Name: Playbook - Sam Sweeney - 11/16 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.833Z
Duration: 65 min
Description: 11/16 Chest and Triceps

yangBAE

Sean

All that neutral grip has got me PUMPED 💪💪💪

Megan

Those cable tricep extension w/ iso holds 😮‍💨🔥

Sarah

That floor press with hold is a freaking BEAR! I was shaking and grunting but got through it, phew!

allison

Not my favorite chest day. I like how the core always pairs with the body part we are working!

Alexandra Casi

Can't believe I can rep 95lbs bench for 10. Proud of myself 😭

Kelsey

Lyndsey Rozzi

Megan Laudick

Janelle

Kimmy

Dedra

Rushed for time so didn’t get to finish and enjoy it all! But it looked like a solid finish 💪🏻✊🏻

Kaitlin

Tamarra

Jane

Humberto

JulieAnn

Shelby

Jennifer

Fav chest/tricep workout since the new split!

Laura Arellano

It was 17 degrees in my garage this morning and this workout definitely kept me warm lol

Lacey

Audi

Lizz

Kaylin

Loved this one!  🔥. This whole split is awesome!

Audry

Porchia

Lakshmi Neelesh Nimmagadda

“Have your chest tap the floor” 😂 hilarious after my chest was TOAST 🔥

Corrine

Nyakeh

Happy Wednesday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Chest and Triceps: 

Compound Set: 
1A. Bench Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Scap Push Ups: 4S/6-10R [2 second eccentric, 2 second pause at the top] 

2. Dumbbell Floor Press: 5S/12-16R total [6-8R w/ 2 second pause at the bottom and top of each rep + 6-8R steady reps] 

Compound Set: 
3A. Single Arm Pronated Grip Cable Chest Fly: 3S/8-10R each side [3 second eccentric] 
3B. Double Cable Tricep Extensions w/ Iso Hold: 3S/60 seconds [switch arms every 10 seconds] 

Compound Set: 
4A. High Incline Neutral Grip Alternating Chest Press: 3S/12-15R each side 
4B. EZ Bar Close Grip Skull Crushers to Press [floor]: 3S/16-20R total [8-10R skull crushers + 8-10R press] 

Optional Core Work: Inchworm: 3-5S/30 seconds [30 second rest between sets]

11/16 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: dumbbell flat bench press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps.

Bench Press

Rep Range: 6-10R 
Tempo: 2 second eccentric, 2 second pause at the bottom, 2 second pause at the top
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

Set Up: 
- get down on the ground in a push up position, hands positioned just outside of your chest [grip the ground with your fingers]
- squeeze your glutes and keep your body in a straight line 
- push your mid back through your scap [exaggerate a rounded upper back] to begin- this will put your in a “hollow” position 
- keep your arms straight [a very slight bend is ok so you do not hyperextend in your arms] 

Execution: 
- DO NOT BEND YOUR ARMS
- use a 2 second eccentric to retract your scapula by squeezing them together [they should move towards your spine] 
- simply by retracting your scapula, and pulling them together, you should feel your body lower [only INCHES- arms and legs straight]
- squeeze your scap together at the bottom and contract your mid back- hold for 2 seconds 
- use a 2 second concentric to protract your scapula- push them away from your spine- 
*its helpful to think about pushing your mid back through your scapula as you protract- we want an accentuated movement 
- contract and hold for 2 seconds at the top of the rep 

*this is a SMALL movement- the more you practice, the more your scap will move freely and appropriately-

Scap Push Ups

Compound Set

Rep Range: 12-16R total 
[6-8R w/ pause at bottom and top of rep + 6-8R no pause]
Tempo: 2 second pause at bottom and top of each rep on first 6-8R, steady tempo on final 6-8R 
Modification: flat bench dumbbell chest press

Set Up: 
- grip a dumbbell in each hand 
- sit on the ground 
- bend your legs and plant your feet on the ground 
- lie your torso back until your back is on the ground
- squeeze your glutes, and create stiffness in your trunk by bracing your abs
- lift your dumbbells up and over your chest, arms extended towards the ceiling 
- keep a pronated grip at the top of the rep

Execution: 
- bend your elbows and lower your dumbbells, elbows should travel at about 45 degrees from your torso 
- rotate the grip on your dumbbells to neutral at the bottom of the rep 
- tap your triceps on the ground [2 second pause at bottom on first 6-8R] before extending both arms and pressing the dumbbells back up and over your chest
- again, rotate your grip back to pronated at the top of the rep 
- contract your chest
- [pause for 2 seconds at the top of the rep on your first 6-8R, steady tempo on final reps]

Dumbbell Floor Press [neutral to pronated]

Rep Range: 8-10R each side 
Tempo: 3 second eccentric
Modification: pronated grip flat bench dumbbell chest fly 

