Name: Playbook - Sam Sweeney - W1/D4 Chest, Delts, Biceps
Uploaded: 2023-06-03T13:16:10.389Z
Duration: 70 min
Description: W1/D4 Chest, Delts, Biceps

Ana duncan

Lauren

Glad I washed my hair yesterday - there's no chance it'd be happening today! Thanks Sam!

Tamara

Karen

Monica

Alexandra Casi

Kailey

Amanda

Alexa

Aubrey

Great! Good balance of lifts and achieved an overall fatigue in my shoulders and chest. Deadstop bench presses are a game changer.

Stephanie

Sophie

Ruva

My shoulders have never been stable enough to do the bent over cable flys, and today I did them with ease!!! This is progress at its finest!! Functional fitness for the win!

Megan

This was awesome!! Loved every bit of it. 💪🏽

Jessica

What a great upper body workout sess 🔥

Jackie

Elaina

Sara

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Rear Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one Upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Plate Press Out: 2S/30R 

2. Dead Start Bench Press: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Seated Dumbbell Overhead Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Superset: 
4a. Double Cable Bent Forward Chest Fly: 3S/16-20R  
4b. Double Cable High Curls: 3S/10-12R

Superset: 
5a. Seated Dumbbell Lateral Raise: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Seated Hammer Curls: 3S/15R [15 second hold at the top of your final rep, each set]

Training Day Overview

Rep Count: 30R
Tempo: steady

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a small plate in each hand, pronated grip 
- straddle the bench with your legs, sit on the bench and press your chest into the back of the pad
- extend your arms so the plates are directly below your shoulders 

Execution: 
- retract your scapula, bend your arms and drive your elbows straight up- plates directly under your elbows, palms back 
- externally rotate your arms and point the plates straight forward
- extend your arms and press the plates out and away from your shoulders 
- retract your scapula, bend your arms and pull the plates back towards you
- hold tension in your delts, upper/mid back throughout

Activation: Plate Press Out

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell flat bench chest press

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- position your safety bars/pins so that when you lie on the bench, the bar can rest on the pins/bars just above the mid point of your chest
*practice with just the bar to set your rom and get comfortable before loading. 
- slide your torso under the bar, line your bar up with your mid chest
- plant your feet on the ground, toes in line with your knees, feet flat on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and grip the bar with a pronated grip, just outside shoulder width [elbows should be bent at 90 degrees or slightly below in this bottom, start position] 
- elbows should be under your hands 
- lock in the slight arch in your lower back [this will protect your shoulders in the pressing position and will also help you create and keep full body tension]


Execution: 
- think about screwing your feet into the ground and driving them away from the bench into the ground
- extend your arms and press the bar up and over your chest, in line with your eyes
- bend your arms and lower the bar back to the safety bars with control 
- come to a dead stopped position at the bottom of the rep 
- keep full body tension throughout

Primary: Dead Start Bench Press

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 

*30-60 second rest

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support 
- plant your feet on the ground 
- press your back into the pad
- squeeze glutes, pull belly button to spine and brace
- keep an upright torso and neutral head, neck, and spine 
- begin with the dumbbells resting on your knees
- kick up each leg and use the momentum to lift your dumbbells into the overhead position
- pronated grip on the dumbbells with pinkies tucked forward just slightly 

Execution: 
- bend your elbows, keep them tucked slightly in front of your shoulders
- lower the dumbbells to a 90 degree bend in your arms or slightly below
- extend your arms and press the dumbbell back up and overhead, in line with your shoulders at the top

Seated Dumbbell Overhead Press

Rep Range: 16-20R 
Tempo: steady 
Modification: dumbbell chest fly

Set Up: 
- attach single arm handles to each side of the cable 
- position each side of the cable above shoulder height 
- grip each handle with a neutral grip 
- step to the center of the cable
- squeeze your gluteus, pull belly button to spine and brace
- push your hips back and bend your chest to face the ground 
- pin a slight bend in your elbow

Execution: 
- pull the cables down towards the ground and to meet in the center, below your chest
- contract your pecs
- release the cables with control until your arms are extended out to your sides again

Double Cable Bent Over Chest Fly

Rep Range: 10-12R
Tempo: steady 
Modification: banded high cable curls

Set Up: 
- attach the single arm handles to each side of the cable 
- position the cables at shoulder level 
- grip each handle with a supinated grip 
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, and spine 
- extend your arms out to your sides, towards the cables on each side
- pin your elbows in place, in line with the cables

