Name: Playbook - Sam Sweeney - Chest and Core
Uploaded: 2024-03-04T17:09:25.265Z
Duration: 65 min
Description: Chest and Core

That was a really challenging workout! Didn't think it was going to be!

Ivana

Megan

New PR 145 for 3 reps 🙌🙌🙌 this app and your coaching really changed the way I lift.

Felisha

Definitely worked my muscles in a different way and I surprised myself with both my chest and core strength! I have been setting reps for the timed workouts this week, just because that works best for me 🙂

Kyliegh

Love the slow negatives and the pulses! Really got a cardio workout with this one. Thanks!

Michelle Yore

Very challenging trio for this weeks split. Every week I’m sore and that’s awesome! Not a boring day of training.👍

inchworms harder than I thought they’d be 🥵🥵🥵

Lexi Munoz

Alexandra Casi

Tamara

Kara Hutcheson

Michelle Correa

Alex

I hit a personal best on my bench press today! Totally pumped!! 💪🏻💪🏻💪🏻

Tracy

Arms are shaking can barely lift my water bottle 😅

Sammi

Firuza

Needed this core and chest workout today. Refocused my mind on hump day.

Marilyn

Amaya Dodier

Kate Wolf

I’ve been lifting for years and these workouts keep me on my toes!

Maria

The Iso hold abs today 😮‍💨🔥🔥

Megan Laudick

I love how different all the workouts are!

Colleen

Thank you for these upper body workouts. They have really kept my spirits up as I am recovering from an ACL reconstruction from a damaged knee.

Angela Pariseau

Joyce

F*ckkkkkk! I hated every minute of that 🤪

Sarah

Tammy

Only my second week doing the daily workouts and I’m loving them!

Mary

Sweeney Fitness App for the win!  I love every workout! I never used to sweat on upper body days and now always! ❤️ Every day is a new challenge and I am here for it!! Thank you Sam!!

I can’t say enough about this programming!! You can tell that so much thought goes into each exercise and the proof is in the progress!! I’ve not only surpassed my previous 1 RM in my lifts but I’m now doing them in sets of 5 and 3!!!

Cindy Smith

Best birthday workout! Now time for cake😍

Bailey

Happy Tuesday!

12/13 Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: Foam Roll, upper body warm up and activation routine A from app. 

1. Bench Press: 5S/3R (+2 warm up sets)

Triset: 
2. Dumbbell Chest Press: 4S/5R (5 second slow negative/eccentric)
3. Banded Push Up Pulses: 4S/30 Pulses
4. Standing Landmine Sven Press: 4S/1 minute 

Triset: 
5. Machine Chest Fly: 3S/5R (5 second slow negative/eccentric)
6. Plate Crunches: 3S/30 pulsing reps
7. Inchworm: 3S/1 minute

Core Compound Set: 
8. Knee ups: 3S/30 seconds
9. Knee up Iso hold: 3S/30 seconds

Warm Up Sets: 2S
Rep Count: 3R
Tempo: Power
Modification: Dumbbell Chest Press

- Set up on a flat bench 
- Set the bar at a reasonable height, so you are able to safely un-rack the barbell
- Retract and depress the 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.
- To do so, contract the lats (keep the scapula depressed), lift your chest towards the bar, squeeze the glutes, and position the toes in line with or slightly behind the knees. 
- The arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)
- Keep full body tension (break the bar) as you un-rack the barbell and position it above your chest in the starting position. 
- Lower the bar to tap mid/low chest
- Tuck your elbows as you lower, elbows should be below the shoulders at the bottom of the rep
- Drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- Elbows should stay in line with the wrists.

Bench Press

Rep Count: 5R
Tempo: 5 second slow negative/eccentric

- Sit on the edge of a flat bench and rest a dumbbell on each leg. 
- Keeping the dumbbells connected to the legs, rock yourself back until your back is flat on the bench and dumbbells are positioned over the chest. 
- Plant the feet firmly on the floor, toes in line with or slightly behind the knees. 
- Lock in the natural arch in your low back by contracting the glutes and lats simultaneously. 
- Use a 5 second negative/eccentric to lower the dumbbells. 
- As you lower the elbows should move below the shoulders (tuck the pinkies slightly).
- Once you have reached your full ROM (using a 5 second negative) drive your feet through the floor and press the dumbbells back up into the start position, dumbbells in line with the shoulders (do not clang dumbbells together at the top of each rep. Focus on a full contraction in your chest).

