Name: Playbook - Sam Sweeney - 9/16 Upper Body Hypertrophy [chest, back, shoulders]
Uploaded: 2024-03-04T17:09:26.559Z
Duration: 60 min
Description: 9/16 Upper Body Hypertrophy [chest, back, shoulders]

yangBAE

Shoulders feeling great after this one 💓

Megan

Whitney

Patricia

I'm am happy to be able to train after ACL surgery. Only doing upper body for now but these workouts are helping with my mental healthy and still feel strong 💪!! Thank you!!

Rosa

Chasity

Back after a pause due to COVID great workout

Stefanie

Ok…. I loved it.   But I am 56 yrs old and have some concerns about getting back into lifting weights.   I feel like I have lost every bit of strength I had.   I used to be able to do 100 push-ups up on my toes easily but found I had to drop to my knees to do these.  At my age will I be able to get anything back?

Debbie

Nyakeh

Sam never disappoints💪🏽👏🏾👏🏾!!

Kimmy

Krystal

This week has been amazing on my body. Lighters movements always feel great when it’s time to recover.

DeAnna

After babying my shoulder for the past 2 years I have been slowly introducing movements that used to aggravate it. My strength gains are insane. And the fact my shoulders feel phenomenal 🧠🤯🤯thank you thank you

Veronica

This deload week used to be my usual workout. 💪

Julie

NATASHA

Brandi

Audi

Enjoy this one!  Slow and steady.  Really working on form.
Didn’t really break a sweat but I sure felt every muscle I was working.  👊🏻

Almost did not make it out of bed this am! But I got myself dressed and made it happen great Friday Deload

Porchia

Kelly

My body is loving this deload week🥰🥰

Kirsten

Andrea

Michelle

Still a killer shoulder pump, even in deload week 💪🏻

Corrine

[optional deload week]

IMPORTANT: You have the option to use this week as your deload week if it is needed for your body.

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 

Happy Friday! 

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

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

Upper Body Hypertrophy [chest, back, shoulders]: 

1. Inverted Rows: 3S/6-8R 

2. Push Ups: 3S/8-10R 

3. Seated Overhead Press: 3S/10-12R 

Superset: 
4A. Neutral Grip Pulldown: 3S/10-12R 
4B. Neutral Grip High Incline Chest Press: 3S/10-12R 

Compound Set: 
5A. Seated Front Raise: 3S/10-12R 
5B. Chest Supported Lateral Raise: 3S/15R

9/16 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 
Modification: bend knees and plant feet on the ground 

Set Up: 
- position the barbell on a rack so you are able to grip the barbell with straight arms, from underneath the bar, with your back resting lightly on the ground. 
- slide yourself under the bar, chest facing the barbell
- rest a plate or weight on your hips [optional]
- grip the barbell with a supinated grip (slightly wider than shoulder width grip)
- extend your legs and raise your hips
- contract your glutes and keep your ribs tucked to pin your body in a straight line

Execution: 
- retract your scapula and pull your chest to the bar, do not let the hips drop as you do
- as you row, elbows should be tucked below the shoulders at the top of the rep and at a 45 degree angle to the torso. 
- contract the mid/high back at the top of each rep
- lower your body with control, holding the straight positioning in your body, until your back rests lightly on the ground. 
- on your final rep of each set use a 10 second slow eccentric to lower to the ground.

Inverted Rows

Rep Range: 8-10R 
Tempo: steady 
Modification: drop to your knees or elevate your hands on a bench 

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.]

Push Ups

Rep Range: 10-12R 
Tempo: steady 

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell with each hand and position them on your knees. 
- lift each leg and to assist you as you press the dumbbells up  into the overhead position 
- keep your scapula depressed use your lats to help stabilize and support the shoulders

Execution: 
- bend your elbows and tuck your pinkies in as you lower the dumbbells 
- lower to ~90 degree bend in the elbows (or just below)
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- keep dumbbells in line with the shoulders at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Overhead Press

Rep Range: 10-12R 
Tempo: steady 
Modification: neutral grip pull ups [weighted/assisted], banded pull downs

Set Up: 
- sit on the double cable pulldown machine 
- drive your knees into the pads, press the balls of your feet through the ground
- grip the single arm attachments with a neutral grip 
- keep a neutral spine and lean your torso back just slightly
- drive your ribs down and brace to hold this position

Execution: 
- retract and depress your scapula as you drive your elbows straight down towards the ground and pull the cable  down
- when your elbows are in line with your torso, or slightly in front, contract your lats
- release the cable with control until your arms are fully extended again
- make sure to reset your scapula between reps if needed 
- keep wrists straight as you pull

Neutral Grip Lat Pulldown

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- set a bench to a ~75 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench and press your back into the bench 
- lift your dumbbells and extend your arms over your chest
- drive your ribs down and brace 

Execution: 
- keep a neutral grip on the dumbbells and bend your elbows so they travel at a 45 degree angle from your torso 
- lower the dumbbells until your arms are bent at 90 degrees or just below
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest
- keep dumbbells in line with your shoulders at the top of the rep

Neutral Grip High Incline Chest Press

Superset

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- position an incline bench at ~75 degree incline 
- grip a dumbbell in each hand 
- straddle the bench with your legs and press your chest and hips against the back of the bench 
- allow your arms to hang down, directly in line with your shoulders 
- keep a pronated grip on the dumbbells 

Execution: 
- raise the dumbbells as you extend your arms forward until they are in line with your front delts 
- contract your front delts 
- lower the dumbbells with control until they are under your shoulders again

Chest Supported Front Raise

Rep Range: 15R
Tempo: steady 

Set Up: 
- position an incline bench at ~75 degree incline 
- grip a dumbbell in each hand 
- straddle the bench with your legs and press your chest and hips against the back of the bench 
- allow your arms to hang down, directly in line with your shoulders 
- keep a neutral grip on the dumbbells 

Execution: 
- raise the dumbbells as you extend your arms out to your sides until they are in line with your shoulders
- contract your lateral delts 
- lower your arms with control until your dumbbells are under your shoulders again

Chest Supported Lateral Raise

Compound Set

9/16 Upper Body Hypertrophy [chest, back, shoulders]

Katherine Maestas

Tonya

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Becky

4/22 Glutes and Hamstrings

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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 🫡

4/19 Shoulders, Biceps, Triceps

Holy hell that was a burn. Loved it! 🔥

Rhonda

Lamia

Katie

4/18 Quads and Glutes

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

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

Christina

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

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!

Kody Young

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

Delilah

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 ❤️

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 ❤️

9/16 Upper Body Hypertrophy [chest, back, shoulders]

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