Name: Playbook - Sam Sweeney - W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]
Uploaded: 2023-01-05T21:27:43.376Z
Duration: 60 min
Description: W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Awesome workout! Upper body is sore fire 🔥

Colleen

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!

Tamara

Christina

Jacque

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

You are my all time favorite trainer, Sam!

Stephanie

This was a very pleasant yet effective workout!

allison

I usually hate training chest and battle my mindset through it but this was pretty fun!!

Darrien

Looking forward to when I can finally do regular push ups and many of them!!

Sara

Thursday✅noontime let’s get some good vibes 😎

yangBAE

I could do 3 dips for the burnout. 3……😳

Jennifer

Morgan

[Challenge week 6/day 6]

Training Day Overview: 

Suggested accessory equipment: large loop band. 

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

Warm Up Sets: 1-2S
Rep Range: 4-6R
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: 5R
Tempo: 5 second eccentric 
Modification: no band, and/or on the knees. 


- hook each side of a large loop band around the pins of a barbell rack, positioned low. [ you could also just hook the band around each hand and behind your back]
- position yourself under the band so the band lies across your mid back. 
- plant the hands on the ground, slightly wider than shoulder width, below the shoulders. 
- squeeze your glutes and quads simultaneously and push your mid back through your scap [slightly rounding the upper back to hold the brace]
- use a 5 second eccentric as you bend the elbows below the shoulders and lower your chest to the ground. 
- drive your palms through the ground and press yourself up into the start position. 
- the hips/torso must rise and fall together [watch for hips to rise or fall faster than the torso, especially working against the tension of the band]

Banded Push Ups

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep. 
Modification: flat bench single arm 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 3 seconds at the bottom. 
- drive your feet through the ground and press the dumbbell up to the top of the rep
- do not let your hips twist or turn as you press. 
- complete 6-8R on one side before moving to the other side.

Neutral Grip, Single Arm Unsupported Chest Press

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: dumbbell flat bench 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.
- complete 10R before dropping the weight by 20-50% 
- complete 10 more reps before dropping the weight again
- finally complete 10 last reps to finish the set.

Chest Fly Machine

Triset

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell overhead extension


- position yourself on a bench with back support
- hold the EZ bar with a pronated grip, shoulder width or just inside. 
- raise the bar and extend your arms overhead [palms facing forward at the top of the rep, when arms are extended]
- keep the elbows pinned overhead, in line with the shoulders 
- depress the scap and lock them in place to help support your shoulders in this position. 
- slowly bend your elbows and lower the ez bar back behind your head until your arms reach a 90 degree bend or just below [full stretch in the triceps]
- keep the elbows pinned in place as you press the bar back up overhead, arms extended at the top of the rep.

Seated EZ Bar Overhead Extension

Rep Range: 6-8R each side 
Tempo: 1-2 second pause at the top of the rep. 

- grip a dumbbell in one hand
- keep a neutral spine as you bend forward and stabilize with one hand and knee on a bench. 
- raise the elbow of the arm holding the dumbbell and pin it by your side. 
- keep your head, neck, and spine neutral
- keep your shoulders square to the ground. 
- extend your arm back, kicking the dumbbell out, leading with the pinky until the arm is straight. 
- contract your triceps for 1-2 seconds
- lower with control, keeping the elbow pinned high, by your side.

Single Arm Bent Over Tricep Kickback

Compound Set

Rep Count: 5R
Tempo: steady 
Modification: diamond push ups on your knees or incline push ups [hands on bench, feet on ground.]

**drop to your knees at any point throughout the 10 sets**

**10 sets of 5 reps every 10 seconds*

- position yourself on the ground in a push up/high plank position. 
- move your hands in so they are inside shoulder width [make a diamond shape with your fingers if possible, how close your hands are will also be dictated by your upper body mobility. Position your hands in the strongest position for you, inside shoulder width.]
- squeeze the glutes and quads simultaneously and push your mid back through your scapula to hold the brace. 
- bend the elbows and keep them close to your sides as you lower your chest towards the ground. 
- lower until you reach a full stretch in the triceps and chest [or simply lower as far as your strength allows, arms bent at least 90 degrees at the bottom]
- press through your palms and straighten your arms as you return to the start position. 
- drop to your knees at any point throughout the 10 sets to finish the reps. 
- make sure the hips and torso rise and fall together [watch for the hips dipping or rising before the torso]

Diamond Push Ups

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 4’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

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

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What a killerrrr!!!! Awesome workout 🦵🏽

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

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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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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!

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

Mena

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

Charis Gessel

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

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

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