Name: Playbook - Sam Sweeney - 11/14 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:44.916Z
Duration: 70 min
Description: 11/14 Chest, Delts, Triceps

Helena

Upper body push day continues to be my favorite day, even with the new split this week! Nothing beats this pump 💪❤️‍🔥😍

Megan

Arms were shaking at the end!🫨 💪 💥

Kody Young

First day done for this split and I'm already loving it ☺️ Will always be surprised by how much stronger I feel each split.

Melissa

Can’t feel my arms after the Tricep sets ☠️

Katie

Meghan

Great workout definitely felt the burn 🔥

Dominique

Jennifer Glenn

Never had a tri burn like that before 💪 🔥

Audry

Safia

My triceps are on 🔥at the end of that workout. Great upper body workout. 💪🏽

Dedra

Sarah

Becky

As long as I don’t need to use my triceps for anything today…
😂😂😂💪💪💪

Lisa

Kristen

Loved that I could adapt this to while I’m on a vacation!

Alexis

Yanely

Kristie

Caleb

Alicia Heier

Mia Arrowsmith

Challenging, but I had a lot of fun with this one!

Amber

Deja

Soriah

Loved the challenge and movement variations! Feeling so strong

Kayleigh B

Happy to have floor press again!  Was I the only who noticed the new shoes!?!☺️

Jennifer

Triceps and chest are on fire! Thank you 🥰🔥

Janelle

You know you had an awesome workout when it's difficult to use the keyboard. Swole 💪🏽

April

Delma Bruns Reyes

Marquis

This was awesome! Quick question. Is there any way you could start showing us how you get into the movement? For things like the floor press we only see you lifting it, but it would be so helpful to see how begin the whole movement. Even if you had to have someone hand it to you. It’s just nice to know how it’s done!

Cherry

💕Love Love Love💕 thank you 🙏🏼

Lorena

Loving the first two days of this new split ❤️🔥💪

Molly DiSabato

Taylor

Carly

Erin Price

Regina

Victoria

So sore from yesterday, trying to get up from the floor exercises was a workout of its own!

Kelli Coffey

Loving this split already! 🔥. The drop sets

Rachel

Nyakeh

Porchia

Olivia

Wish I would have started a little lighter on some of the exercises-it escalated quickly 😅

Natalie Helser

Stephanie

Happy Tuesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Chest, Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Barbell Floor Press: 4S/6-8R

2. Single Arm Floor Press: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate]

3a. Cable Straight Bar High Pull: 3S/10R drop 10R [20R total- drop the weight by 20-40% on your drop set]
3b. Seated See Saw Press: 3S/12-15R [R each side= 1 full rep] 

4. Kneeling Landmine Sven Press: 4S/10-12R 

5a. Cable Straight Bar Cable Push Downs: 3S/10R drop 10R drop 10R [30R total- drop the weight by 20-40% each drop set] 
5b. EZ Bar Skull Crushers: 3S/10-12R

11/14 Training Day Overview

Rep Range: 6-8R
Tempo: power, steady
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and lift the bar while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight and point your toes or bend your knees and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- depress your scapula and create a tight posterior chain, think about breaking the bar in half 
- life the barbell from the rack and position it over your chest
- keep your knuckles facing the ceiling 

Execution: 
- bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards the center of your chest
- tap your triceps to the ground at the bottom of the rep 
- extend your arms and press the barbell back up and over your chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Count: 8R, 6R, 4R, 4R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip
- lie on the ground in a supine position 
- extend your legs straight out and point your toes or choose to bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and position the dumbbell over your chest
- keep your knuckles facing the ceiling

Execution: 
- tuck your pinky forward just slightly
- bend your elbow so it travels below your shoulder and ~45 degrees from your torso
- lower the dumbbell and tap your tricep to the ground
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest at the top of the rep 
- keep knuckles facing up and wrists straight

Single Arm Dumbbell Floor Press

Rep Count: 10R drop 10R
*20R total
**drop the weight by 20-40% 
Tempo: steady 
Modification: dumbbell high pull

Set Up: 
- attach a straight bar to one side of the cabe and position it low
- step in front of the cable, facing the straight bar
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the straight bar with a pronated grip, just inside of shoulder width 
- stand directly in front of the cable 

Execution: 
- keep your shoulders back, traps down and pull the straight bar straight up along the line of your torso
- drive your elbows high and wide at the top of the rep 
- the bar should be in line with your chest, elbows above your shoulders
- contract your lateral delts
- extend your arms and lower the bar down in front of your torso again 
- keep your wrists straight

Cable Straight Bar High Pull

Rep Range: 12-15R 
*1R each side= 1 full rep 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support
- plant your feet on the ground, press your back into the seat
- pull your belly button to spine and set your brace
- extend your arms and lift the dumbbells up and into the overhead position 
- dumbbells should be directly over your delts at the top of the rep, palms facing in 
- keep a tall torso 

Execution: 
- bend one arm, allow your elbow to travel forward in line with your front delt
- lower the dumbbell to tap your front delt
- as you are extending your arm and pressing the dumbbell overhead again, begin to lower the dumbbell on the other side
- alternate each rep but keep your movement fluid like a “seesaw”
- keep knuckles facing the ceiling, wrists straight

Seated SeeSaw Press

Compound Set

Rep Range: 10-12R 
Tempo; steady 
Modification: seated incline Sven press

*use a landmine attachment or position the barbell in the corner of a rack or room  [see video]

Set Up: 
- position one end of the barbell in the landmine attachment or corner
- load the free end of the bar with appropriate weight 
- step in front of the loaded end of the bar, get down in a tall kneeling position facing the end of the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips pinned in, tall torso
- pin the end of the barbell between both palms and lift the bar to your chest
- squeeze the end of your bar between both palms, hold tension in your chest
- pin your elbows by your sides to start

Execution: 
- extend your arms straight forward and press the end of the bar away from your chest
- contract your chest
- bend your arms, keep your elbows tucked close to your sides
- lower the bar to your chest again with control 
- keep a tight grip on the end of the barbell 
- keep your chest upright

Kneeling Landmine Sven Press

Rep Count: 10R drop 10R drop 10R 
*30R total 
**drop the weight by 20-40% each drop set
Tempo: steady 
Modification: banded tricep pushdowns

Set Up: 
- attach a straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, shoulder width apart
- pull the bar and pin your elbows by your sides, slightly behind your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward just slightly 
- keep your wrists straight

Execution: 
- extend your arms and push the bar straight down towards the ground 
- contract your triceps
- bend your elbows, keep them tucked and traveling behind your torso
- release the bar to a 90 degree bend in your arms again 
- keep your traps down

Cable Straight Bar Push Downs

Rep Range: 10-12R
Tempo: steady
Modification: dumbbell skull crushers [pronated grip]

Set Up: 
- load the EZ bar with appropriate weight, or use just the bar
- grip the bar with a pronated grip, shoulder width apart
- lie on a flat bench in a supine position 
- plant your feet on the ground 
- extend your arms and position the bar over your chest
- pin your elbows in line with your front delts
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your elbows pinned over your front delts
- bend your arms and lower the bar towards your forehead 
- lower the bar to at least a 90 degree bend in your arms
- extend your arms and press the bar away from your forehead 
- contract your triceps 
- keep your wrists straight, elbows in line with your delts

EZ Bar Skull Crushers

11/14 Chest, Delts, Triceps

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

6/16 Quads, Glutes

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

Michelle 

6/5 Hamstrings, Glutes

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

Morgan

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

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!!

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!!

4/15 Chest, Triceps (sprints)

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

11/14 Chest, Delts, Triceps

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