Name: Playbook - Sam Sweeney - 1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]
Uploaded: 2026-06-17T00:04:48.164Z
Duration: 60 min
Description: 1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]

Soona

Lisa

Karla

Left the gym feeling like a she-hulk after that one 💪😍 I love every week, but as a whole, I think this week might have been my favorite so far!

Megan

Heather

Breanna

Raksha Pandey

I feel myself getting stronger 😍🥺😍 best feeling ever. Thanks Sam!!!!

Christina

Mike

Jennifer

jennifer Lewis

Kyliegh

Love the playlist, I had forgotten all about less than Jake and real big fish…and of course, your workouts are my favorite

Stephanie

I love a good push day 💪 challenging as always.

Erin Alvear

I absolutely love when the cables are incorporated. Those high flys and tricep extensions are my favorite. And this is my favorite week of training in months. I love the two Individual moves before the Super/compound Sets and the two round burner at the end!!

Brittney

Jane

Struggling mentally recently and something about this app, checking things off one by one, coupled with the actual workouts helps me more than anyone will ever know.

Veronica

Seriously am in love with this program. Was the only female on the “chest side” of the gym today and it was empowering 💪🏼

Kristie

Natasha

Kody Young

Emilie

I’m really enjoying the big sets of 20-15-12-8-5!

Owen Harrison

Michelle Correa

I've been hitting PR's with every burnout challenge! I love competing with myself

Sidney

Chris

Morgan

Jessica Ramos

Mandy 

Loving every workout! This was a goodie 😁

Natalie

Whew 🥵 another killer workout to end the week 🔥👊

Katie

Shannon Smolinski 

30 push ups.. kinda... Did 20 up on my toes, had to drop to knees but kept going till the arms couldn't push back up...does it count? 🥵🥵

Caroline Kuc

Kelly

My arms are dead haha!  I'm getting so much stronger with each workout, and I'm excited to see how far I can go!

Best way to finish the week. Feeling so strong and energized.

Ninia

Michelle 

Amanda Watt

Terence Caldwell

Yes!!! 6 days in a row and I feel on top of my game! This App is literally a game changer!!! 🙏🏼 #TeamSweendogg

Carmen

Yesenia

Getting stronger every week!!!! Added three to my push-up burn out, probably the most I’ve ever done consistently in my life! Cannot thank you both enough for this life changing program. Forever grateful ❤️

Jordan

Shelly

Angela Christine

This was a great workout! Was able to go up in weight on all moves! 👊🏻 was able to do 20 pushups for the burnout which makes me think I didn’t work hard enough 🤔.

Challenge week 3/day 6

Happy Saturday!

1/22 Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation routine A 

1. Incline Bench Press: 4S/6-8R [+1-2 warm up sets]

2. Barbell Floor Press: 5S/20R, 15R, 12R, 8R, 5R

Compound Set: 
3. Single Arm Neutral Grip Unsupported Chest Press: 3S/8-10R each side [2 second pause at the bottom and top of each rep] 
4. EZ Bar Skull Crushers: 3S/8-10R [2 second pause at the bottom and top of each rep]

Compound Set: 
5. High Cable Chest Fly: 3S/6-8R + 6-8 .5 reps
6. Inverted Skull Crushers: 3S/10-12R 

Compound Set: 
7. Incline Bench Dumbbell Low ‘V’ Fly: 3S/30 second reps + 30 second hold 
8. Cable Straight Bar Tricep Extensions: 3S/10R drop 10R drop 10R [triple drop set, every set]

Burnout Challenge: Push Ups: 1S/Failure [look back at your reps from week 1 to see your number to beat. Keep track of reps]

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: 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: 8-10R each side 
Tempo: 2 second pause at the bottom and at the top of each rep. 
Modification: single arm neutral grip flat bench 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 2 seconds at the bottom. 
- drive your feet through the ground and press the dumbbell up to the top of the rep, pause for 2 seconds at the top. 
- do not let your hips twist or turn as you press. 
- complete 8-10R on one side before moving to the other side.

