Name: Playbook - Sam Sweeney - W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]
Uploaded: 2023-01-05T21:27:43.286Z
Duration: 60 min
Description: W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Melissa

Kolbi

Loving this program more and more! Killer day🔥🔥

Amanda Pankratz

Amie

I can’t pick up my water bottle after this workout 😂

Paige

eelleegee

Jamie

Ariz

#tuesdayafternoontrain dips for burnout challenge tho🐣

yangBAE

Warit

Loved!! Chest press unsupported. First time doing it. Nice discovery

Vanessa

Challenge week 3/day 6

Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation routine A

Warm Up Sets: 1-2S
Rep Range: 6-8R
Tempo: Power
Modification: Dumbbell incline bench 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 Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: dumbbell floor press

- set the barbell on the rack to an appropriate height for you to be able to un-rack it while lying on the floor. 
- lie in a supine position on tIe floor with the bar in line with your forehead/top of your head
- bend your knees and plant your feet on the ground [or extend them straight for more difficulty]
- grip the barbell with a pronated grip. [grip width will depend on your body mechanics and mobility. A thumbs distance in from the knurling [the scratchy part] on each side is a good place to start. 
- pin your mid/high back to the floor, drive your feet through the ground. 
- un rack the bar and position it over your chest
- keep your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the bar until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the bar up over the chest. 
- wrists should stay in line with the elbows and arms should be at a ~90 bend at the bottom of the rep.

Barbell Floor Press

Rep Range: 8-10R each side 
Tempo: 2 second pause at the bottom and at the top of each rep. 
Modification: single arm neutral grip flat bench chest press

- grip a dumbbell in one hand and hold it at your chest as you mid your mid/high back to the side of a flat bench. 
- bend the knees and plant the feet on the ground. 
- contract the glutes and raise the hips, pin them up in this position. 
- extend the dumbbell up in line with the front delt at the top, hold the dumbbell with a neutral grip [palm facing in]
- extend your other arm up to help stabilize as you press or keep it by your side. 
- hold a strong base and tuck your elbow as you lower the dumbbell towards your chest on one side. 
- lower the dumbbell until the arm reaches a 90 degree bend or below [rom will depend on your strength and mobility] 
- pause for 2 seconds at the bottom. 
- drive your feet through the ground and press the dumbbell up to the top of the rep, pause for 2 seconds at the top. 
- do not let your hips twist or turn as you press. 
- complete 8-10R on one side before moving to the other side.

Single Arm Neutral Grip Unsupported Chest press

Rep Range: 8-10R
Tempo: 2 second pause at the bottom and at the top of each rep
Modification: dumbbell skull crushers [pronated grip]

- grip an EZ bar with a pronated grip, shoulder width apart. 
- lie back on a flat bench and position the EZ bar above your chest, arms extended. 
- plant your feet flat on the ground
- keep the elbows pinned over the chest as you bend the arms and lower the EZ bar back towards your forehead/top of your head 
- bend the arms to 90 degrees [or just below] 
- pause at the bottom of the rep for 2 seconds. 
- press the EZ bar back up as you extend the arms so the bar is back over the chest
- contract the triceps and pause for 2 seconds.

EZ Bar Skull Crushers

Compound Set

Rep Range: 6-8R + 6-8 .5 Reps 
Tempo: steady 
Modification: machine, decline, or flat bench chest fly 

- attach single arm handles to each side of the cable. 
- position each side of the cable high. 
- grip each handle and stand in the center of the cable and take 1-2 steps forward. 
- lean the chest forward just slightly. 
- extend the arms out to your sides [following the line of the cables]
- palms in line with the shoulders [or slightly above] and facing down at the start. 
- lock in a slight bend in the elbows
- fly the handles down to meet in the center, in front of your torso
- contract the chest
- release the cables until the handles are in line with the shoulders and you can feel a full stretch in your chest. 
- complete 6-8 full reps 
- then complete 6-8 .5 reps. [release the cables only halfway way and hold tension on the chest for 6-8 half reps]

High Cable Chest Fly

Rep Range: 10-12R
Tempo: steady 
Modification: diamond push ups [on knees] or seated overhead tricep extensions. 

- set the barbell anywhere between knee and waist height. [the higher you set the bar the less tension you will work with, the lower the bar is set, the more tension. 
- grip the bar with a pronated grip, just outside shoulder width 
- step your feet back until your body is extended in a straight line [palms pressing into the bar and toes pressing into the ground]. 
- tuck the glutes and contract the quads, and push the mid back through the scapula. 
- hold this position and brace, create full body tension
- slowly bend the arms as you lower your head just under the bar. 
- bend arms to 90 degrees [or as far as you are able] before pressing through the palms and extending the arms 
- contract the triceps when arms are fully extended at the top of each rep.

