Name: Playbook - Sam Sweeney - W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]
Uploaded: 2024-11-24T23:24:38.070Z
Duration: 60 min
Description: W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Sydnee Marlow

Arms are finished! Loved the movements in this one! 💪🏼

Alexandra Casi

These workouts are harder than i expected

Salena

This wrecked my chest and triceps. Couldn’t really do pushups at the end.

Kimberly R

Push ups at the end is coldddd 😅☠️

Logan

Jenn

Christine

Caroline

Missy

Stephanie

Great chest and tricep workout! Those swooping skull crushers were my favourites, surprisingly!

Tamara

Mena

Andres

mary macdonald 

My arms were shaking by the end - loved it!

Beth

Cheryl

Safia

A great push workout to return to the gym after a week of rest for the body 🫶🏻👏🏻

Nicky

Jeannie Elsbernd

Abbey

so good! really trying to build my chest so i can’t wait to do this one again!

Rachel Macias

Theresa

Madi

Jacque

Candace

Justine Wylie

Weronika

Workouts are alil too long for my workout window but I love these! Good burn!

Serena

Girl those dips got me !!  10/10 loved it

Shellby

Tish

Mike

This one got me! The rolling skullcrushers are fun. ❤️

Jessica

Wow I could only get 7 push-ups by the end of that!! Gassed!! 🔥

Bridget S. 

Christina Hopkins

Zoya3812

Avery

Ashley

Sarah

Caitlin Shukwit

Did a chest/tricep/shoulder combo for the 4 day split. Holy cow!!! 🔥  so good.

Vanessa

Could barely get 6 push ups for the burn out 😂😂🔥

Cecille

Sammi

Dorcas

Kayleigh

Those push ups at the end were killer 🔥🔥

Kolbi

I loathe chest… here I am feeling all the hate in all my chest 🔥

Alejandra

I could hardly get in 10 push-ups for the burn out. Holy 🔥

Megan Johnson

Stacy

Challenge Wk 1/Day 6

Training Day Overview: 

Warm Up: Foam roll, warm up and activation routine A

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% and complete as many reps as possible with good form. Leave ~2 reps in the tank. 
Tempo: Power
Modification: Dumbbell Incline Bench Chest Press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

A compound set is two exercises paired back to back, with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: Assisted dips (machine), assisted dips (band- wrap band around handles and place knees or feet on top], or bench dips. *or sub for diamond push ups.

- Position yourself on the dip machine (neutral grip- palms pressing into the handles)
- start with arms extended [not locked out]
- criss cross the feet behind you, tuck the pelvis and squeeze the glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- lower until you reach a full stretch in your chest [~90 degree bend in the arms]
- drive your palms through the handles and press yourself up until your arms are extended. 
- hold the contraction/brace at the top of the rep for 3 seconds.

Dips

Rep Range: 8-10R
Tempo: 3 second pause at the bottom/lengthened position of each rep
Modification: dumbbell floor press

- set up on a flat bench. 
- sit on the edge of the bench, grip a dumbbell in each hand and rest them on your quads
- rock back bringing your back to the bench
- bring the knees back with you and position the dumbbells over the chest and plant the feet firmly on the ground. 
- toes should be in line or slightly behind the knees
- press your scap into the bench and squeeze the glutes to hold the brace. 
- tuck the elbows below the shoulders as you lower the dumbbells [keep palms facing forward, tuck the pinkies slightly]
- lower the dumbbells until you reach a full stretch in the chest
- pause in the stretched position for 3 seconds
- drive your feet through the floor and press up into the start position.

Flat Bench Dumbbell Chest Press

Compound Set

Rep Range: 6-8R drop 8-10R 
*drop the weight by 20-50% and complete 8-10R more
Tempo: 2 second pause at the top of each rep. 
Modification: place a plate under one end of a flat bench to create a slight decline, or use a flat bench. 

- before you set up on the decline bench, choose your drop set weight and set it beside the bench so you are able to easily grab it. 
- set up on a decline bench
- grip a dumbbell in each hand and position them over the chest so the pinkies are together, palms facing back. 
- squeeze the glutes and brace the core.
- as you bend the arms and lower your dumbbells, rotate them out so your pinkies facing “out” at the bottom of each rep 
- lower until you reach a full stretch in the chest. [arms bent at ~90 degrees or below]
- you should have a pronated grip at the bottom of the rep. 
- as you press the dumbbells back up, rotate the dumbbells so your pinkies are together at the top of the rep. 
- pause for 2 seconds at the top of the rep, on the contraction, for 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Decline Bench Dumbbell Corkscrew Fly

Rep Range: 8-10R
Tempo: 2 second hold at the bottom and top of each rep.
Modification: cable rope tricep extensions, bent forward tricep kick backs

- use the straight bar attachment and adjust the cable to a high position. 
- loop single arm cable attachments to the ends of the straight bar. 
- grip the single arm attachments with a neutral grip
- lean the torso forward just slightly, keep a neutral spine. [body should be in a straight line, tuck the pelvis]
- pin the elbows by your sides, slightly behind the torso
- start with arms bent at ~90
- extend the arms until they are straight
- contract the triceps and pause for 2 seconds. 
- release with control until the arms are bent at 90 and pause for 2 seconds before completing reps.

