Name: Playbook - Sam Sweeney - Chest and Triceps
Uploaded: 2023-11-07T22:33:42.191Z
Duration: 60 min
Description: Chest and Triceps

Shirin

Jennifer Glenn

Workout was great!  I would love a spot to input weights on each set.

Michael

Jessica

Malan wu

Michelle

Huge pump after that! My husband and I really enjoyed all aspects of it!!

Amanda Pankratz

Loved this chest tri day! So good 👏🏼👏🏼👏🏼

Abaigeal

Such a great workout, the last set was horribly hard haha

yangBAE

Back to the basics with a classic chest and triceps workout. Working on solid form and steady, complete reps during this training day.

This first superset is your compound movement (bench) paired with a filler (banded pull a parts. A filler is meant to enhance the quality of the main lift(s) without competing with them. Use the filler as needed.

Grab the band about shoulder width apart. Make sure there is appropriate tension but not so much that you struggling to pull the band apart. Holding the band straight out in line with your chest, keep your arms and wrists in line and straight as you pull the band a part, across your chest. The goal is to warm up and activate the upper back and scapula to get ready for bench.

Banded Pull A Parts

Use a 6-8 rep range. Modify by using dumbbells.

Bench Press

Superset 1

Using a decline bench, set up or have a partner help you set up in a chest Press position. If you don’t have a decline bench, slide a plate underneath one side of a flat bench to create a slight decline.

Decline Dumbbell Chest Press

Modify with bench dips or assisted dip. Use weight belt or dumbbell pinned between feet for difficulty.

Dips

Superset 2

Lying on a flat bench, Press your dumbbells together. As you lower to your chest, keep tension by continuing to press the dumbbells together throughout the entire movement.

Dumbbell Hex Press

Keeping core tight and glutes tucked to create a solid base, pin the elbows by your sides and extend rope down and away. Make sure to keep a tight grip on the rope, all the way through the pinkies.

Cable Rope Tricep Extensions

Superset 3

This is meant to be a controlled fluid movement. This means try to keep your tempo as steady as possible while staying in control of the weight. Starting with a Supinated grip at the top of the rep, slowly lower the weight and swing the pinkies out at the bottom of the rep.

Dumbbell Corkscrew Fly

This movement is meant to be fluid and controlled. The focus is on the lengthening of the triceps in the eccentric portion of the movement. On a flat bench, Start with a neutral grip, dumbbells in line with your shoulders. Slowly lower the dumbbells to your ears or slightly above, tuck the elbow down, and press the weight back up.

Rolling Skull Crushers

Superset 4

Chest and Triceps

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Back and Biceps

Matt

Brittany

Allie

Cayla

Delaney

Heather

Felt it in muscles I didn’t even know where there

Denise

Lindsay

Can we get a modification for bench dips in general? My shoulders are too unstable to do them and I’m not sure what would be a good alternative!

Katie

Kaitlyn

Courtney

I thought today was a rainy day wod@home,but m so damn lucky I got my wod ✅ @gym,n did pretty much every thing wit my chest n tri,pumped my heart 💜👊🏻👍🏼🙆🏻‍♀️#tgif

Great pump! Perfect if you only have access to dumbbells 😊

Lilly

What a great way to end the week!  💪🗡️🫀🤙🤯

Kody Young

Absolutely killer workout. My arms feel spent but massive. The pump was so good from this workout. Definitely a keeper!

Megan

Shoulders and Accessories

Such a goodie! My shoulders & triceps feel so strong 🤌🏼

Sydney

Full gym or home gym, it can be done!
Happy to have used the gym at the Omni Lakes Viking Hotel today 😊

Chest and Triceps

Community

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