Name: Playbook - Sam Sweeney - 9/5 Upper Body Strength [chest, back, shoulders]
Uploaded: 2024-03-04T17:09:26.244Z
Duration: 70 min
Description: 9/5 Upper Body Strength [chest, back, shoulders]

Kody Young

Leigh

liberatin Thursday👊🏻👍🏼💯✌🏻🫰

yangBAE

Jane

Those cable Ts were harder than they looked!! Also always love that pump from close grip pulldowns 💪

Megan

I woke up not feeling 100% and thought it wouldn't be a good session but your workout always prove me wrong 🔥 hit a PR of 125lbs bench press for 5x2 😭 wow Sam thanks so much!!!

T raises were brutal!! Love a good shoulder burner 💪🏻

Kaylin

Caleb

PRed on bench and dead today! But holy shit, I can no longer feel my shoulders !!

Katie

Way to start off week 8!!  Intense workout today 🔥

Stephanie

Awesome last upper body strength day. Loved it.

What a great way to start the last week of the challenge!

Kathryn Whitten

Very tough yet rewarding! 💪🏻🔥❤️❤️❤️

Donalee

Montana

I FINALLY hit a plate today on bench after a full year of chasing it :,,,) it was also my first “good” feeling day back in the gym in over a month - GREAT to be back 💛

Teagan

Shoulders boulders! Ouch! Loved every minute of today!

Jessica

Hit 205 on deadlifts 🥹 I remember when that was my 1 rep max now it’s my reps for sets

Mia Arrowsmith

Kate

Jacquelyn Reiser

Omg the floor overhead press and T raise combo was 🔥🔥🔥

Gina

Annie

Jemme

Last week, let’s get it!! A day behind but I’ll make up for it!

Kaitlin

Loved that one it was hard but felt good!

Katie Dean

This program you guys have built is the best!!! I love everything about it. I’m the strongest I’ve ever been. I look forward to working out every day! 🔥🔥🔥

Marissa

Tara

Morgan Chapleski

Cori

Holy shoulders! 😳 And a bench PR! 🥳

Kristen Griffiths

Didn’t get to do the full workout but was still fun!

Emiliano

Great workout. That shoulder set at the end had my shoulders on 🔥

Dedra

Danna

Maryse Lalumiere

Great way to start the last week of the challenge!!! 💪🏼🙌🏻

Kelsey

Karen

Audry

What a great finale! Those 50 pre-exhausts tho 👀 is this foreshadowing 🤪🔥

Veronica

Kimmy

Killer workout. What a way to enter into the last week.

Tianna

Wow over the course of these past 8 weeks my upper body has gotten stronger and NOTHING feels better than that 😎 I’ve loved every bit of these workouts!

Grace Poirier

Ashley Laas

Lacey

Channing

gloria

Audi

This workout make me start my week with energy!!

Kenia

Michelle

This workout seemed to take forever but it was a good one! New PR on bench. Got 140 for 3 and 145 for 2! 👊🏻

[Challenge Week 8/Day 1]

Happy Monday! 

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 [bench and deadlifts] and AMRAP movement [dumbbell push press] ! 

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

Upper Body Strength [chest, back, shoulders]: 

1. Barbell Bench Press: 5S/2-3R [+1-2 warm up sets] 

2. Conventional Deadlift: 5S/3-5R 

3. Barbell Incline Bench Press: 4S/12R, 10R, 8R, 6R 

4. Close Grip Pulldown: 4S/12R, 10R, 8R, 6R 

5. Banded Behind the Head Press: 50R [broken up however needed]

Compound Set: 
6A. Barbell Z Press: 4S/6-8R 
6B. Single Arm Dumbbell T Raise: 4S/8-10R each side 

1 Minute AMRAP: Dumbbell Push Press [as many reps as you can within one minute]

9/5 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 2-3R
Tempo: Power
Modification: dumbbell flat bench chest press

*check back to your numbers from week 7 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: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*

Execution: 
- keep full body tension (break the bar) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps.

