 
- position yourself on the chest fly machine so the handles are in line with the center of your chest 
- press your mid back into the back pad, plant your feet on the ground 
- extend your arms out to your sides and grip the handles on each side with a neutral grip 
- pin a slight bend in each arm 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- pull the handles forward until they are in line with the center of your chest
- contract your chest
- release the handles out to your sides again with control until the handles are in line with your chest again 
- keep your wrist pinned straight 
- keep the slight bend in your arm, like you are giving a hug

Machine Chest Fly

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom and top of each rep 
Modification: seated incline chest press

Set Up: 
- set your incline bench to ~70 degrees
- grip a dumbbell in one hand
- stand in front of the bench, straddle the seat with your legs, chest facing away from the bench 
- squeeze your glutes, pull belly button to spine, and brace
- stay standing and shift your feet back as you lean your torso back to the bench
- press your mid back and glutes into the bench
- drive your feet into the ground and tuck your ribs
- keep a neutral head, neck, and spine 
- use your free hand to assist you in lifting the dumbbell up and over your chest, pronated grip on the dumbbell 

Execution: 
- tuck your pinky forward and bend you elbow
- lower the dumbbell to at least a 90 degree bend in your arm, elbow ~45 degrees from your torso
- extend your arm and press the dumbbell back up and over your chest again 
- contract your chest
- keep wrist straight, knuckles facing the ceiling

Single Arm Standing Incline Chest Press

8/24 Quads, Chest

4/27 Full Body or Optional Rest Day

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

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

Omayma

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!!

Megan

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

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! ❤️🔥

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!

Serena

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 ❤️

8/24 Quads, Chest

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