Name: Playbook - Sam Sweeney - W2/D1 Chest and shoulders
Uploaded: 2023-06-03T13:16:10.319Z
Duration: 60 min
Description: W2/D1 Chest and shoulders

Lisa

Ernesto De Gasperin Limón

Sweating my ass off and I am so sored from yesterday full body challenge!!

Wendy

This is advanced workout to help people who need that extra push. Great workout for arms!

Meghan

Alejandra

Erika

That burnout ladder though, dang!! 🔥🔥

Stephanie

Tammy

Won’t be able to lift my arms tomorrow! 🔥

Amanda

Joanna

Sam, you’re a beast! Always kicking my butt!

Meagen

Tasha Brendible

Nita

Mike

Sarah

Keke

Such a great workout!! Loved the burnout! 🔥

Jaime

Leigh

Nick

my arms are still shaking 2 hours later 😅😅

Dimitra

Woo, am I feeling it. My shoulders were sore like 10 minutes in!!

Micaela

Ashley

Nicole

Brittany

Great workout! Scarecrows we’re difficult but felt so good!

Mollie

Jessica

Lindsay

Jemme

Olivia

Heidi

Maranda

April

Riley

My arms were definitely shaking. 💪💪

Abby

Great workout! That descending ladder got me good.

Kelly

Laurie

Breanne

yangBAE

Hello! I only did 3 rounds and skipped the burn out round because my push muscles were still sore and recovering from the weekend! Love the superset though 😀

Rachel hylton

Vanessa

1A. Paused Barbell Bench Press 4S/12,12,10,10R 
Tempo: 3 sec pause at the bottom of each rep, in the stretch 
Rest time: 10-20 sec from exercise A to B 
1B. Hand Release Push Ups 4S/12R 
Rest time: 1-2 min before returning to exercise B 
Note: drop to knees to modify

- Grip the bar with preferred width 
- Lower the bar down to your mid chest  
- Pause for 3 seconds
- Push the bar straight up engaging your chest

Paused Barbell Bench Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

1A-1B

2A. Paused Standing Military Press 4S/12,12,10,10R 
Tempo: 3 sec pause at the bottom of each rep, in the stretch
Rest time: 10-20 sec from exercise A to B 
2B. Scarecrow 4S/12R 
Rest time: 1-2 min before returning to exercise A

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- Pause for 3 seconds

Paused Standing Barbell Military Press

- Seated with your chest supported on an incline bench 
- Holding dumbbells, lift your elbows up until they are in line with your shoulders
- Rotate your elbows back and down
- Exhale and extend the weights forward 
- Inhale and return back to the start position

Scarecrow

2A-2B

3A. Barbell Incline Bench Press 3S/10-12R 
Rest time: 10-20 sec from exercise A to B 
3B. Dumbbell high pull drop to lateral raises 3S/10-12R drop 10R lateral raise 
Rest time: 45 sec-1 min before returning to exercise A 
Note: drop the weight by 10-20% on the drop set lateral raises

- From an incline bench
- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows and squeezing your chest

Barbell Incline Bench Press

- Hold a dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping the dumbbells close to the body and elbows no higher than the shoulders
- Return the dumbbells back down to starting position 
- Drop the weight
- Raise your arms laterally keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell High Pull drop to Lateral Raises

3A-3B

Burnout Instructions: This pairing is to be done in a descending pyramid. This means you will start at 10 reps for both exercise A and B and take 1 rep away each round, until you hit 1 rep of each. The goal is to move quickly and rest minimally. 
4A. Flat Bench Dumbbell Chest Press 
4B. Standing Dumbbell Push Press

- Begin by lying on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Press

- Holding dumbbells at your shoulders, elbows forward of your body
- Dip torso by bending your knees and press the dumbbells up overhead
- Lower and repeat

Dumbbell Push Press

Burnout Descending Ladder

W2/D1 Chest and shoulders

Talia Prideaux

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Lauren

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

W1/D7 Full body challenge

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

Morgan

W2/D3 Full body

Libby

Serena

W2/D5 Back

W2/D6 Biceps, triceps, core

This one is so tough, but I love it 🙌🏻 great way to start the weekend!

Again great workout, I am unable to see the modification though, am I just not seeing them?

W2/D7 Full Body Challenge

W3/D1 Chest and shoulders

Love this one! Has each primary lower body compound movement!

Loved this one- challenging and pushed the pace. Crosshack squats are difficult for me due to lack of mobility so slowly working on those.

W3/D2 Legs

Mira

W3/D3 Full body

Good stuff. The reverse renegades or pull ups is my struggle but I'm pushing through trying to limit mods!

W3/D5 Back

Heather

Back at it after being sick for 2 weeks. Need to work myself back uo

W3/D6 Biceps, triceps, core

W3/D7 Full body challenge

W4/D1 Chest and shoulders

Zombie squats are hard to position- had to do front squat instead.

W4/D2 Legs

I only hit 7 compared to my other days where I was 8 and 9. Though, I went slower to concentrate on my form.

W4/D3 Full body

Needed to sub TRX for inverted rows but other than that, great workout!!

Feeling stronger everyday. Love this program.

Leah Daggon

W4/D5 Back

Kiki

W4/D6 Biceps, triceps, core

Getting very good at burpees 😂😂 This aint no joke! 🔥

W4/D7 Full body challenge

💪🏻🔥. Awesome pump this morning !

W5/D1 Push

Felt so good! Finally feeling like myself again!!!

Holy 💀!!  Sweeney leg days never ever disappoint! 🥵

W5/D2 Legs

😨 500 reps later…or felt like it! 😅

AMRAP for 50 minutes isn’t my favorite. It gets redundant, though I do like how difficult they are.

6 rounds in 51:30. 
Did 65 pounds for lunches and squat clean + press. 15# for renegade rows. 
That was a good one. 🥵

W5/D3 Full body

That descending ladder burnout though.  💪🏻🥵

W5/D5 Pull

Mentally wasn’t all in but sucked it up and got it done 💪🏻

Another awesome day of training! I go to bed every night looking forward to tomorrow's workout

W5/D6 Biceps, triceps, core

This is my favorite weekly workout. Literally works every part of your body. Added a buy-in: 2 mile row. 🥵

I do t do this challenge every week, but when I do, it’s a killer! I love it!

W5/D7 Full body challenge

Sean

W6/D1 Push

Dead legs!! Had to break the 2 min wall sits into 2-1 min rounds! 😨

W6/D2 Legs

Anna Lombari

Progressed since the last one! 🔥💪🏻

W6/D3 Full body

W6/D5 Back

Definitely went up in weight! I feel so much stronger than where I started. Excited for the next program.

W2/D1 Chest and shoulders

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