Neutral Grip Cable Tricep Extensions

Time: 30 seconds
 Tempo: steady

- grip a dumbbell in each hand and lie flat on a flat bench. 
- extend the arms and position the dumbbells in line with the chest. [neutral grip, palms facing in]
- keep a slight bend in the elbows 
- lower the dumbbells until you reach a full stretch in the chest 
- dumbbells should be below the shoulders at the bottom of the rep. 
- fly the weight back up until dumbbells are in line with the chest [keep space between the dumbbells at the top, don’t clang them together]
- contract the chest.

Flat Bench Dumbbell Chest Fly

Rep Range: 6-8R skull crushers + 8-10R rolling skull crushers
Tempo: Steady
Modification: simply perform rolling skull crushers. 

- position yourself on a flat bench, dumbbell in each hand
- with arms extended, dumbbells should be in line with the front delts, palms facing in. 
- keep the elbows pinned in as you lower the dumbbells to the sides of your head. 
- drive back up through the pinkies and contract the triceps. 
- continue for 6-8R
- move into rolling skull crushers
- bend the arms and lower the dumbbells to the sides of your head
- bring the elbows to your sides and immediately press the dumbbells back up over the chest. [palms stay facing in]
- complete 8-10 rolling skull crushers

Skull Crushers into Rolling Skull Crushers

Reps: Failure
Tempo: steady
Modificaiton: incline push ups or push ups on knees 

[keep track of how many you are able to complete, we will revisit]


*this is a tough burnout for the end of a chest day, feel free to choose push ups on knees or incline push ups. 

- get into a high plank position, hands positioned just outside of your chest
- squeeze the glutes and contract the quads as you hold the brace in your core. 
- think about creating a “stiff trunk” before lowering. 
- tuck the elbows as you lower your chest to the ground. 
- tap the ground or get as close as you are able
- extend the arms and press back up into a high plank position. 
- make sure your body moves in one straight line [watch for the hips to drop or raise]
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Kacey

Holy shit…. Struggling to walk out of the gym but worth it

Boyd

Been too long since I did a Sam leg day! Fired up for this program! Loved this one! 💪🏼🙂

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Aurélie

My back and bi’s got destroyed with this workout.

Felicia

Feeling so strong getting back into Sam’s style! 💪🏼🙂

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Best damn shoulder day in a long time!! 💪🏼

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Probably one of the hardest glutes/Hammie workout I have done.

Devon Young

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

LOVED THAT. much harder than I thought it would be

Erin

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Exhausting workout but so good!!! Crushed those quads!

After the first week- everything hurt 🤣. Love it

Karen

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

Nádia

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

Michele

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

It’s amazing how in one workout I can feel so strong but also weak. 🔥

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

Christina

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

Dedra

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

These leg days are making me a stronger runner 🏃‍♀️💪🏼

Barbell squat hip hinge into goodmornings 🥵.

Stefanie

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

The rack run burns but it forces me to push.

My arms are toast. Loved the workout though 💪🏽

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

OMG that was amazing! A little tough with the squat rack in a busy gym but really really good!

Marina

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Those inverted things at the end
Uggghhh feel like I will never be able....
And the hold 
Does 2.5 count? 😢

Back and biceps day is my favorite. This workout showed me some weaknesses but also some strengths.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

These tri sets are tough!! Loving this program! 💪🏼

Hannah Marks

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Banded glute bridge to finish… legs are on 🔥.

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

After this workout… the burnout was not good but I tried. 🤣🔥

Even modified for. 30 minute workout still burned ⭐️⭐️⭐️⭐️⭐️

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

🥵 ouch I’m feeling it at the end is all I’m saying

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Priscilla

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Just what I needed after a long break 🔥😮‍💨

Booty is feeling it today. Kang squats are so hard.

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Motivation was extremely low this morning but I got it done.

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Célia

Did my diamond push-ups modified but those were so hard. This workout 🥵🔥

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

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