Name: Playbook - Sam Sweeney - W1/D1 Upper Body Strength [chest, back, shoulders]
Uploaded: 2023-01-05T21:28:24.533Z
Duration: 65 min
Description: W1/D1 Upper Body Strength [chest, back, shoulders]

Rachelle

Stephanie

Jorge

So glad to be back on strength training 💪🏼✨💖 I injured my leg because I didn’t give my body the rest it deserved but I’m back 8 weeks later and ready for the gainz

Krystal

Karen

I love the workouts this one wasn't too long which I lined

Beth

Conner

Looking forward to finishing this all the way through and seeing the difference!

Madison Lathem

Sarah

Sunny

Your program is efficient and effective, and I recommend you expand on the Hyoertrophy and create the 3rd edition.  The conveniency makes it easy to target all muscles twice a week which yields a strong and sustainable body shape.

Mohammed

Denise

Solid workout! Really appreciate the details with each lift!

Erika

Amanda

Sher

Day 1 let’s get it 💪🏽💪🏽 that AMRAP at the end 🥵🥵🥵

Kaithlyn

Meagen

Salima

Julie

Love the bent to straight lat raise 🔥 felt sooo good

Kristen

So good, great next set after the first 1.0

Shekinah

Jennifer Glenn

Timerie

Great upper body pump to start the week off strong. Felt so strong today

Adrianne

yangBAE

Carol Kearney

Holly

A great change from this daily split!! Loving the pump 💪🏼

Kate

First time trying your programs. Excited to keep going!!

Jenny

karina valdez

Yesenia

Jean

Melissa

Trisha

Great but I’d love the option to input the weights I used 
So I can track my progress or atleast an desired to help gauge Rpe

Debs

Only lasted 30 seconds on the AMRAP (TWSS). Great overall workout!

Tyler

It was challenging to say the least. I failed miserably on my AMRAP I was only able to last 30 seconds (TWSS). I’ll adjust accordingly for next week.

Incredible! I haven’t worked out in almost 2 years since having my son at least not consistently and this just gave me the best pump I was able to feel strong again.

Lizeth

Such a big pump with your workouts 🤓🤓🤓 love them.

Megan

Kristina

That was an amazing workout, I've tried many on here and this one takes the cake! I can't wait to continue this plan!!!!

Taylor

So good!! Was worried as it’s less volume than I normally do but my shoulders were shaking by the end 🥳

Two months off (injury) and this is exactly what I needed #SweenyFitnessRules

Mike

Mandy

Emma

Tracy

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

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements and AMRAP movements starting today! 

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

Upper Body Strength [Chest, Back, Shoulders]: 

1. Bench Press: 4S/5-7R [+1 warm up set]

2. Deadlift: 3S/6-8R [+1 warm up set] 

Superset: 
3A. Dumbbell Incline Bench Chest Press: 3S/10R, 8R, 6R 
3B. Tripod Row: 3S/10R, 8R, 6R each side 

Superset: 
4A. Seated Bradford Press: 3S/6-8R [see variations if needed]
4B. Seated Banded Behind the Head Lat Pulldown: 3S/10-12R 

Compound Set: 
5A. Bent to Straight Arm Lateral Raise: 3S/8-10R 
5B. Floor Chest Flys: 3S/8-10R 

1 Minute AMRAP: Standing Overhead Press [as many reps as you can in 1 minute]

*be sure to track your primary movements [bench press and deadlift] as well as your AMRAP movement so you are able to refer back to your weight/reps as we move through each week.

Training Day Overview

Warm Up Sets: 1S
Rep Range: 5-7R
Tempo: Power
Modification: dumbbell flat bench chest press

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to 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.

Bench Press

Warm Up Sets: 1S
Rep Range: 6-8R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to 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: 10R, 8R, 6R 
[set 1= 10R, set 2= 8R, set 3= 6R]
Tempo: steady 

Set Up: 
- set an incline bench to approximately 60 degree incline. 
- grip a dumbbell in each hand and sit on the bench
- plant your feet on the ground and rest the tops of the dumbbells on the tops of your knees. 
- lift each leg as you rock your torso back so your back is pressed into the bench. 
- position the dumbbells above your high chest, with a pronated grip [palms forward- tuck your pinkies down just slightly to take pressure off of your front delt.] 
- press your mid/high back into the bench and keep your feet planted firmly on the ground. 