Execution: 
- pull the cables from the sides and curl the handles towards your shoulders
- contract your biceps 
- release the cables and extend your arms out to your sides again 
- keep arms at shoulder level

Double Cable High Curls

Superset

Rep Count: 15R 
Tempo: 15 second hold at the top of final rep, each set

Set Up: 
- grip a dumbbell in each hand 
- sit on a bench, plant your feet on the ground 
- extend your arms holding the dumbbells down from your shoulders, neutral grip on dumbbells 
- sit tall, drive ribs down and pull belly button to spine to brace 
- pin a very slight bend in your arms 

Execution: 
- extend your arms and raise the dumbbells out to your sides
- when the dumbbells are at shoulder level, contract your lateral delts 
- lower the dumbbells with control until your arms are back down by your sides
- hold the contraction in your delts at the top of the final rep, each set for 15 seconds

Seated Lateral Raise

Rep Range: 15R 
Tempo: 15 second hold at the top of final rep each set

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- sit on a bench, plant your feet on the ground 
- pull belly button to spine, drive your ribs down and keep a tall torso as you brace
- pin your shoulders down and back 
- extend your arms down by your sides 

Execution: 
- keep your elbows pinned by your sides
- bend your arms and curl your dumbbells towards your shoulders 
- contract your biceps at the top of the rep 
- lower your dumbbells back down to your sides with control 
- hold your curl position at the top of your final rep, each set, for 15 seconds

Seated Hammer Curl

W1/D4 Chest, Delts, Biceps

Erisa

The wall sits had me dying even without weight

Becky

Loved it! Excited to start this program 🥰

W1/D1 Quads, Adductors, Calves

My fave body parts. back, rear delts & triceps 🧡 happy day for me & thank you🙌

W1/D2 Back, Rear Delts, Triceps

Wowza. Very intense & challenging! Thank you so much 🧡

Jamie

Reggie

W1/D3 Hamstrings, Glutes, Abductors

Solid way to end the week! Looking forward to what week 2 has to bring! Thanks Sam!

Talesha Swainston

W1/D5 Glutes, Quads, Core

Marina Pillyawets

Allyson

W1/D6 Full Body or Rest Day

Betsy

Shaunti

Solid way to start the week. My legs are ☠️! Thanks Sam!

W2/D1 Quads, Adductors, Calves

In the moment it doesn't seem so bad but afterwards, when your triceps start to swell, and your arms slowly start to resemble Trex, you realize how effective today was. Thank Sam!

W2/D2 Back, Rear Delts, Triceps

Kristyn

Jenn

W2/D3 Hamstrings, Glutes, Abductors

Sarah Clark

W2/D4 Chest, Delts, Biceps

Marie

W2/D5 Glutes, Quads, Core

Good full body but kind of dragged on. Maybe 5 minutes less on each.

Rose

Love the shoulder and hip mobility incorporated into core work on these days!

W2/D6 Full Body or Rest Day

W3/D1 Quads, Adductors, Calves

Loved those kb triceps! And static holds to finish 💪🏼

Cari Roberts Darcus

W3/D2 Back, Rear Delts, Triceps

Shekinah

W3/D3 Hamstrings, Glutes, Abductors

Is it normal to get quad cramps on those z sets? It was tough but awesome.

allison

Awesome workout. Made me push myself and feel better about working out today when it was the last thing I wanted to do!

W3/D4 Chest, Delts, Biceps

Felt more of a booty pump last week but still good workout.

Sarah

W3/D5 Glutes, Quads, Core

Needed these movements today. 40 mins dragged on.. 30 mins would have been better IMO.

I was dreading this workout all day…but turned out to be such a good challenging fullbody day. Love days like this

W3/D6 Full Body or Rest Day

Loved this one. Went easy bc I just got my upper wisdom teeth out one week ago. It’s been dreadful. Felt good to break a sweat!

Holy crap, that was hard! But it felt really good!

