Name: Playbook - Sam Sweeney - 8/5 Upper Body Hypertrophy [chest, back, shoulders]
Uploaded: 2024-03-04T17:09:26.102Z
Duration: 65 min
Description: 8/5 Upper Body Hypertrophy [chest, back, shoulders]

Thank goodness only 2 sets of the last combo…

Carmen

Melanie

Loved this! So many new things for me!💪🏻💪🏻💪🏻💪🏻❤️❤️❤️❤️❤️

Donalee

What was that compound set?!?  That had me shaking even with light weight! 🥵🥵💪🏻💪🏻

Stephanie

Betty

Loved those side to side wide Lat pulls ! Badass!!

Karyne

The shoulder set was straight up 🔥. Burns so good

Katie

Becky

Michelle Zabin

Kaylin

Kanchan

Definitely won’t be able to lift my arms later 😳

Jennifer

Roxy

Mia Arrowsmith

Renee

I struggled with my pull ups this time 😒

Louise

Kody Young

Andryana

Holy shoulder pump! That was a badass workout!

DeAnna

I love how I can feel myself getting stronger and stronger!

Audrey

Kathryn Whitten

Had to skip the last set bc my shoulder started acting up but that’s okay. My shoulders are burningg

Megan

Yoooo. That shoulder superset was ROUGH! 😲🔥 upper body pump is insane!!

Kimberly

Rosa

Lindsey

Teresa

Dedra

Emiliano

Rebecca

First workout with the new program and my muscles are buzzing!! Awesome

Mike

Kristen Griffiths

Michelle

Those half Arnolds! My shoulders are toast!

Akarsha

Morgan

In my top 5 favorite workouts! Feeling the burn

Kaycee Pirkle

I’ve got to get used to those seals! Great workout!

Jessica

Julieann Cunningham

I just loved today!! We'll see how i feel about tomorrow...lol 😉🙂💪🔥

Celebrating the fact that I was able to do one set of all six pull-ups!!

Sarah Arnett

Perfect Friday night workout! The iso holds on the last rep of the lat raises were the hardest movement I’ve ever done 🥵 feeling great that I made it through 🎉

Kayleigh B

Brittany

Nicole

Sara

That was everything. Love alternating with hypertrophy! Keeps things interesting 🔥💪

Sidney

Definitely needed this workout! My arms feel like jello and strong 🤣🙌🏻💪🏼

Kelsey

One of my favorites. Those iso holds 😭😳🙃

Veronica

[Challenge Week 3/Day 5] 

Happy Friday! 

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 [pull ups and push ups] and iso hold movement [overhead press] starting today! 

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

Upper Body Hypertrophy [chest, back, shoulders]: 

1. Pull Ups: 3S/4-6R

2. Push Ups [weighted]: 3S/6-8R

3. Standing Dumbbell Iso Hold: 3S/30 seconds 

Superset: 
4A. Wide Grip Barbell Incline Bench Press: 4S/12-15R
4B. Dumbbell Seal Row: 4S/15-20R 

Compound Set: 
5A. Double Cable Lateral Raise: 3S/8-10R [+10 second iso hold at the top of the last rep of each set] 
5B. Seated Half Arnolds to Press: 3S/16-20R total [8-10R half Arnolds + 8-10R overhead press]

Superset: 
6A. Wide, Side to Side Straight Arm Pulldowns: 2S/20R total [10R each side]
6B. Seated Dumbbell Alternating Low Chest Fly: 2S/30R total [15R each side]

8/5 Training Day Overview

Rep Range: 4-6R
Tempo: steady 
Modification: assisted or banded pull ups or inverted rows

*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: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or under the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- contract your back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups

Rep Range: 6-8R 
Tempo: steady 
Modification: incline push ups or drop to your knees.

*weighted for difficulty 

*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:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- 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. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Push Ups [weighted]

Time: 30 seconds 
Tempo: iso hold

*look back at your numbers from week 1 to know your starting weight

*track the weight you use for your iso hold. 

Set Up: 
- grip a dumbbell in each hand with a neutral grip 
- stand with your feet together
- curl and press or clean and press the dumbbells to your shoulders and then up into the overhead position 
- palms should face in at the top, dumbbells should stay pinned in line with your shoulders. 
- drive your ribs down and brace your core
- squeeze your glutes and create a stable trunk. 

Execution: 
- hold this position as steady as you are able to for the entire 30 seconds
- the goal is to allow your core to keep you in position and use your lats to support your shoulders and arms as they hold the dumbbells in the overhead position. 
- this is a bracing movement, meant to highlight both shoulder stability and core bracing and control.