Execution: 
- bend your elbows so they are slightly below your shoulders as you lower the dumbbells 
- lower the dumbbells until you reach a 90 degree bend in your arms or until you reach a full stretch through your chest [could be sub 90 degrees depending on your mobility]. 
- at the bottom of the rep your elbows should be ~45 degrees from your torso, chest fully stretched. 
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest [keep the dumbbells in line with your front delts at the top, keep space between them at the top] 
- contract your high chest at the top of the rep. 
- keep wrists straight and knuckles facing the ceiling.

Incline Bench Chest Press

Rep Count: 10R, 8R, 6R each side 
Tempo: steady 
Modification: kettlebell tripod row

Set Up: 
- grip a Dumbbell in one hand and position yourself in front of a low bench or rack 
- get into a wider than hip width stance
- keep a neutral spine as you bend your torso forward, allow the dumbbell to hang down from your front delt in this position. 
- use the other hand to stabilize yourself on the bench or rack in front of you. 
- your chest should be facing the ground, head/neck/spine neutral in this position

Execution: 
- retract your scapula and bend your arm as you drive your elbow towards your hips on one side
- row the dumbbell until your elbow is in line with your torso and squeezed close to your side. 
- contract your lat at the top 
- extend your arm as you lower the dumbbell back to the ground
- keep hips from shifting as you row. 
- keep hips/chest/torso square to the ground.

Tripod Row

Superset

Rep Range: 6-8R 
*in front + behind the head= 1R 
Tempo: steady 
Modification: seated dumbbell Arnold press, seated military press, or seated dumbbell overhead press. 

*start with only the bar if this is a new movement for you. It requires strong shoulder mobility and stability, be sure to modify if needed. 

Set Up: 
- position an upright seat in the center of a barbell rack. 
- rack the bar at an appropriate height for you to lift off from while seated on the bench. 
- sit on the bench and reach your arms up and slightly back to grip the barbell with a pronated grip [shoulder width apart] 
- press your back into the upright bench and drive your feet into the ground
- lift the barbell off the rack and extend your arms so the bar is directly overhead. 
- depress your scapula and activate your lats to support this pressing movement. 
- drive your ribs down and make sure to lock in a strong brace through your trunk. 

Execution: 
- keep your elbows in front of your body as you bend your arms and lower the barbell in front of your head. 
- lower the bar to just about nose/chin level [~90 degree bend in your arms] 
- drive the barbell up just enough to shift the barbell back just slightly 
- continue to keep your elbows in front of or directly in line with your body as you lower the bar back behind your head until your arms reach a 90 degree bend. [you can shift your head forward just slightly to help you reach the rom you are looking for]
- drive the bar back up and shift to the front again as you move through each rep
- keep wrists straight
- keep in mind this is just as much a mobility movement as it is a strength movement- make sure your shoulders feel strong and supported before attempting this one.

Seated Bradford Press Variation

Rep Range: 10-12R 
Tempo: steady 
Modification: cable behind the head pulldown

Set Up: 
- loop a band high on a rack or cable rig. 
- grip the band with a pronated grip just outside of shoulder width apart. 
- sit on the floor, directly underneath the band, and spread your legs wide or just extend them straight out
- start with your arms extended towards the direction of the band, torso upright and spine neutral 
- drive your ribs down and brace to keep yourself upright in this position. 

Execution: 
- depress your scapula and drive your elbows straight down 
- keep your elbows in line with your torso and pull the band apart as you pull the band down and behind your head.
-  drive your elbows close to your sides and contract your lats and mid back at the bottom of the rep. 
- release the tension of the band and extend your arms back up towards the direction of the band. 
- reset your scap between reps if needed. 
- keep your palms facing forward and wrists straight throughout. 
- keep your torso upright and chest facing forward throughout each rep.