Dude... Best quad workout ever (did I say that last week😅)

W4/D1 Quads, Adductors, Calves

Those last three exercises especially had my whole triceps and rear delts on 🔥🔥🔥! Great workout 👏

W4/D2 Back, Rear Delts, Triceps

Kiki

W4/D3 Hamstrings, Glutes, Abductors

💪🏼💪🏼💪🏼 🔥🔥🔥🔥

Salima

W4/D4 Chest, Delts, Biceps

W4/D5 Glutes, Quads, Core

Not my favorite full body day, but got it done!

W4/D6 Full Body or Rest Day

Pushed myself so hard with this one! The burn is real

Always love y’all’s workout programs!

Gabby

W5/D1 Quads, Adductors, Calves

That final superset was just perfection 💕

W5/D2 Back, Rear Delts, Triceps

That last set was compound was icing on the cake

Not good at those med ball ham curls. Always feel like hams and calves cramp. Good leg day!

W5/D3 Hamstrings, Glutes, Abductors

I can’t believe I am already in week 5! Feeling 😊 great!

W5/D4 Chest, Delts, Biceps

Daisy

Perfect amount of core, and hit some serious PRs on both hip thrusts and leg press. Favorite day of the week this week 💯

W5/D5 Glutes, Quads, Core

W5/D6 Full Body or Rest Day

Sandra

Captain Morgan calf raises are the COOLEST! They feel great and pack quite the punch ❤️‍🔥

W6/D1 Quads, Adductors, Calves

W6/D2 Back, Rear Delts, Triceps

Lynn

W6/D3 Hamstrings, Glutes, Abductors

Love bottoms up kb’s!! Great upper body challenge!

Insane! Loved how challenging this workout was.

Hilary

That was EXACTLY the pump I needed today 💪💗💪 amazing workout!

W6/D4 Chest, Delts, Biceps

This one felt harder than all the others…more cardio-related moves maybe? Don’t know, but that was tough!

Killer leg day after climbing a mountain yesterday🥵

W6/D5 Glutes, Quads, Core

Like the chaos pushups but found this one kind of dragging on…

Love the chaos variations! Supreme stability work 🙌

Had to cut short for work but great little workout

W6/D6 Full Body or Rest Day

This was the best leg workout I’ve done in awhile! Loved squats to calf raise! And the reverse step ups! Subtle but so intensive!

Victoria

W7/D1 Quads, Adductors, Calves

Awesome upper day. Didn’t like supinated pullovers, so switched grip. Actually felt it more…

Triceps, rear delts, lats.. all on 🔥🔥🔥!! Really made my day a million times better 🥰

W7/D2 Back, Rear Delts, Triceps

Loved burnout at end. And Zercher GM’s!

Whole posterior chain feels really strong after this one 🥰

Mckenzie

W7/D3 Hamstrings, Glutes, Abductors

Nice blend of movements! Last superset with cabs and plate curls is definite burner 🔥

Short and sweet and exactly what I needed today 💪

W7/D4 Chest, Delts, Triceps

The 3s eccentric banded pistol squats were surprisingly killer!

W7/D5 Glutes, Quads, Core

The 1min of overhead BB walk and 1min of oblique crunches were killer!

Favorite full body day of this split!! Simple and so strong!

Krystal Gomez

W7/D6 Full Body or Rest Day

W8/D1 Quads, Adductors, Calves

The time on the double lat pull downs didn’t make sense.. but great workout! The paused triceps were awesome! 💪🏼

The single arm bent over rows really hit the spot for me today, and I’m continuing to love all the attention to rear delt work in this split 💗

I’m seeing the cut on my lats 😭😭😭 thank you

W8/D2 Back, Rear Delts, Triceps

Set ups kind of difficult. Especially on Nordic. Not my favorite leg day.

Those Nordic curls are so challenging but so much fun! Also, so much great outer hip work today 🥰

W8/D3 Hamstrings, Glutes, Abductors

BB PP set very humbling. Had to drop weight to finish! Great bicep pump!

EXACTLY the pump I needed today! Always love leaning lat raises ❤️‍🔥

W8/D4 Chest, Delts, Biceps

These movements felt so good. The 10x5 sets this last week were no joke. Sad to be finished with this program 😭

W8/D5 Glutes, Quads, Core

Loved this one. Banded lat Superman’s feel so good!

Darrien

That 1min of bear walk and 1min of plank hold were killer! And not to mention the wall walks! But got it done! 🔥👍

W1/D4 Chest, Delts, Biceps

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