Name: Playbook - Sam Sweeney - W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]
Uploaded: 2023-01-05T21:27:43.259Z
Duration: 65 min
Description: W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Tamara

Blake

This was killer! The pump in my triceps is nuts.

Sarah Clark

Anto

Meena

Kept going! It was a challenge but a good one!

Jacque

Weronika

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Judith

Bella

Bridget S. 

Katie Schultz

Kirstin

Dana

My arms are completely burned out right now!

Micaela

Hate hate hate training chest but this broke it down in a more enjoyable way!!

Darrien

Kolbi

🔥🔥🔥hex press and tri extensions - holy burn!!

Rachel

10/10, active rest day for me tomorrow 💪🏼

Lexi

Laura Brown

Mikaela

Jennifer

Abaigeal

Ariz

Mike

Lindsay

Begonia

Warit

7.5kg plate;did both machine n cable variations,n bench dips➡️tricep dips
#tgif
#fridayroutine🐝

yangBAE

One of my favs! I have followed you on IG for about a year. I became addicted to your full body workouts. I hadn’t done much of your upper & lower body training as the style is different than what I am used to.  But, I get it now! I am really seeing changes and feeling good about the movements. Thank you!

Megan Butterfield

Challenge week 2/day 6

Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation A or B from app.

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

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: flat bench neutral grip chest press. 

- position yourself on the floor in a supine position. [chest up]
- bend your knees and plant your feet flat on the ground.
- pin your mid/upper back to the ground
- grip a dumbbell in each hand with a neutral grip. 
- begin with the arms extended so the dumbbells are in line with the front delts
- use a 3 second eccentric to lower the dumbbells until your triceps tap the floor. 
- as you lower, bend the elbows to your sides, 45 degrees from your torso. 
- drive your feet through the ground and press the dumbbells up as you extend the arms . 
- keep dumbbells in line with the front delts at the top of the rep.

Neutral Grip Floor Press

Time: 30 seconds
Tempo: steady
Modification: incline push ups or push ups on knees. 

**you may choose weighted push ups, or standard push ups with no weight, or use the modifications. 

- place plate on your back while in a table top position. 
- get into a high plank/push up position, hands just outside of your chest. 
- squeeze your glutes and quads simultaneously to help hold the brace and push your mid back through your scap to help with stability. 
- bend your elbows below the shoulders as you lower your chest to the ground. 
- drive your hands through the ground as you press yourself up into a high plank position. 
- make sure your body lowers and rises in one straight line. [try not to “worm” up]

Push Ups [weighted optional]

Compound Set

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: 3 second eccentric on first 6-8R, steady tempo on drop set
Modification: flat bench or floor dumbbell hex press. 

**If you do not have a decline bench available, slide a plate or two under one end of a flat bench to create a slight decline. 


- position yourself on a decline bench. 
- grip a dumbbell in each hand and push them together.
- begin with arms extended, dumbbells over the center of your chest. 
- tuck your elbows to your sides, squeeze the dumbbells together as you lower them to your chest. 
- continue to squeeze the dumbbells together as you press the dumbbells up and extend the arms. 
- use a 3 second eccentric on the first 6-8R
- drop the weight by 20-50% and continue with 8-10R with a steady tempo.

Decline Bench Dumbbell Hex Press

Rep Range: 8-10R
Tempo: 3 second eccentric


- sit on a bench with back support. 
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the back of the bench and press your feet flat into the ground
- extend your arms overhead so the dumbbell is hanging down between your arms
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and use a 3 second slow eccentric as you lower the dumbbell behind your head.
- lower to 90 degrees or just below
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Tricep Extensions

Rep Count: 30R 
Tempo: steady
Modification: flat bench dumbbell chest fly. 

- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.

Machine Chest Fly

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: steady
Modification: one arm at a time cable cross body tricep extensions, dumbbell tricep kick backs. 

- position each side of the cable machine high. 
- grip each “knob” of the cable [no attachment] with each hand so that the cables are criss crossed. 
- pin your elbows by your sides  [retract/depress scapula]
- drive through your pinkies as you extend your arms down/out. [extend until arms are straight]
- contract your triceps. 
- release with control until you reach 90 degrees. 
- complete 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Double Cable Tricep Extensions

Reps: Failure
Tempo: steady
Modification: bend the knees and plant the feet on the ground for more assistance, or assisted dip machine. 

- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend legs out straight, drive heels through the ground. [or bend the legs for more support]
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- lower until you reach a 90 degree bend in the arms or just below. 
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close. 

*Keep track of how many reps you can complete with good form- failure.

Burnout Challenge: Bench Dips

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

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

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Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

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Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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Rhonda

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Wish it had more core but shoulders are on 🔥!!

Mena

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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