Name: Playbook - Sam Sweeney - 11/18 Chest, Triceps
Uploaded: 2026-06-17T00:04:43.291Z
Duration: 60 min
Description: 11/18 Chest, Triceps

Favorite workout this week! The tricep pump was just perfection 💖

Megan

Been loving the tricep blast at the end of the chest workout!

Kody Young

🔥🔥🔥deload week. When hard on primary lowest and hit PR

Marta

Skull crushers and flys were great movements

Lexi

Stefanie

Aimee

Kimmy

Deja

Porchia

Lorena

April

Morgan

Keri

Nikki

Regina

Madison

Mia Arrowsmith

Alexandra VanHook

Jamie

Audry

Marsha Ross

Tamara

Amanda Smith

Renata

Happy Monday! 

Week 5 of 5 week split [Optional deload week]

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, Triceps:

OPTIONAL CNS Activation: Med Ball Floor Slams: 3-4S/20 seconds on-10 seconds off

1. Primary Unilateral Movement: Single Arm Neutral Grip Chest Press: 4S/6-8R each side 
*75 seconds rest*

2. Secondary Compound Movement: Push Ups (incline/on knees, bodyweight, or weighted): 4S/6-10R
*90 seconds rest*

3. Low Incline 3 Way Dumbbell Chest Fly: 4S/6-8R [supinated + neutral + pronated grip = 1 full rep]
*75 seconds rest*

4a. Single Arm Cable Tricep Push Down: 3S/10-12R each side [2 second hold at the top of each rep]
4b. Decline Bench Corkscrew Dumbbell Skull Crushers: 3S/8-10R [3 second eccentric each rep]
*75 seconds rest*

5. Finisher: Incline Bench Chest Press Finisher: 5 Minutes/30 seconds on- 30 seconds off 
*choose a weight you know you are able to press for 10R comfortably and with good form*

DAILY STEP GOAL: 8-10K

11/18 Training Day Overview

Time: 20 seconds on- 10 seconds off
Tempo: explosive
Modification: cable or dumbbell wood chop (10 sec each side), or dumbbell twists (dumbbell held at chest).

Optional CNS Activation: Med Ball Floor Slams

Rep Range: 6-8R each side
Tempo: steady

Target Muscle Group: chest

Set Up:
- grip a dumbbell in one hand, neutral grip
- sit on the ground, extend your legs out in front of you
- rest the dumbbell on your legs
- use you leg to assist you in life the dumbbell as you lie back in a supine position
- point your toes, squeeze your glutes, pull belly button to spine, and set your brace
- dumbbell should be positioned over your chest on one side, palm facing in 
- keep you hips and back glued to the ground

Execution:
- bend your elbow so it travels ~45 degrees from your torso
- lower the dumbbell to one side of your chest
- tap your Tricep to the ground at the bottom of the rep
- keep knuckles facing the ceiling
- extend your arm and press the dumbbell over your chest again 
- contract your chest (pec on one side)
- keep wrists locked straight

Single Arm Neutral Grip Floor Press

Rep Range: 6-10R 
Tempo: steady 
Modification: incline push ups (hands on bench, feet on ground), push ups on knees (on the ground), or flat bench dumbbell chest press

Target Muscle Group: chest (and triceps)

Set Up:
- plant your hands on the ground under you shoulders, just outside of your chest
- step your feet back into a hip width stance, drive the balls of your feet into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep your hips in line with your torso
- think about your body traveling in one stiff and straight line, keep full body tension

Execution:
- think about screwing your hands into the ground
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest towards the ground between your hands
- tap your chest to the ground (or lower to at least a 90 degree bend in your arms)
- extend your arms and press your chest away from the ground 
- contract your chest and triceps 
- do not let your hips sink as your lower and press

Push Ups (incline/on knees, bodyweight, or weighted)

Rep Range: 6-8R total
*1R supinated grip + 1R neutral grip + 1R pronated grip= 1 full rep
Tempo: steady 

Target Muscle Group: chest (upper/mid/lower pec)

Set Up: 
- set your bench to a low 30-45 degree incline
- grip a dumbbell in each hand
- sit on the bench, press your back into the pad, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells over your chest
- pin a slight bend in your arms
- begin with your thumbs together, slightly supinated grip 
- keep your wrists pinned straight

Execution: 
- lower the dumbbells low at about a 45 degree from your torso
- lift the dumbbells and fly them over your chest again so your pinkies meet in line with the center of your chest, contract your chest [low pec]
- rotate your grip to neutral, palms facing in
- extend your arms and lower the dumbbells out to each side, in line with your chest
- lift the dumbbells and fly them over the center of your chest again, contract your chest [mid pec]
- rotate your grip to pronated
- extend your arms out to your sides, in line with your front delts
- lift the dumbbells and fly them over the  center of your chest again, thumbs should meet in the middle, contract your chest [high pec]
- keep a slight bend pinned in your arms
- keep your wrists pinned straight

Low Incline 3 Way Dumbbell Chest Fly

Rep Range: 10-12R each side
Tempo: 2 second hold at the top of each rep 
Modification: banded tricep push down, or bent over dumbbell tricep kickback

Target Muscle Group: Triceps

Set Up: 
- attach a single arm handle to one side of the cable and position it high
- step in front of the cable, facing the handle
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handle with a pronated grip
- bend your arm at 90 degrees and pin your elbow by your side, slightly behind your torso
- keep your traps pinned down, shoulders back 
- keep wrist straight

Single Arm Cable Tricep Push Down

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: bridge position from floor or flat from floor 

*if you do not have access to a decline bench you can slide a plate or two under one end of a flat bench to create a slight decline

Target Muscle Group: Triceps

Set Up: 
- grip a dumbbell in each hand
- lie on the decline bench so your feet are at the high end of the bench 
- drive your mid back into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells over your chest, begin with a neutral grip, palms facing in 

Execution: 
- bend your arms and lower the dumbbells to either side of your head
- as you lower the dumbbells, rotate to a pronated grip, allow your elbows to travel back slightly for a greater stretch in your triceps
- lower to at least a 90 degree bend in your arms
- extend your arms, drive your elbows over your chest again, and lift the dumbbells up and over your chest
- rotate your grip to neutral at the top of the rep, contract your triceps
- keep wrists pinned straight

Decline Bench Dumbbell Corkscrew Skull Crushers

Compound Set

Time: 30 seconds on- 30 seconds off
*choose a weight you know you are able to press for 10R comfortably and with good form*
Tempo: steady

Target Muscle Group: chest (upper pecs)

Set Up: 
- set your bench to a 45-50 degree incline
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, plant your feet on the ground, press your back into the pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells over your chest
- keep a pronated grip but tuck your pinkies forward slightly 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower the dumbbells on either side of your chest until your arms reach at least a 90 degree bend 
- extend your arms and press the dumbbells up and over your chest again 
- contract your chest (upper pecs)

Incline Bench Chest Press Finisher

11/18 Chest, Triceps

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

Jennifer

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 ♾️

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

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!!

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

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!

11/18 Chest, Triceps

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