Seated Banded Behind the Head Pulldown

Rep Range: 8-10R 
Tempo: steady, control your eccentric
Modification: bent arm lateral raises. 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart. 
- bend your arms in a 90 degree angle and lock them in this position [dumbbells in line with your elbows. ]
- keep your wrists straight, arms bent and palms facing in at the bottom of the rep. 
- squeeze your glutes and drive your ribs down to brace. 

Execution: 
- think about leading with your elbows and raise your arms out to your sides
- lift your arms until your elbows are in line with your shoulders
- at the top of the rep rotate the dumbbells out as you extend your arms so they are straight [palms down]
- lower the dumbbells with straight arms, with control
- reset the bend in your arms at the bottom of each rep. 
-

Bent to Straight Arm Lateral Raise

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and sit on the ground 
- rock your torso back so your back is flat on the ground, bend your knees and plant your feet on the ground
- position the dumbbells over your chest, neutral grip on the dumbbells [palms facing in]
- lock in a slight bend in your arms and drive your back into the ground

Execution: 
- lower the dumbbells and extend your arms out to either side
- release the weight until your tricpes/elbows tap the ground 
- with the bend pinned in your arms drive your feet through the ground and fly the weight back up until your dumbbells are in line with the center of your chest.
- contract your chest.

Dumbbell Floor Chest Fly

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 up and into the overhead position [arms extended, palms facing forward] 
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your elbows and lower the dumbbells until your arms reach a 90 degree bend or just below 
- as you bend your arms keep your elbows slightly in front of your torso [this will take tension out of your traps] 
- extend your arms and press the dumbbells back up and into the overhead position
- keep the dumbbells in line with your shoulders at the top of the rep 
**it is ok to take small rest periods within the minute time frame. get as many reps as you can and keep track as you move through the minute so you are able to record.

1 Minute AMRAP: Standing Overhead Press

W1/D1 Upper Body Strength [chest, back, shoulders]

Nina

Need modifications for knee issues. Thanks

Denisse Fisher

W1/D2  Lower Body Strength [glutes,quads,hamstrings,calves]

I really like this workout because it was so different. I don’t usually focus on accessory muscle days. I really like the Turkish get ups. Lots of focus on core stability in this workout. Loved it! My arms/shoulders are on fire 🔥💪

Jenn

Michelle

W1/D3 Accessories [biceps, triceps, core]

Lora-lea

Audrey Cadena

W1/D4 Upper Body Hypertrophy [chest, back, shoulders]

Tough one but loved that triset at the end.

Don’t underestimate this workout 🫣 thinking the lower weight because of higher reps would be a cake walk….🤣 sike!

Haley Kadish

W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W1/D6  Full Body

W2/D1  Upper Body Strength [chest, back, shoulders]

This is a crazy ass workout and I loved it .. today not sure about tomorrow when I can’t walk lol

Sandy

Krystal West

W2/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

I HATE the hanging bent leg raises. 🤬 I can do HARD things!! 🤢

W2/D3 Accessories [biceps, triceps, core]

Rachel

I’m wondering if the pull ups /push up should be a super set like the first week? Or if the first week should be separated out. Or this is intended how it is?

Wendy

W2/D4 Upper Body Hypertrophy [chest, back, shoulders]

Holy smokes 😫 that snuck up on me!!! 🔥

Serena

Kathryn Whitten

W2/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

I wasn’t expecting much with this but it got me!

Kailey

The walk was 🔥☄️
Would love a more detailed demonstration if you could. Thanks in advance

Jagriti Bisht

W2/D6  Full Body [or optional rest day]

Kiki

W3/D1 Upper Body Strength [chest, back, shoulders]

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Glad I came back to these! Great lower body.

W3/D2  Lower Body Strength [glutes, quads, hamstrings]

That was rough. I skip the Turkish get ups because of spine surgery I had two yrs ago. That one seems to aggravate my back

W3/D3 Accessories [biceps, triceps, core]

My arms stopped functioning on the half arnold/OHPs….ha! 💪🏻 pushed thru but im toasted!

W3/D4 Upper Body Hypertrophy [chest, back, shoulders]

45 sit-ups 2 mins never been able to do that consistently 👏👏👏

This workout was the best🔥🔥🔥 had me drop to my knees a couple times🥵🥵

W1/D1 Upper Body Strength [chest, back, shoulders]

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