Name: Playbook - Sam Sweeney - W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]
Uploaded: 2023-01-05T21:27:43.318Z
Duration: 60 min
Description: W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

Tamara

I feel the tear! Lol! Awesome! Thank you!

Christina

Heather

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

Sarah

Sher

Chenay

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

Sara

Micaela

Kayla

yangBAE

Lindsay

Warit

[Challenge week 4/day 6]

Training Day Overview: 

Warm Up: foam roll, upper body warm up and activation routine from app

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: decline bench dumbbell chest press

*use a decline bench or simply place a plate or two under one end of the flat bench to create the slight decline we are looking for- as shown in video. 

- set up on your incline bench so the barbell is at an appropriate height to un-rack the bar safely
- depress the scapula and glue your hips in place by locking in the natural arch in your low back. 
- place both feet on the ground, toes in line with the knees. 
- contract the glutes to help brace in this position. 
- grip the barbell with a pronated grip, slightly wider than shoulder width. 
- un rack the barbell and position it over your chest. 
- as you lower the bar to your chest, bend the elbows below the shoulders [45 degree angle] 
- lower the bar to tap your chest or to at least a 90 degree bend in the arms. 
- drive your feet through the ground as you extend the arms and press back up into the start position.

Slight Decline Bench Press

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: no weight, push ups on knees or incline push ups (hands on bench, feet on floor)

- get into a kneeling position on the ground. 
- hold a plate with both hands and position it on your back 
- plant your hands on the ground, slightly wider than shoulder width, hands outside the chest. 
- step the feet back into a high plank/push up position. 
- push your mid back through your scapula and pin it in place [this will create stability for your shoulders and also allow the plate to balance on your back better]
- contract the glutes and quads simultaneously to hold the brace. 
- slowly lower your chest to the ground using a 3 second eccentric. 
- as you lower bend the elbows so they are below the shoulders, out at a 45 degree angle from the torso. 
- lower until you feet a full stretch in the chest. 
- drive your hands through the ground as you extend the arms and press back into a high plank/push up position. 
- do not allow your body to “worm” up. Hips and chest should rise and lower in a straight line.

[Weighted] Push Ups

Rep Range: 6-8R
Tempo: 2-3 second eccentric [control the eccentric ]
Modification: Floor dumbbell skull crushers

- position yourself in a supine position on the ground. 
- grip the barbell with a pronated grip, shoulder width apart. 
- lay back so your back is flat on the ground and press the barbell so it is over the chest. 
- lock the elbows in place, in line with the front delts. 
- slowly begin to bend the elbows and lower the bar back behind your head until your arms reach a 90 degree bend or the plates of your bar tap the ground [use rubber plates if you choose to use weight to control the ROM]
- then extend the arms and press the bar back up, over the chest
- elbows should not move forward/back as you move through the reps, keep them pinned in place.

Floor Barbell Skull Crusher

Compound Set

Rep Range: 6-8 Rounds-[pronated grip fly + neutral grip fly + supinated grip fly= 1 round]
Tempo: steady 

- set up on an incline bench with a dumbbell in each hand. [incline bench at 60-75 degrees]
- extend the arms and position the dumbbells in line with the (high) chest. 
- lock in a slight bend in the elbows. 
- plant your feet firmly on the ground. 
- begin with a pronated grip on the dumbbells and slowly lower the dumbbells out to your sides, until they are in line with the high chest/front delt
- lead with the thumbs as you fly the dumbbells back up and to the center. 
- rotate your grip to neutral and repeat the fly. 
- and again at the top of the rep rotate your grip to supinated and repeat the fly. 
- on your supinated grip fly, you will want to lower the dumbbells so they are below your chest at the bottom of the rep. Bring the pinkies together in a “V” shape at the top of the rep, in line with the center of your chest.

