Name: Playbook - Sam Sweeney - 8/31 Quads, Chest
Uploaded: 2024-03-04T17:09:28.243Z
Duration: 75 min
Description: 8/31 Quads, Chest

Diana

I’ll be glad to done with quads and chest on the same day. Too choppy.

Lisa

Audry

Def kicked my butt with this one! This cyclist squats were one for the books!

DeAnna

Brandi

Nothing feels better than finishing a workout when you really, really didn’t want to work out 💪

Tiffany

Feeling so much improvement with chest strength 💪🏼

Amie

Massiel

Corrine

Kimmy

So good! I was surprised by how much weight I could handle on the weighted push-ups.

Safia

Deja

Secretly ❤️‍🔥 the pushups sequence 🤦🏼‍♀️

Alli

Those 1.5s are 🔥🔥🔥. Thank you 🙏🏼

Lorena

Katie

Regina

Porchia

Becky

Rachel Seward

Kamry

Mia Arrowsmith

Loving these workouts - they are kicking my butt in a good way!

Paula

Been loving these days the most recently 🤩

Rachael Milbrook

The chest exercises make leg day so much more bearable 😂

Kristie

I'm sorry for thinking it's been awhile since Bulgarian split squats 😬

Tasha

Stephanie

Steven

Happy Thursday!

Week 7 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. Paused Barbell Cyclist Squat: 4S/8R [3 second pause at the bottom of each rep]
*90 second rest*

3a. 1.5R Machine Leg Extensions: 3S/6-8R
3b. Goblet Hold Bulgarian Split Squat: 3S/8-10R each side [3 second eccentric]
*60 seconds rest*

3. Paused [Weighted] Push Up: 4S/6-8R [3 second pause at the bottom of each rep]
*90 seconds rest*

4a. 1.5R Double Cable Floor Chest Fly: 3S/6-8R 
4b. Incline Bench Sven Press: 3S/8-10R [3 second eccentric]
*60 seconds rest*

8/31 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 Count: 8R
Tempo: 3 second pause at the bottom of each rep 
Modification: dumbbell cyclist squat

Set Up: 
- position a wedge or small plates in the center of your barbell rack, behind the bar
- load the bar with appropriate weight
- step your feet under the bar, grip the bar with a pronated grip, shoulder width apart or just outside
- squeeze your glutes, pull your belly button to spine, and brace
- drive your elbows down, contract your lats, and glue the bar to your back 
- lift the barbell from the rack and step back to elevate your heels on the wedge, hip width stance or just inside
- keep a neutral head, neck, spine

Execution: 
- hinge at your hips, bend your knees and drive them in the direction of your toes
- lower into a full rom squat- hip crease below your knees
- keep your torso upright at the bottom of the rep
- drive your feet through the ground, drive your hips into full extension, and press up into the standing position 
- contract your quads at the top of the rep 
- keep a tall torso 
- keep the bar glued to your back 
-

Paused Barbell Cyclist Squat

Rep Range; 6-8R
*1R + .5R= 1 full rep 
Tempo: steady 
Modification: dumbbell or cable 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, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- flex your ankles and extend your legs straight forward
- lift the pad away from the ground
- when you reach full extension contract your quads
- lower your leg with control only to .5R
- extend your legs again and contract your quads at the top
- bend your legs and lower the pad back to the start position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

1.5R Machine Leg Extensions

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep 
Modification: no weight 

*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 both hands and hold it in a goblet position at your chest
- tuck your elbows to your sides, contract your lats to support the weight of the dumbbell 
- stand in front of the bench or stand, facing away 
- take 1 step forward away from the bench
- squeeze your glutes, pull belly button to spine, and brace
- grip the ground with your front foot
- bend your other leg 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 front 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 front foot through the ground, extend your leg, and drive your hips in
- press yourself back up into the start position 
- contract your quad [glutes and hamstrings will hold tension as well] 
- keep your torso upright, chest facing forward

Goblet Hold Bulgarian Split Squat

Compound Set

Rep Count: 8R 
Tempo: 3 second pause at the bottom of each rep
Modification: paused incline push ups

Set Up: 
- get down on the ground in a push up position 
- plant your hands on the ground under your front delts, just outside of your chest
- step your feet back into a hip width stance, drive the balls of your feet into the ground
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- think about externally rotating your hands, bend your elbows, keep them tucked ~45 degrees from your torso 
- lower your chest towards the ground 
*tap the ground with your chest or get as close as you are able if possible 
- drive your hands into the ground and extend your arms 
- press your chest away from the ground and into the high push up position 
- contract your chest
- be sure your body travels in a straight line as you lower and press- do not let your hips sink or raise
- keep your shoulders back, and a neutral head, neck, and spine

Paused [weighted] Push Ups

Rep Range: 6-8R total 
*1R + .5R= 1 full rep 
Tempo: steady 
Modification: dumbbell floor chest fly 

Set Up: 
- attach single arm handles to each side of the cable rig, position each side low
- grip each handle with each hand, neutral grip
- step to the center of the cable 
- lie on the ground in a supine position, chest in line with the handles of the cables on each side
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- drive your mid back and hips into the ground 
- keep a neutral head, neck, spine
- extend your arms out towards the cables on each side, pin a slight bend in each arm

Execution: 
- lift your arms away from the ground and towards the center
- bring your hands together at the top of the rep, handles directly in line with the center of your chest
- contract your pecs
- release the cables .5R 
- pull the cables to meet in the center again, contract your pecs
- release the cables and lower your arms out to your sides and to the ground again 
- keep your wrists straight, a tight grip on the handles

1.5R Double Cable Floor Chest Fly

Rep Range: 8-10R
Tempo: 3 second eccentric 

Set Up: 
- set your bench to 60-70 degrees
- grip a plate in each hand
- sit on the bench, press your back into the pad, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and brace
- press your plates together in between your palms
- hold tension in your chest and extend your arms over your chest
- keep the plates pressed together tight

Execution: 
- bend your elbows, keep them tucked to your sides
- lower the plates to the center of your chest 
- extend your arms and press the plates up and over your chest
- contract your pecs
- hold tension in your chest throughout the entire rep

Incline Bench Sven Press

8/31 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

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!

Erisa

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!!

Megan

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!

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 😉)

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

8/31 Quads, Chest

Community

More workouts from Sam Sweeney