Standing Dumbbell Overhead Press Iso Hold

Rep Range: 12-15R 
Tempo: steady
Modification: dumbbell incline bench chest press

Set Up:
- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell above the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend your arms up and reach your hands back to grip the barbell with a pronated [ideally wide and outside shoulder width, or a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 

Execution:
- tuck your elbows at ~45 degrees as you bend your arms and lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up and over your chest to the start position. 
- elbows should stay in line with your wrists throughout the entire rep
- wrists should stay straight [knuckles facing the ceiling]

Wide Grip Barbell Incline Bench Press

Rep Range: 15-20R
Tempo: steady 
Modification: dumbbell neutral grip bent over row

Set Up: 
- position a dumbbell on either side of the flat bench
- lie on the flat bench in the prone position, allow your legs to extend straight back or bend at the knees and criss cross your feet [chest/torso down on the bench]
- grip the dumbbells on either side of the bench with a neutral grip 
- make sure to keep your torso glued to the bench- hips must stay on the bench

Execution: 
- retract your scapula and bend your arms as you drive your elbows towards your hips
- when your elbows are in line with your hips, contract your high/mid back and lats
- extend your arms back towards the ground with control
- tap the dumbbells on the ground or make sure your arms are fully extended before beginning the next rep
- chest may lift a bit off the bench as you row but hips must stay glued to the bench
- keep head, neck, spine neutral throughout

Dumbbell Seal Row

Superset

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: standing dumbbell or banded lateral raises [pinkies lead] 

Set Up: 
- position each side of the double cable rig low, no attachments
- grip each side of the cable, on the knob, with the opposite hand so the cables criss cross at the center - in front of you
- use a pronated grip on the knob of the cables, but lead with your pinkies up
- stand in the center of the cable, feet hip width apart
- start with the cables criss crossed in front of your torso, directly in the center
- keep your arms mostly straight
- brace your trunk and create a solid base

Execution: 
- lead with your pinkies as you extend your arms out to your sides
- keep the cables slightly in front of your toros as you raise each side
- when your pinkies are in line with your shoulders at the top of the rep, contract your [medial/lateral] delts
- release the cable with control until your hands are positioned down in front of your torso again 
- on the final rep hold the tension at the top for 10 full seconds

Double Cable Lateral Raises

Rep Range: 20R total [8-10R half Arnolds + 8-10R overhead presses]
Tempo: steady 


Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise your arms and position them at a 90 degree bend, palms facing forward- dumbbells in line with your elbows
- keep this bend in your arms for the first 8-10R

Execution:
- rotate the dumbbells towards the center in front of you until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells back out until the palms face forward, pinkies out. [keep this one fluid motion]
- once you complete 8-10R of the half Arnolds move straight into 8-10R of overhead presses
- start with dumbbells at 90 degrees and extend your arms as you press the dumbbells up and overhead
- dumbbells should be in line with your shoulders at the top of the rep 
- bend your arms so your elbows are slightly in front of you body and lower the dumbbells back to ~90 degrees

Seated Half Arnold to Overhead Press

Compound Set

Rep Count: 20R total [10R each side]
Tempo: steady 
Modification: dumbbell pullover or banded straight arm pulldown

Set Up: 
- attach the wide straight bar to one side of the cable and position it high
- face the cable and grip the straight bar with a wider than shoulder width, pronated grip
- take 2-4 steps back
- keep a neutral spine and bend your chest forward just slightly, eyes should be looking down at the floor. [head, neck, spine neutral]
- extend your arms out straight towards the cable. 
- tuck your ribs down, brace your core, and plant your feet firmly on the floor to create a strong base. 

Execution: 
- depress your scapula and shift the bar to one side 
- keep your arms straight and drive your pinky towards your hip on one side
- contract your lat
- release the weight with control to a fully extended position before moving to the other side. 
- arms should stay straight throughout the entire set
- keep chest facing down

Wide Cable Side to Side Straight Arm Pulldowns

Rep Count: 30R total [15R each side] 
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- grip a dumbbell in each hand, supinated grip 
- plant your feet on the ground and push your back into the bench
- allow your dumbbells to hang down by your sides, in line with your shoulders
- lock in only a slight bend in your arms 

Execution: 
- keep one arm down by your side as you raise the other arm up and in towards the center [in line with your chest] 
- when your dumbbell is in line with the center of your chest, contract your pec at the top of the rep [palm up] 
- release the dumbbell back down by your side with control and alternate to the other arm
- keep the torso from swaying or swinging as you move through each set

Seated Dumbbell Alternating Low Chest Fly

8/5 Upper Body Hypertrophy [chest, back, shoulders]

Regina

Been feeling run down this week and could not be more grateful for this deload! The perfect amount of movement without stressing my body too much ❤️

Zackbot

5/8 Chest and Tricep [DELOAD WEEK]

Kimmy

April

5/7 Back and Biceps [DELOAD WEEK]

Linda

Finally DELOAD WEEK😭😭😭😭😭😭😭🍑🍑🍑🍑🍑🗡️🗡️🗡️🗡️🗡️

5/6 Glutes and Hamstrings [DELOAD WEEK]

Vonny

That was all the feels to close out the week! 💥 ❤️‍🔥 🔥

Alli

Holy moly that was deadly to the shoulders and grip!! Pretty sure I can't raise my arms the rest of the day 😅

Kristin Ritter

5/4 Full Body or Optional Rest Day

Wow! 🔥 intense & loved it. Thank you so much 🧡

Erisa

5/3 Shoulders, Biceps, Triceps

Lamia

Oh my quad..! That hack sissy!!!!! Thank you—🙏

5/2 Quads and Glutes

Powerful last push day before deload week 🔥🔥🔥 going to miss this split but looking forward to the next one!

5/1 Chest and Triceps

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

Loved it. Took me forever to finish it but I didn't quit so that's a win.

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

Simply the perfect amount of everything. Hammies feeling superb 🥰

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

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

Serena

Katie Rowse

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!

Joanne

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

8/5 Upper Body Hypertrophy [chest, back, shoulders]

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