Dumbbell Flat Bench Chest Press

Rep Count: 30 pulses
Tempo: Pulsing
Modification: no band or on knees

- Loop each end of a large loop band around your hands and wrap it around your mid/high back. 
- Get down on the ground in a high plank/push up position
- Hands should be slightly wider than the shoulders. 
- Contract the glutes and quads to help you hold the brace and push your mid back through your scap, hold this position.
- Lower only 1/4 to 1/2 of the rep before pulsing up, complete 30 pulses
- As you lower slightly tuck the elbows the keep the tension in the chest. 
- Band should keep tension the entire time.

Banded Push Up Pulses

Time: 1 minute
Tempo: Steady
Modification: Incline bench dumbbell hex press

- Set up one barbell in a landmine machine attachment or shove one end of the barbell into a corner. 
- Lift one end of the barbell to your chest and grip it with both hands. 
- Stand at a slight angle to the landmine, chest forward. 
- Create a stiff torso (squeeze the glutes and quads/brace for a punch) to keep you from swinging to much throughout each rep. 
- Squeeze the barbell with both hands and contract the chest, hold that tension as you press the barbell up, following the angel of the barbell (should hit at your high chest)
- Contract the chest at the top of the rep. 
- Lower the barbell with control, tuck the elbows by your sides as you do. 
- Lower until the end of the barbell taps your high chest. 
- Continue for 1 minute straight keeping a steady pace.

Landmine Sven Press

Triset 1

Rep Count: 5R
Tempo: 5 second slow negative/eccentric
Modification: Dumbbell flat bench chest fly.

- Position yourself on the chest fly machine so the handles are slightly below the shoulders
- Grip the handles and push your entire back into the pad of the machine. 
- Plant feet firmly on the ground
- Keep a slight bend in the elbows as you fly the weight in, handles in line with the center of your chest at the top of each rep. 
- contract the chest
- Release the weight using a 5 second slow negative. 
- Release until you reach a full stretch across the chest (using your 5 second count).

Machine Chest Fly

Rep Count: 30 pulses
Tempo: Pulsing
Modification: Hold no weight.

- Position yourself in a supine position on the floor, bent at the knees and feet planted firmly on the ground. 
- Hold a plate above the chest. 
- Contract the core and hold the brace as you fill the space in your low back and press the plate straight up towards the ceiling. 
- Lower with control, keeping the arms extended straight and plate pinned in position above the chest.
- Complete 30 pulsing reps.

Plate Pulsing Crunches

Time: 1 minute
Tempo: Steady
Modification: Drop to knees for the push up, only walk the feet in as far as is reasonable for you and your mobility. 

- Start in a standing position
- Bend forward and place your hands flat on the floor (keep the legs as straight as possible. This will largely depend on your mobility. Bending the knees is ok.)
- Walk your hands out until they are under the shoulders and you are in a high plank/push up position. 
- Tuck the elbows as you lower your chest to the ground. 
- Press through the ground and back up into the high plank position. 
- Hold the brace in your core and tip toe/walk the feet in towards your hands, get the feet as close to your hands as possible. 
- Immediately move into the next rep by walking the hands back out. 
- Repeat with a steady pace for 1 minute.

Walking Inchworm

Triset 2

Time: 30 seconds
Tempo: steady
Modification: hanging knee ups or butt ups from floor. 

- Position yourself on the ab raise machine. 
- Press your forearms down into the pads and press your back flat against the back pads. 
- Hold the chest up by contracting the lats and pinning the scap down (depress the scap)
- Let the legs hand down, extended. 
- Brace the core (as if you are bracing for a punch)
- Bend the legs and raise the knees up into a 90 degree position. 
- Contract the core at the top of the rep. 
- Lower the legs back down with control until they are fully extended. 
- Repeat for 30 seconds.

Knee Ups (on forearms)

Time: 30 seconds
Tempo: Iso Hold
Modification: Hanging knee up hold or plank hold on forearms. 

- Position yourself on the ab raise machine. 
- Press your forearms down into the pads and press your back flat against the back pads. 
- Hold the chest up by contracting the lats and pinning the scap down (depress the scap)
- Let the legs hand down, extended. 
- Brace the core (as if you are bracing for a punch)
- Bend the legs and raise the knees up into a 90 degree position. 
- Contract the core at the top of the rep and hold this position for 30 seconds. 
- Fight to keep the knees from falling, try to keep the 90 degree angle.

Knee Up Iso Hold (on forearms)

Core Compound Set

Chest and Core

Ashlee

Jody

Lorena

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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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

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!!

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!

Katie

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!

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 ❤️

Chest and Core

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