Barbell Bench Press

Warm Up Sets: 1-2S
Rep Range: 3-5R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*check back to your numbers from week 7 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: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Conventional Deadlift

Rep Count: 12R, 10R, 8R, 6R
Tempo: steady
Modification: incline bench dumbbell 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 [shoulder width or just 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]

Incline Bench Press

Rep Range: 12R, 10R, 8R, 6R
Tempo: steady 
Modification: banded pulldown, or neutral grip pull ups [assisted/banded]

Set Up: 
- attach the close grip attachment to the lat pulldown machine 
- sit on the seat so your glutes are at the edge of the bench
- adjust the knee pads so you are able to press your knees up into the pads by lifting your heels and driving your toes into the ground [flex your calves]
- grip the handle with each hand, neutral grip 
- lean your torso back just slightly [~45-60 degrees]
- drive your ribs down and keep a neutral spine

Execution: 
- depress your scapula and drive your elbow straight down towards the ground
- keep your elbows pinned in by your sides as you pull the bar towards your high chest
- contract your lats 
- release the bar with control until your arms are fully extended again 
- keep your torso from swaying throughout each rep 
- keep your wrists straight
- reset scapula between each rep

Close Grip Pulldown

Rep Count: 50R total 
*broken up however needed until you reach 50 reps
Tempo: steady 
Modification: light dumbbell overhead pulses 

Set Up: 
- -  loop a light large loop band around a rack or cable rig. 
- face the band and grip the band with a pronated grip, slightly wider than shoulder width grip. 
- step back 2-3 steps and sit on the ground- bend your knees and plant your feet on the ground [or choose to stand] 
- extend your arms overhead 
- drive your ribs down and brace 
- the band should be tight enough to feel tension but not so tight you cannot hold it over head

Execution: 
- pin your scap down and bend your elbows as you pull the band behind your head 
- lower the band behind your head until your arms are 90 degrees. 
- press up quickly until the arms are extended, keep area in line with shoulders [tensions on the band] 
- hold the tension in the band and continue reps.

Banded Behind the Head Press

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell Z press

Set Up: 
- get down onto the ground in a seated position [legs straight forward, spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- grip the barbell with a pronated grip, shoulder width apart
- rotate the bar so your palms are facing up and position the barbell just above your collarbone
- keep your elbows are forward, in front of your torso
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep 
- bend your elbows, keeping them in front of your torso, and lower the barbell back to collarbone/chin level
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.
- keep wrists straight and knuckles facing the ceiling

Barbell Z Press

Rep Range: 8-10R each side 
Tempo: steady 

Set Up: 
- attach the single arm attachment to the cable and position it low 
- stand facing 90 degrees from the cable
- grip the handle with the hand furthest from the cable, pronated grip 
- pin a slight bend in the arm holding the cable
- grip the cable with the free hand to hold yourself in position 
- squeeze your glutes and brace to keep in this position 

Execution: 
- pull the cable across your body and extend your arm out to your side
- raise the cable until it is in line with your shoulder, palm down 
- rotate your arm forward until your hand is in line with your front delt 
- rotate your arm back out to the side and finally lower the cable back down by your side 
- keep your chest facing 90 degrees from the cable 
- keep your traps down and chest up 
- complete reps on both sides

Single Arm Cable T Raise

Compound Set

Time: 1 minute 
Tempo: steady 

*track the number of reps you complete within the 1 minute time cap. Record this number so you are able to refer back to it as we move through each week. 

*choose a weight you know you will be able to lift for 15 reps. 

Set Up: 
- set your timer for 1 minute
- choose an appropriate weight and grip a dumbbell in each hand
- stand with your feet hip width apart
- lift the dumbbells and position them at your shoulders, palms facing forward [pinkies tucked slightly]
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your knees slightly and press explosively up onto the balls of your feet as you press the dumbbells up and overhead
- as you extend your arms overhead, rotate the dumbbells to a neutral position at the top of the rep [palms facing in] 
- lower the dumbbells with control, rotate the dumbbells back to a pronated grip at the bottom of the rep 
- explosive reps, keep a rhythm
- take small pauses as needed, try to get through the entire minute

1 Minute AMRAP: Dumbbell Push Press

9/5 Upper Body Strength [chest, back, shoulders]

Jody

Lorena

Molly DiSabato

4/26 Shoulders, Biceps, Triceps

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

Took it easy today DB only and cut sets back has been bothering me great to get the movement in though 💜💜

Joanne

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Becky

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

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

Holy hell that was a burn. Loved it! 🔥

Rhonda

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

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

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 🧡

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

9/5 Upper Body Strength [chest, back, shoulders]

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