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]

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]

1st time using your workout and damn!🥵 I have been unmotivated and struggling, I found just what I needed! ❤️❤️
THANK YOU!

Leslie Wheatley

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

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Melissa

Audrey Cadena

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Some unilateral modifications for being 3mo pp. I may suggest more modifications on all your programs

Abbey

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

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

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

Tierra

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Serena

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

Anto

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

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

Jacque

Katie

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

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

Meena

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

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

Theresa

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

These are definitely getting harder. Wow!!!

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

Jackie

Chantae

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

Hi hinge into good mornings was a little weird for me but also my first time doing a hip hinge. 

Great workout.

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

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

Such a challenging workout but oh so good! And only week 3! 🔥

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

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

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

Wendy

I loved it all but the bicep work was 🥵

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

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

Those abductor planks are way more challenging than they look

Danelle

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

Kerenn

Kelby

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

So mentally challenging or maybe physically I’m spent but I did it!

Holy quads!! This is my new fav leg workout.

Beth

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

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

These circuits are great for a good sweat and getting that heart rate up

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

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

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

Katie Schultz

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Marina Pillyawets

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

Khyama

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

Judith

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

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

Shekinah

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

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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

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

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

Veronica

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

Amazing these full body days are the best

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]

Sophia Shearing

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

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

Gillian

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

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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

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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