Name: Playbook - Sam Sweeney - W1/D4 Upper Body Hypertrophy [chest, back, shoulders]
Uploaded: 2023-01-05T21:28:24.620Z
Duration: 60 min
Description: W1/D4 Upper Body Hypertrophy [chest, back, shoulders]

Karen

Lora-lea

Audrey Cadena

Meagen

I can't feel my shoulders so it's very good 😫

Shekinah

Kailey

Amanda

Micaela

Taylor

Mandy

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 and iso hold movements (1a, 1b, and 2) starting today! 

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

Upper Body Hypertrophy [chest, back, shoulders] 

Superset: 
1A. Pull ups: 4S/5-7R
1B. Push Ups: 4S/4-6R

2. Standing Dumbbell Overhead Iso Hold: 3S/30 seconds

Compound Set: 
3A. Landmine Press: 3S/12-16R total [6-8R kneeling + 6-8R standing]
3B. Seated Floor Dead Stop Lateral Raise: 3S/20R

Triset: 
4A. Standing Cable Pronated Grip Chest Fly: 4S/10-12R 
4B. Dumbbell Pendlay Row Hyperextensions : 4S/8-10R pendlay rows + 8-10R bodyweight hyperextensions
4C. Seated Cable Rope Facepull: 4S/20R

Training Day Overview

Rep Range: 5-7R
Tempo: steady 
Modification: assisted or banded pull ups or inverted rows

*remember to track your sets, reps, and weight for each set so you are able to refer back from week to week. 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or under the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- contract your back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups [weighted/assisted/inverted rows]

Rep Range: 4-6R 
Tempo: steady 
Modification: incline push ups or drop to your knees.

*weighted for difficulty 

*remember to track your sets, reps, and weight for each set so you are able to refer back from week to week. If you use a plate to weight your push ups, be sure to record. 

Set Up:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Push Ups

Superset

Time: 30 seconds 
Tempo: iso hold

*track the weight you use for your iso hold. 

Set Up: 
- grip a dumbbell in each hand with a neutral grip 
- stand with your feet together
- curl and press or clean and press the dumbbells to your shoulders and then up into the overhead position 
- palms should face in at the top, dumbbells should stay pinned in line with your shoulders. 
- drive your ribs down and brace your core
- squeeze your glutes and create a stable trunk. 

Execution: 
- hold this position as steady as you are able to for the entire 30 seconds
- the goal is to allow your core to keep you in position and use your lats to support your shoulders and arms as they hold the dumbbells in the overhead position. 
- this is a bracing movement, meant to highlight both shoulder stability and core bracing and control.

Standing Dumbbell Overhead Iso Hold

Rep Range: 12-16R total [6-8R kneeling + 6-8R standing]
Tempo: steady
Modification: dumbbell goblet press [kneeling to standing]

*if you do not have a landmine attachment, feel free to position one end of the barbell in a corner of a room instead. Wrap a towel around the end if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment. 
- step around the barbell to the open side of the barbell 
- face the barbell and get down into a kneeling position on both knees. 
- grip the barbell with both hands and position it above your chest, under your collarbone. 
- lean your chest/torso into the barbell, 
- drive your ribs down and squeeze your glutes to brace your trunk in this position 

Execution: 
- squeeze the bar with both hands, and extend your arms forward and up, away from your chest. 
- contract your front delts and high chest at the top of the rep. 
- tuck your elbows by your sides as you lower the barbell back to your high chest position. 
- complete 6-8R kneeling
- keep the barbell in your hands and step each foot up and get into a standing position with feet together. 
- continue reps in the standing position for 6-8 reps.

Landmine Press [kneeling to standing]

Rep Count: 20R 
Tempo: steady 
Modification: standing lateral raise.

Set Up: 
- grip a dumbbell in each hand and sit on the ground [neutral grip] 
- extend your legs out in front of you or cross them and keep an upright torso [chest should stay facing forward] 
- extend your arms down and away from your body so the dumbbells are resting on the ground while your arms are fully extended. [this should give you about half of the ROM you normally would get from a standing raise] 

Execution: 
- keep your arms straight [a slight bend is ok] and raise your dumbbells out to your sides 
- raise your arms until the dumbbells are in line with r slightly above your shoulders on each side 
*keeping the dumbbells slightly in front of your torso as you raise them will help you keep your traps out of the movement. 
- with arms extended lower the dumbbells back to tap the ground
- palms stay facing down throughout the entire set. 
- try to keep from swinging your torso as you raise your dumbbells.