Single Arm Neutral Grip Unsupported Chest press

Rep Range: 8-10R
Tempo: 2 second pause at the bottom and at the top of each rep
Modification: dumbbell skull crushers [pronated grip]

- grip an EZ bar with a pronated grip, shoulder width apart. 
- lie back on a flat bench and position the EZ bar above your chest, arms extended. 
- plant your feet flat on the ground
- keep the elbows pinned over the chest as you bend the arms and lower the EZ bar back towards your forehead/top of your head 
- bend the arms to 90 degrees [or just below] 
- pause at the bottom of the rep for 2 seconds. 
- press the EZ bar back up as you extend the arms so the bar is back over the chest
- contract the triceps and pause for 2 seconds.

EZ Bar Skull Crushers

Compound Set

Rep Range: 6-8R + 6-8 .5 Reps 
Tempo: steady 
Modification: machine, decline, or flat bench chest fly 

- attach single arm handles to each side of the cable. 
- position each side of the cable high. 
- grip each handle and stand in the center of the cable and take 1-2 steps forward. 
- lean the chest forward just slightly. 
- extend the arms out to your sides [following the line of the cables]
- palms in line with the shoulders [or slightly above] and facing down at the start. 
- lock in a slight bend in the elbows
- fly the handles down to meet in the center, in front of your torso
- contract the chest
- release the cables until the handles are in line with the shoulders and you can feel a full stretch in your chest. 
- complete 6-8 full reps 
- then complete 6-8 .5 reps. [release the cables only halfway way and hold tension on the chest for 6-8 half reps]

High Cable Chest Fly

Rep Range: 10-12R
Tempo: steady 
Modification: diamond push ups [on knees] or seated overhead tricep extensions. 

- set the barbell anywhere between knee and waist height. [the higher you set the bar the less tension you will work with, the lower the bar is set, the more tension. 
- grip the bar with a pronated grip, just outside shoulder width 
- step your feet back until your body is extended in a straight line [palms pressing into the bar and toes pressing into the ground]. 
- tuck the glutes and contract the quads, and push the mid back through the scapula. 
- hold this position and brace, create full body tension
- slowly bend the arms as you lower your head just under the bar. 
- bend arms to 90 degrees [or as far as you are able] before pressing through the palms and extending the arms 
- contract the triceps when arms are fully extended at the top of each rep.

Inverted Skull Crushers

Time: 1 minute [30 seconds steady reps + 30 second iso hold]
Tempo: steady, iso hold 

- set an incline bench to ~60-75 degree incline. 
- choose light dumbbells, sit on the incline bench and hold the dumbbells down by your sides
- use a supinated grip, palms up. 
- lock in a slight bend in the elbows. 
- raise the dumbbells to chest level, bringing the pinkies to meet at the top of the rep [dumbbells in a V shape at the top of the rep]
- lower with control until arms are fully extended down by your sides. 
- complete 30 seconds of steady reps
- then pause and hold the V shape at the top of the rep for 30 seconds [keep the tension in the chest. If tension creeps in to the shoulders or neck, take a small rest or break up the time]

Incline Bench Dumbbell Low ‘V’ Fly

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: bent over tricep kickbacks 

- attach a straight bar to the cable machine and position it high. 
- grip the bar with a pronated grip [palms down]
- pin your elbows by your sides and lean the chest forward just slightly [keep a neutral spine]
- begin with the arms bent at 90 degrees
- push down on the straight bar as you extend the arms down
- contract the triceps
- complete 10R before dropping the weight by 20-50% 
- complete 10R more before dropping the weight again by 20-50%
- complete 10R to complete the set.

Cable Straight Bar Tricep Pushdowns

Reps: Failure [as many reps as you can complete with good form]
Tempo: steady 
Modification: incline push ups or push ups on knees 

[check back at your reps logged during week 1 to find your reps to beat. Keep track of your rep count.]

- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]

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

Porchia

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 ♾️

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!

Emily

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

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 🔥

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

1/22 Chest and Triceps [CHALLENGE WK3/DAY 6]

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