Name: Playbook - Sam Sweeney - W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]
Uploaded: 2023-01-05T21:27:43.434Z
Duration: 60 min
Description: W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

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!!!!

Danelle

Jagriti Bisht

yangBAE

Jennifer

Warit

[Challenge week 8/day 6]

Training Day Overview:

Suggested accessory Equipment: large loop band

Warm Up: Foam Roll, 10-15 mins steady state cardio

Warm Up Sets: 1-2S
Rep Range: 2-4R
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: 10R
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: 6-8R 
Tempo: 3 second eccentric 
Modification: take out the decline and/or the band, or banded push ups on knees or incline

- stack plates, or use a bench or low box [the higher the bench or box, the more of a decline you will create, the more difficult the range of motion. Choose what will fit you best]
- loop a band around each hand and around your mid/high back 
- get down on the ground and place your feet up on the plates, bench, box.
- walk your hands out and plant them under the shoulders, just outside of chest width [high plank position]
- contract the glutes and quads and push your mid back through your Scap, hold this brace to keep full body tension 
- use a 3 second slow eccentric to bend the elbows below the shoulders and lower your chest to the ground [your chest must pass the height of the box, bench, plates in order for the deficit to be useful.]
- press through your palms and push up back into the high plank position

Slight Decline Banded Push Up

Rep Count: 1R + 10R [11 reps total]
Tempo: 10 second hold at the top of the first rep, steady tempo on last 10 reps
Modification: dumbbell incline 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. 
* hold for 10 seconds at the top of the rep on the first rep
- release with control until you reach a full stretch through the chest.
- move into steady reps for the last 10 reps

Machine Chest Fly

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: dumbbell Tricep kickbacks

- Use a cable rope attachment and position it high. 
- grip the rope with a neutral grip and pin the elbows by your sides. 
- start with arms bent at 90 degrees
- extend the rope down, ripping it apart, until your arms are fully extended at the bottom of the rep. 
- contract the triceps
- release with control until arms are bent at 90 degrees. 
- keep elbows pinned by your sides throughout.

Cable Rope Tricep Extensions

Rep Range: 8-10R each side 
Tempo: steady
Modification : seated on bench with back support

- sit on the ground with your mid back against the side of a flat bench.  
- grab a dumbbell and hold it in one hand
- push your back into the side of the bench and extend your legs out. 
- straighten your arm overhead so the dumbbell is in line with the shoulder 
- pin the elbow in place, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arm and lower the dumbbell behind your head towards the opposite shoulder
- lower until you reach a 90 degree bend in your arm or slightly below [full stretch in the tricep]
- lead with the pinky and extend the dumbbell back up into the overhead position. 
- contract the triceps
- perform 8-10 reps before switching sides

Seated Single Arm Overhead Extension

Time: 1 minute
Tempo: steady 
Modification: dumbbell skull crushers on flat bench.

- lie on the ground in a supine position [chest up] 
- plant your feet on the ground and create a stable base
- grip a dumbbell in each hand and extend the arms so the dumbbells are in line with the shoulders. [neutral grip, palms facing in] 
- bend at the elbows and lower the dumbbells back, to the sides of your head [keep palms facing in] 
- bring the elbows down to your sides, tap the triceps to the ground, and immediately press the dumbbells back up over the chest, in line with the shoulders . [palms stay facing in]

Rolling Skull Crushers

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. 

* this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.

- 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

W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

i’m going to like this program. You brought back a lot of moves that I haven’t done in a while.

Manda

Yasmeen

Jenna Butler

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

The tempo lifts really humbled and challenged me 🥵

Holy moly what a great upper body burn 🔥

Mary

Blake

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

Jenn

Joined a bit ago but thought I should start back at basics with 1.0….loving it.

Karen Arce

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

You keep me challenging me and I love it!

Shelby

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

Becky

Kristianna

Alex

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

Cheryl

Safia

A great push workout to return to the gym after a week of rest for the body 🫶🏻👏🏻

Nicky

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

Great variations and good quad activation off the bat!

Kendra

Tierra

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

Anette Jiglau

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

Christina

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

Sarah

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

Daisy

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

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]

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

Sarah Clark

Anto

Meena

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

This work out for me was complete and power giving. Thank you

joe-nato@hotmail.com

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

Serena

These are definitely getting harder. Wow!!!

Theresa

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

Jackie

Chantae

Jacque

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

Emma

Chelsea

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

Julian

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

Gladi

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

Melissa

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

Heather

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

Wendy

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

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

Last one couldn’t do it. Killer workout

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

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! 🥰

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

Krystal Gomez

Olivia

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

Felt so weak today but pushed through 💪🏻

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

Beth

Kelby

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

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

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

Loved this! Really got a good burn in my hamstrings

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

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

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

Was a very good workout. My legs are shaking

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

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

Khyama

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

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

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!

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

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

Shekinah

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

This one had me sweating hard !!! Love it !

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]

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

Kerenn

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

Katie Schultz

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

W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

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