Seated Floor Dead Stop Lateral Raise

Compound Set

Rep Range: 10-12R 
Tempo: steady
Modifications: flat bench dumbbell pronated grip fly 

Set Up: 
- position the cable at about chest height or just below, on each side of the cable rig 
- grip the knob of the cable on one side, pull that side with you to walk over and grip the knob of the cable on the other side with the other hand
- position yourself in the center of the cable
- with a pronated grip on the cables, extend your arms out to your sides *hands in line with your shoulders
- lock in a slight bend in your arms 
- squeeze your glutes and drive your ribs down to brace

Execution: 
- with a slight bend in your arms, pull the cable in and forward so your thumbs meet in the center [in line with your chest]
- contract your chest 
- release the cable with control until your arms are extended out to your sides again

Standing Double Cable Pronated Grip Chest Fly

Rep Range: 16-20R total [8-10R pendlay row + 8-10R hyperextensions]
Tempo: steady 
Modification: banded or dumbbell superman lat rows

Set Up: 
- grip a dumbbell in each hand, neutral grip
- position yourself on the hyperextension machine so your hips are in line with the top of the pad, feet planted firmly on the platform
- keep a neutral spine and bend your torso forward, towards the ground
- extend your arms down towards the ground, dumbbells should be in line with your front delts
- keep your ribs tucked and squeeze your glutes to control the movement through your entire trunk

Execution: 
- use your trunk to raise your torso 
- as you raise your torso drive your elbows back towards your hips and row the dumbbells to either side of your torso
- when your torso is in line with your lower body, contract your trunk and entire posterior chain together
- lower your torso back towards the ground with control
- as you lower your torso release your dumbbells and extend your arms back down towards the ground as well
- after 8-10 pendlay rows with Hyperextensions drop the dumbbells on the ground.
- cross your arms across your chest or squeeze your elbows in by your side and perform 8-10 bodyweight Hyperextensions

Dumbbell Hyperextension Row to Hyperextensions

Rep Count: 25R
Tempo: steady 
Modification: standing cable rope face pull or banded facepull

Set Up: 
- attach the cable rope to the seated cable row machine 
- sit on the bench, bend your legs slightly and position your feet up on the stabilizing platforms
- keep an upright torso 
- grip the cable rope with a neutral grip

Execution: 
- lead with your thumbs as you pull the rope back, towards your face
- as you pull the rope think about ripping it apart 
- bend your elbows so they are in line with or slightly below your shoulders. 
- contract your rear delts/high back at the top of the rep
- release the rope and extend your arms back to the start position.

Seated Cable Rope Facepull

Triset

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

Rachelle

Stephanie

Jorge

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

Julie

W1/D3 Accessories [biceps, triceps, core]

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]

Denise

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!

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]

Sarah

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

Sher

W3/D3 Accessories [biceps, triceps, core]

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

Salima

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🥵🥵

Krystal

W3/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W3/D6 Full Body [or optional rest day]

W4/D1 Upper Body Strength [chest, back, shoulders]

Dominique

W4/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

My arms feel swollen from that last superset!

W4/D3 Accessories [biceps, triceps, core]

Maryse Lalumiere

Sophia

W4/D4  Upper Body Hypertrophy [chest, back, shoulders]

Luke

W4/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W4/D6  Full Body [or optional rest day]

I lasted comments in December! Round two. Have made some gains! 🥳

Oooooh hot dog thick gravy good heavens! 🔥

W5/D1  Upper Body Strength [chest, back, shoulders]

I sort of loathe leg day but this one makes me feel sting and empowered!

Megan

karen

W5/D2  Lower Body Strength [glutes, quads, hamstrings]

W5/D3  Accessories [biceps, triceps, core]

This workout is definitely in my top 5!!! Felt the burn 🔥

Jackie

Angelica

W5/D4  Upper Body Hypertrophy [chest, back, shoulders]

Stine

Literally so hard and fun. Getting stronger!

W5/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W5/D6  Full Body [optional rest day]

Matthew

Melissa

W6/D1  Upper Body Strength [chest, back, shoulders]

Laura Brown

W6/D2 Lower Body Strength [glutes, quads, hamstrings, calves]

Those hanging leg raises make me cry. But hit a PR! Let’s go!!

Dana

W6/D3  Accessories [biceps, triceps, core]

Finally am using weights for my pull ups! So excited!

W6/D4  Upper Body Hypertrophy [back, chest, shoulders]

Hard to walk up my stairs after that one 🥵

Miranda Sweeney

W6/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W6/D6  Full Body [optional rest day]

W7/D1  Upper Body Strength [chest, back, shoulders]

W7/D2 Lower Body Strength [glutes, quads, hamstrings, calves]

W7/D3  Accessories [biceps, triceps, core]

W7/D4 Upper Body Hypertrophy [chest, back, shoulders]

That was the best leg one I’ve done of yours.  Wow.

W7/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W7/D6  Full Body [optional rest day]

Veronica Ayala

W8/D1  Upper Body Strength [chest, back, shoulders]

W8/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

W8/D3 Accessories [biceps, triceps, core]

Make the choice to make the change. It works.

Jennifer

W8/D4  Upper Body Hypertrophy [chest, back, shoulder]

I’m dead. Tomorrow is actual leg day. I’m screwed

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

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