Name: Playbook - Sam Sweeney - 1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]
Uploaded: 2026-06-17T00:04:48.197Z
Duration: 65 min
Description: 1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]

Andrea

Joyce

Carmen

That final superset had me like 🔥💀😅…Ending the week on these chest day mega pumps has sparked my absolute motivation 🥰

Megan

Kara Hutcheson

Loved the combos in this one, Sam! My chest and triceps are on 🔥🔥🔥

Sarah Guzak

Holy hell those hex presses. 💀☠️💀☠️🪦

Meghan

GWENDY

Melissa

Emily

I thought the 30 reps on the chest fly machine wasn't super helpful. I turned it into a drop set and felt that was a better movement. I didn't like the decline hex press because I also didn't feel like it was a beneficial movement.

Elisabeth

Hard. Normally I can knock out 20+ military pushups, but on Sweeney chest and tri days I’m lucky I can get half. Always a burner.

Nicole

Dedra

Holy chest and triceps! Looked much easier on paper.

Carrie

Felicia

Another one in the books!! Loved this one!

Linda

I usually hate training chest and I really loved this one!!

Brie

Raksha Pandey

Completamente destruido.

Finally back in the gym again after another lockdown and working out with limited equipment. So I enjoyed this workout very much!

Marthine

Mattie

It's so awesome to be excited for a chest day again! This challenge actually has me looking forward to training chest and triceps!

Amanda

Thank you for putting so much thought into the descriptions! I am feeling more confident than ever in the gym. My gym friends are noticing too ❤️

Veronica

Jane

Maggie Peressini

Chest is quickly becoming one of my favorite days, behind legs. I love the diversity of the movements, and I’m seeing my strength increase every week.

Jordan

Auriel

Michelle 

Timi Jo

Jessica Ramos

Kyliegh

Today was one of those workouts where i had to sit on the floor for a solid minute or two before i had the strength to get back up again after finishing with those dips 😂

Kate

Joanne Nichols

Great chest day! This app
Is the best part of my day!!

Anna Fowler

Not usually a big fan of chest days but this chest/tri combo was awesome! Ready for week 3!

Abby

I have always dreaded chest workouts…but I am loving these! Thanks Sam for helping me enjoy something I never thought I would 😂😁

Anna

Caroline Kuc

That was a killer chest and triceps day!! Starting to up my incline bench press game 💪🏼

Morgan

Paige

Never have I ever worked my triceps so hard 🥵🔥

Savanah

That bench dip burnout though 🥵💪🔥

Kody Young

Elisabeth Bowen

I loved this workout!!! It was one of my favorites so far

Chest days might be my new favourite 🤩

Christina

First workout since we got back from the hospital. Felt so good, despite being tired! Sleeping on a hospital bed with a sick baby is a workout in itself 😂 so glad to be home and in the gym! Triceps feel fantastic!

What a solid week of workouts! Feeling accomplished and STRONG💪🏼

Lacey

Jean

Great workouts this week!! Completed every single one of them. I appreciate all you do for your Sweendogg groupies. You are right…WE ARE A GROUP OF STRONG, KICK-ASS PEOPLE.

Sharon

Challenge week 2/day 6

Happy Saturday! 

11/15 Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation A or B from app. 

1. Incline Bench Press: 3S/8-10R + drop set on the last set [+1-2 warm up sets]

Compound Set: 
2. Neutral Grip Floor Press: 5S/6-8R [3 second eccentric each rep]
3. Push Ups [weighted]: 5S/30 seconds

Compound Set: 
4. Decline Bench Dumbbell Hex Press: 4S/6-8R drop 8-10R [3 second eccentric on 6-8R, drop set, every set]
5. Seated Overhead Tricep Extension: 4S/8-10R [3 second eccentric each rep]

Compound Set: 
6. Machine Chest Fly: 3S/30R
7. Double Cable Tricep Extensions: 3S/6-8R drop 8-10R [drop set, every set]

Burnout Challenge: Tricep Dips: 1S/Failure [keep track of reps completed]

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% and complete as many reps as possible with good form. Leave ~2 reps in the tank. 
Tempo: Power
Modification: Dumbbell Incline Bench Chest 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 Range: 6-8R
Tempo: 3 second eccentric
Modification: flat bench neutral grip chest press. 

- position yourself on the floor in a supine position. [chest up]
- bend your knees and plant your feet flat on the ground.
- pin your mid/upper back to the ground
- grip a dumbbell in each hand with a neutral grip. 
- begin with the arms extended so the dumbbells are in line with the front delts
- use a 3 second eccentric to lower the dumbbells until your triceps tap the floor. 
- as you lower, bend the elbows to your sides, 45 degrees from your torso. 
- drive your feet through the ground and press the dumbbells up as you extend the arms . 
- keep dumbbells in line with the front delts at the top of the rep.

Neutral Grip Floor Press

Time: 30 seconds
Tempo: steady
Modification: incline push ups or push ups on knees. 

**you may choose weighted push ups, or standard push ups with no weight, or use the modifications. 

- place plate on your back while in a table top position. 
- get into a high plank/push up position, hands just outside of your chest. 
- squeeze your glutes and quads simultaneously to help hold the brace and push your mid back through your scap to help with stability. 
- bend your elbows below the shoulders as you lower your chest to the ground. 
- drive your hands through the ground as you press yourself up into a high plank position. 
- make sure your body lowers and rises in one straight line. [try not to “worm” up]

Push Ups [weighted optional]

Compound Set

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: 3 second eccentric on first 6-8R, steady tempo on drop set
Modification: flat bench or floor dumbbell hex press. 

**If you do not have a decline bench available, slide a plate or two under one end of a flat bench to create a slight decline. 


- position yourself on a decline bench. 
- grip a dumbbell in each hand and push them together.
- begin with arms extended, dumbbells over the center of your chest. 
- tuck your elbows to your sides, squeeze the dumbbells together as you lower them to your chest. 
- continue to squeeze the dumbbells together as you press the dumbbells up and extend the arms. 
- use a 3 second eccentric on the first 6-8R
- drop the weight by 20-50% and continue with 8-10R with a steady tempo.

Decline Bench Dumbbell Hex Press

Rep Range: 8-10R
Tempo: 3 second eccentric


- sit on a bench with back support. 
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the back of the bench and press your feet flat into the ground
- extend your arms overhead so the dumbbell is hanging down between your arms
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and use a 3 second slow eccentric as you lower the dumbbell behind your head.
- lower to 90 degrees or just below
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Tricep Extensions

Rep Count: 30R 
Tempo: steady
Modification: flat bench dumbbell 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.

Machine Chest Fly

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: steady
Modification: one arm at a time cable cross body tricep extensions, dumbbell tricep kick backs. 

- position each side of the cable machine high. 
- grip each “knob” of the cable [no attachment] with each hand so that the cables are criss crossed. 
- pin your elbows by your sides  [retract/depress scapula]
- drive through your pinkies as you extend your arms down/out. [extend until arms are straight]
- contract your triceps. 
- release with control until you reach 90 degrees. 
- complete 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Double Cable Tricep Extensions

Reps: Failure
Tempo: steady
Modification: bend the knees and plant the feet on the ground for more assistance, or assisted dip machine. 

- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend legs out straight, drive heels through the ground. [or bend the legs for more support]
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- lower until you reach a 90 degree bend in the arms or just below. 
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close. 

*Keep track of how many reps you can complete with good form- failure.

Burnout Challenge: Bench Dips

1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

1/15 Chest and Triceps [CHALLENGE WK2/DAY 6]

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