Set Up: 
- position one side of the cable high, above shoulder height 
- use no attachment 
- stand next to the cable, facing 90 degrees from the cable 
- grip the knob of the cable with a pronated grip 
- step away from the cable 1-2 steps and forward 1-2 steps
- lock a slight bend in your elbow and begin with your arm extended towards the cable 
- bend your torso forward slightly
- keep a neutral head/neck/spine 

Execution: 
- pull the cable forward and towards the ground in line with the center of your chest
- when your hand is under your chest, contract your pec
- use a 3 second eccentric to release the cable with control 
- release the cable until your hand is in line with or slightly behind your torso
- complete all reps on one side before moving to the next

Single Arm Pronated Grip Cable Chest Fly [bent forward]

Time: 60 seconds total [switch hold/reps arm every 10 seconds]
Tempo: iso hold on non repping arm, steady tempo on reps 
Modification: chest supported dumbbell tricep kickbacks

Set Up: 
- position each side of the cable machine high, above shoulder height 
- criss cross the cables as you grip each knob with the opposite hand
- step to the center of the cable, slightly in front of the cable rig
- pull the cables and pin your elbows by your sides, arms bent at 90 degrees to begin
- squeeze your glutes, tuck your ribs and brace

Execution: 
- extend your arms down and slightly out to your sides [~45 degrees from your torso
- contract your triceps 
- hold this contraction on one side with arm extended
- release the cable as you bend your arm back towards the center, start position 
- continue reps on one sides while holding on the other side 
- switch repping/holding arm every 10 seconds for 60 full seconds

Double Cable Tricep Extensions w/ Iso Hold

Rep Range: 12-15R total 
Tempo: steady 

Set Up: 
- set your bench to a high incline ~75 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground 
- extend your arms and lift the dumbbells up and over your chest [in line with your front delts]
- palms should face each other with arms extended

Execution: 
- keep one arm extended over your chest as you bend the other arm and lower your dumbbell
- as you lower the dumbbell keep your elbow close to your side, and below your torso
- lower the dumbbell to a 90 degree bend in your arm, or below 
- extend your arm and press the dumbbell back up and over your chest to meet the other arm 
- contract your pecs
- alternate arms each rep as you lower and press over your chest
- keep elbows close to your sides as you lower the dumbbell

High Incline Alternating Neutral Grip Chest Press

Rep Range: 16-20R total [8-10R skull crushers +8-10R press]
Tempo: steady 
Modification: dumbbell skull crushers to dumbbell hex press 

Set Up: 
- sit on the ground
- grip an ez bar with a close grip, inside shoulder width, pronated grip [hands almost touching if you can] 
- lie back in a supine position, chest up 
- bend your legs and plant your feet on the ground 
- lock in a stiff trunk, brace 
- extend your arms and position the ez bar over your chest

Execution: 
- keep your elbows pinned over your front delts as you bend your arms and lower the ez bar back towards your face 
- lower the bar until your arms are bent at 90 degrees, elbows fixed over your shoulders
- extend your arms again as you press the bar back up and over your chest, arms straight 
- contract your triceps 
- complete 8-10R of skull crushers
- keep a close grip on the bar and move to the close grip press
- with the bar positioned over your chest, bend your elbows and lower the bar to your chest 
- allow your elbows to angle away from your torso slightly as you lower the bar
- lower the bar as far as you are able, tap center of your chest if possible
- extend your arms and press the bar back up and over your chest
- contract your triceps 
- complete 8-10R close grip press

EZ Bar Close Grip Skull Crushers to Press [floor]

Time: 30 seconds 
Tempo: steady 
Modification: take the push up out, focus on the walk out with hands and walk in with feet 

*3-5 sets
*30 second rest between sets

Set Up: 
- start standing with your feet together 
- squeeze your glutes and keep your trunk stiff

Execution:
- keep your legs as straight as possible and bend your torso forward as you reach your hands to the ground 
- plant your hands on the ground [again, legs as straight as possible, a slight bend is ok] 
- walk your hands out until they are under your shoulders
- maintain a neutral spine position, glutes squeezed, ribs tucked
- bend your elbows, keep them tucked by your sides [~45 degrees from your torso] 
- lower your chest to tap the ground [neck/head stays neutral] 
- extend your arms and press yourself back up into the high plank position 
- keep your hands on the ground and lift your hips towards the ceiling as you walk your feet in towards your hands
- walk your feet in as far as you are able with straight legs [feel a full stretch through your hamstrings]
- continue reps by keeping your hands on the ground and immediately walk back out

Optional Core Work: Inchworm

11/16 Chest and 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 ❤️‍🔥

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!

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

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 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

11/16 Chest and Triceps

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