Incline Bench 3 Way Chest Fly

Rep Range: 10-12R
Tempo: steady 

- grip a dumbbell in each hand and position your chest on a high incline bench 
- keep the head/neck/spine neutral
- bend the arms and raise the elbows so they are in line with or slightly above your torso. 
- pin the elbows in position by your sides, do not let them fall throughout each set. 
- drive through the pinkies as you kick the dumbbells back until the arms are fully extended
- contract the triceps. 
- lower the dumbbells with control until you reach a 90 degree bend in the arms [dumbbells under the elbows]. 
- keep chest/hips pinned to bench.

Incline Bench Supported Tricep Kick Backs

Time: 1 minute [alternate between 15 seconds reps, 15 second hold/squeeze at the top of the rep, for one minute]
Tempo: steady, iso hold
Modification: incline bench dumbbell hex press

* If you do not have access to a landmine machine you can simply shove one end of the barbell into a corner of the room. Wrap a towel around the end if needed to protect the wall. 

- set up the barbell in the landmine attachment or corner of the room 
- get down on the ground into a kneeling position. 
- keep the hips forward and glutes engaged to help hold a brace and keep your hips from twisting. 
- squeeze one end of the barbell with both hands and position it at your chest, elbows tucked by your sides [there should be tension on the chest just with you squeezing the barbell with your hands] 
- keep squeezing the barbell as you extend the arms forward, in a diagonal line that matches the movement pattern of the bar. 
- squeeze the chest at the top of the rep. 
- continue reps for 15 seconds before pausing and holding the contraction on the chest at the top of the rep for 15 seconds more. 
- alternate between reps and holds for 1 full minute.

Kneeling Landmine Sven Press

Rep Range: 6-10R each side 
Tempo: steady 
Modification: bend the bottom and top leg and move the pressing hand further away from the body. 

- get down on the ground, lying on one side. 
- extend your legs out and wrap the arm closest to the ground over your body so your hand grips your opposite shoulder
- position your other hand on the ground in line with the chest or just below. The closer your hand is to your body the more ROM/tension on the press. If you step your pressing hand away from the body slightly, the less ROM/tension. 
- keep your hips as square as you can and drive your hand through the ground as you extend the arm and press your upper body off the ground. 
- contract the tricep
- lower body stays on the ground, extend the top leg forward as you press (for leverage).
- lower the upper body back to the ground with control. 
- repeat on both sides.

Single Arm Floor Tricep Press

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady 
Modification: bend the knees and plant the feet on the ground. 

*Check back at week 2’s burnout challenge for your reps to beat. Keep track of each set

- position yourself on the side of a flat bench. 
- grip the bench slightly outside the shoulders, palms down, fingers facing away
- extend the arms and legs, legs can be straight out [more difficult] or bent with feet planted [modified] 
- keep your back close to the edge of the bench as you bend your elbows and lower your glutes towards the ground. 
- lower to a 90 degree bend in the arms or just below 
- press your palms through the bench and extend the arms
- contract your triceps at the top
- try to keep the shoulders from rolling forward as you lower
- keeping your back close to the edge of the bench will help keep tension off of the shoulders. Pay attention to your personal ROM here and only lower as far as feels in control for you.

Burnout Challenge: Bench Dips

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

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

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

Krystal West

Evan

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

Eric

Jude

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

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

Parmida

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

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

Jessica

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

Jenn

Christine

Caroline

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

Erica

Stephanie

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.

Colleen

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

Slow and steady. Not esp sore in one area so I guess that’s good right?

Yaritza

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

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!

Blake

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

Every time I fall more and more in love with exercising. Addictive x

Jana

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

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

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

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

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

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Karen

my glutes have never come close to cramping lol.

Taylor

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

Dying after that workout 🏋🏻‍♀️

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

Julian

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

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

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

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

Love this workout. Rack run has me on the floor dead!

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

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

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

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

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

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

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

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

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

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

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

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

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

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

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

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

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

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

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

Daisy

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

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

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

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

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

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

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

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

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

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

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

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

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

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

Kiki

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

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

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

Kelby

Kailey

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

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

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

I have definition in my triceps bc of these freaking workouts! 💪🏻

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

Katie Schultz

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

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

Haley Kadish

Sophia

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

Jackie

Danelle

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

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

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

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