Name: Playbook - Sam Sweeney - 1/29 Chest and Triceps [CHALLENGE WK4/DAY 6]
Uploaded: 2026-06-17T00:04:48.129Z
Duration: 60 min
Description: 1/29 Chest and Triceps [CHALLENGE WK4/DAY 6]

My incline bench is finally at the level my flat bench was before lockdown. ☺️ Thanks for the push! 🔥

Victoria

Marelys Duenas

Joyce

I did this one last Saturday but forgot to hit complete! It was great! I could barely do any dips at the end for my burnout set!🥵

Lindsay

Good one!  Triceps on 🔥 at the end!  Landmine + triceps press combo got me!

Heather

Arms are on 🔥 loved the BW tricep extension

Sammi

Cheri

Dead. I did med ball alternating push ups at the end and that really burnt me out… actually faceplanted into the turf just about 🤓😬😮‍💨😮‍💨🤝

Keara

Kyliegh

The slight decline bench was pretty smart 🔥 and I lowkey died at the barbell floor skullcrushers haha

not a huge chest/tricep fan but that workout was incredible!!! loved every second and rep.

Kelly

My first workout after recovering from stomach virus, COVID and UTI. I wouldn’t say it was my best but I was able to do every exercise. 🎉

Amanda Howell

Francesca

Amanda

Jacqueline

Emily

Took a rest yesterday and listen to my body. But I’m glad I did rest yesterday bc my chest is pump 💥

JulieAnn

Kate

It was tough and exactly what I needed to get my day started!!

Barbara

LOVE LOVE LOVE!!! I feel very pumped after this one 🤩

Morgan

I F*CKING LOVE YOUR WORKOUTS!!! WEEK 4 & changes have begun! 💖💖🔥🔥🤩🤩

Mandy 

The daily programming has yet to disappoint! My arms were toast after this chest + tricep workout! Thank you Sam & Noel ❤️🙌💙

Katie

Chris

Loved the challenge in all parts of the chest today!

Jessica

Portia

Sara

Megan Laudick

Mia Arrowsmith

Improved my dips by 3, which I’m happy with, especially being at the end of that workout. Also got up to 115 on decline for my 5 set!!

Jordan

So good I actually had my first failed rep my tris were so dead. I had to be saved my strangers 💀

Cristiani

Catherine

I Loved it ty for not killing me today 🥰

Gloria

Every workout keeps me wanting more! 🙌. Absolutely loved the 3 way fly and floor one arm tricep press.  🔥

I can feel myself getting stronger and that makes me so excited

Sharlene

They just keep getting better. I really loved this cheat day!

Savanah

How was it?! Freakin awesome!! Hit a new PR on the incline chest press 💪🏻🔥🤪

Jennifer

Megan

So glad I showed up!
🤩 = single arm floor tricep press

Cindy Smith

Kody Young

Everything hurts and I'm dying... 🥵🔥😅

Great workout! Great way to start Saturday. 
30days of consistency!!!

paul

[Challenge week 4/day 6]

Happy Saturday!

1/29 Training Day Overview: 

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

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

2. Slight Decline Bench Press: 5S/20R, 15R, 12R, 8R, 5R

Compound Set: 
3. Weighted Push Ups: 3S/6-8R [3 second eccentric]
4. Floor Barbell Skull Crushers: 3S/6-8R 

Compound Set: 
5. Incline Bench 3 Way Chest Fly: 3S/6-8 rounds [pronated+neutral+supinated= 1 round]
6. Incline Bench Supported Tricep Kickbacks: 3S/10-12R

Compound Set:
7. Landmine Sven Press: 2S/1 minute [alternate between 15 seconds reps, 15 hold at the top of the rep for 1 minute]
8. Single Arm Tricep Floor Press: 2S/8-10R each side 

Burnout Challenge: Bench Dips: 1S/Failure [check back at your records from week 2 for your reps to beat, track your sets.]

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

1/29 Chest and Triceps [CHALLENGE WK4/DAY 6]

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

Porchia

6/16 Quads, Glutes

Audry

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!

Michelle 

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 🔥

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

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

Lisa

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

1/29 Chest and Triceps [CHALLENGE WK4/DAY 6]

Community

More workouts from Sam Sweeney