Inverted Skull Crushers

Time: 1 minute [30 seconds steady reps + 30 second iso hold]
Tempo: steady, iso hold 

- set an incline bench to ~60-75 degree incline. 
- choose light dumbbells, sit on the incline bench and hold the dumbbells down by your sides
- use a supinated grip, palms up. 
- lock in a slight bend in the elbows. 
- raise the dumbbells to chest level, bringing the pinkies to meet at the top of the rep [dumbbells in a V shape at the top of the rep]
- lower with control until arms are fully extended down by your sides. 
- complete 30 seconds of steady reps
- then pause and hold the V shape at the top of the rep for 30 seconds [keep the tension in the chest. If tension creeps in to the shoulders or neck, take a small rest or break up the time]

Incline Bench Dumbbell Low ‘V’ Fly

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: bent over tricep kickbacks 

- attach a straight bar to the cable machine and position it high. 
- grip the bar with a pronated grip [palms down]
- pin your elbows by your sides and lean the chest forward just slightly [keep a neutral spine]
- begin with the arms bent at 90 degrees
- push down on the straight bar as you extend the arms down
- contract the triceps
- complete 10R before dropping the weight by 20-50% 
- complete 10R more before dropping the weight again by 20-50%
- complete 10R to complete the set.

Cable Straight Bar Tricep Pushdowns

Reps: Failure [as many reps as you can complete with good form]
Tempo: steady 
Modification: incline push ups or push ups on knees 

[check back at your reps logged during week 1 to find your reps to beat. Keep track of your rep count.]

- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and 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.] 
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

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

Gabriella

Yaidy

Sara

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It would be awesome to have the timer do a 3 second countdown so we have time to put the phone down and get started :)

Katie

Jadi

Absolutely obsessed, this kicked my a$$😘

Caitlyn Peterson

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Judith

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

Marina Pillyawets

Danelle

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Did a 15 run/walk interval beforehand and still felt strong throughout the whole workout 👍🏻

Christina

Stevie

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

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

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

Molly

I could barely finish after the leg press combo! I could only get 12 goblet squats at the end

Matthew Cowie

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

Fantastic!! I spilled my water bottle at the end!!!

Alana

Chelsea

Jessica

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

Mike

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

Sarah

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

Katy

Loved it all.  Took me awhile but worth it.  Did the activation warmup and core med ball workout prior then this one.

Jodi Jolley

Great burner to wake me up and start the day!

Clara Wells

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

Christina Hopkins

Katie Schultz

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

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

Bella

Bridget S. 

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

🔥 cut the sets to 2 sets on last 3 supers. Cable squats were challenging by the time I made it there!

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

Kate

Rebekah Shaffer

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

Susi

Lauren

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

Great glute workout! I have never felt such a targeted workout!

Jose

Obsessed!!! The Bb hip hinge + GM was life.

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

Obsessed with the inverted burpees! This workout was a blast!!

Kailey

Jagriti Bisht

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Sher

Few mods for being 34wks pregnant but a good one

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

Arm burner for sure with that finisher and I swear I can feel my lats bulging right now

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

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

I was too nervous to try the banded curl things. The gym was full and I didn’t want to smash my face in 😂 Everything else was fire as usual!

Shekinah

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

Ummm WHAT?!?! That almost killed me. Simple moves but wow!

1st workout after almost 1month off 🙈 felt awesome and I expected to be weaker

It was great! I just noticed how much stronger I’ve gotten since starting this program. #GreatestTrainerInTheWorld

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

Chenay

My upper body can't take any more rep of anything 🤣

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

Gillian

Loved this plan!! Can’t wait for the last half of the 8 weeks!

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

Bryanne Mathews

I did not mean to leave that “poor” comment! I loved the workout!

Diva

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

This was a quick one. I loved it and I'm fried

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

Great exercises but workout is way too long than feasible for the average person with constraints (I skipped some sets and exercises and it was still 1 hour 10 min with warmup)

oh my god OW. a trainer came up to me at the gym and complimented me on this workout. thanks Sam!!😭

Madison

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Shaden

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

I don’t know if my arms will work after this one 🤣

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

Holy leg burn…love it! Legs are jello. The leg extension sets are no joke wow!

Loved it, and thank you so much for the workout log. It made my life easier

McKenzie

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

Veronica

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

Kyana

Lorena

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

Hamstrings are on fire. Great way to end the weekend!

Micaela

#thursday buns day🖖🏻🫰👊🏻🦵🏻

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

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

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

You are my all time favorite trainer, Sam!

Steph

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Darrien

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Devon Dercole

Getting longer times every time with them weighted planks 💪🏼

Taylor Willman

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Taylor

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

That was BRUTAL. In the best way. But oh my gosh I’m wiped

Sarah Clark

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Love the landmine back rack hack squat mod. Thanks!

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Paola

Victoria

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Veronica Ayala

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

The monster walks are sneaky 🔥🔥🔥

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

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

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