Name: Playbook - Sam Sweeney - 11/2 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.898Z
Duration: 65 min
Description: 11/2 Chest and Triceps

First workout on here in so long!! Really enjoyed this! That iso hold for 30 seconds on the last set made my arms and chest shaking so badddd!!!

Kelsey

Sara

Audrey

Megan

Brittney

Julie

Great workout! Loved the Scap push-ups!❤️💪🏻

Donalee

April

Stephanie

Sara Athey

Never pushed my triceps to this limit before 🌶️

Jess

It’s a good thing I don’t have to wash my hair today 🤣

Katie

yangBAE

Definitely need more practice on those scap push ups 😂

Don’t underestimate the scap pushups!! Enjoyed every rep! Sven iso holds are death 💀

Alexandra Casi

Megan Hardy

Chest and Tris are done for the day! Loving the new exercises of this splits!

Gabriela

Eric Hall

Michelle 

The Sven holds I definitely underestimated. Every time.

Jenn

Felt like I haven’t done bench in forever

Dedra

Damm missed first couple of days in this split. Loving the strength and pump at a time 🔥🔥

Lakshmi Neelesh Nimmagadda

Brittany

Good stuff. Missed a day so doubled this up with a leg workout. 🔥🔥

Molly

Courtney

So good 🔥 this new split has been amazing, I cannot wait for the mobility & strength gains

Danna

Loved so much! 
I repped out 8reps on bench at 80lbs..the Sven press was my favorite! I’ve never felt my pecs shake so damn much. Trusting the process!

This one felt good when I really didn’t want to do it 😊

Veronica

Those Sven press hold, love it! Shaking and feeling the burn at the same time. Awesome!!!

Mia Arrowsmith

JulieAnn

Alex

Shannon Smolinski 

Audry

Keri

Tiffany

Well I was sore already from yesterday but I loved the tempo and that the equipment used is what most people have at home.

Shelby

Janelle

105# was my warmup weight for bench LETS GO!

hillary

Jane

Ashley Laas

Nyakeh

Loving the workouts!! Been following for a while, but just took the plunge and it’s amazing!

Tahnee

Audi

Porchia

Kristen

Such a good workout! Those Sven holds got my whole body shaking!

Emma

Surprised myself and held the Sven for the full time 💪🏻🥳

Kaylin

Happy Wednesday!

[to see the entire updated split check out the FAQ section under daily training]  

*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. Scapula Push Ups: 4S/4-6R [2 second eccentric, 2 second pause at the bottom, 2 second concentric, 2 second pause at top- slo mo]

2. [Banded/Assisted] Dips: 5S/6-8R [3 second eccentric] 

Compound Set: 
3A. Single Arm Bent Arm Incline Chest Fly [with a twist]: 3S/10-12R each side [2 second pause on the bottom and top of each rep] 
3B. Straight Bar Cable Push Downs: 3S/12-15R 

Compound Set: 
4A. Seated Sven Press Hold: 3S/20-30 seconds 
4B. Seated Overhead Tricep Extensions: 3S/21R [7R from bottom to half + 7R from half to full + 7 full reps]

11/2 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: 4-6R 
Tempo: 2 second eccentric, 2 second pause at the bottom, 2 second concentric, 2 second pause at the top- slo mo 
Modification: drop to your knees, 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-

Scapula Push Ups

Compound Set

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: Neutral grip [hands on dumbbells] push ups [from knees or toes], or standard push ups 

Set Up: 
*to use band, loop each end of the large loop band around each handle of the dip machine
- position your hands on the dip handles, neutral grip [grip tight] 
*bend each leg and position your knees on the band
- extend your arms and press yourself up into the star position 
- legs straight or bent, create full body tension [everything should feel tight]
- contract your glutes to help hold the brace 
- retract your scap and pin them together- hold this position throughout with shoulders down

Execution: 
- bend your elbows so they are pointing back, in line with your wrists 
- lean your chest forward, through your arms, and use a 3 second eccentric to lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility- you should feel a full stretch in your chest and across your shoulders]
- extend your arms, lift your chest, and press yourself back up into the start position 
- contract your chest
- pointing the chest more forward, and down towards the ground as you lower will help to favor your chest.

[Banded/Assisted] Dips

Rep Range: 10-12R each side 
Tempo: 2 second pause at the bottom, 2 second pause at the top of each rep

Set Up: 
- position a bench at a 60-75 degree incline 
- grip a dumbbell in one hand 
- sit on the bench, plant your feet on the ground and press your back into the bench 
- lift the arm holding the dumbbell and position the dumbbell in line with the center of your chest at the top, supinated grip- pinky in] at the top 
- pin a slight bend in your arm, keep this position 

Execution: 
- lower your arm out to your side, keeping in line with your high chest
- as you lower, twist your dumbbell so your pinky is slightly “out” at the bottom of the rep
- pause for 2 seconds in the fully stretched position 
- lift your dumbbell back to the center of your chest, rotating your grip back to slightly supinated, pinky in, at the top of the rep
- contract your pec and hold for 2 seconds 
- complete all reps on one side before moving to the next

Single Arm Bent Arm Incline Chest Fly [with a twist]

Rep Range: 12-15R 
Tempo: steady 
Modification: banded push downs

Set Up: 
- attach a straight bar to one side of the cable 
- position the bar high
- step in front of the cable, facing the straight bar
- grip the bar with a pronated grip, about shoulder width apart
- keep a neutral spine and lean your torso forward just slightly 
- pull the cable just enough to pin your elbows by your sides

Execution: 
- keep your wrists straight and extend both arms down as you push the bar towards your quads
- when your arms are extended down, contract your triceps 
- keep your elbows pinned by your sides and release the bar as you bend your arms again, until you reach a ~90 degree bend in your arms 
- keep your body in position, try to avoid swinging or sway with the weight 
- keep traps down

Straight Bar Cable Push Downs

Time: 20-30 seconds 
Tempo: iso hold 
Modification: squeeze one plate with both hands instead of two plates- 

Set Up: 
- sit on a bench, plant your feet firmly on the ground 
- grab 2 plates [LIGHT- it won’t take much here] and using the palms of your hands, press them together
- contract your chest with palms pressed together to hold the plates in position 
- bend your arm, and keep a firm press on the pates, and position them at the center of your chest [fingers should point out, elbows bent close to your sides] 
- keep an upright torso, traps down

Execution: 
- extend your arms straight out, so the plates are still in line with the center of your chest 
- keep a firm press on the plates with your palms to keep them in position 
- hold this position for 20-30 seconds- with a strong contraction on your chest the entire set
- keep traps down, chest up
- take very small breaks if needed or simply try with just one plate to begin

Seated Sven Press Hold

Rep Count; 21R [7R from bottom to half rep + 7R from half to full rep + 7 full reps from bottom to top]
Tempo: steady 

Set Up: 
- sit on a bench and plant your feet firmly on the ground 
- grip a dumbbell with both hand
- make a triangle with your hands together and hold the dumbbell by pinning it in the center of your hands- palms up
- extend your arms and position the dumbbell directly overhead 
- drive your ribs down to brace
- pin your scap down to support your shoulders 

Execution: 
- keep your elbows pinned overhead, in line with your shoulders 
- bend your arms and lower the dumbbell behind your head until you reach a 90 degree bend in your arms or slightly below
- on your first 7R extend your arms to only a half rep position- holding tension in your triceps
- on your second 7R extend your arms from the half rep position to full extension overhead- contract triceps at the top
- on your final 7R complete full reps from bottom [90 degree bend or slightly below] to top [arms fully extended overhead
- keep elbows pinned in tight 
- keep an upright chest and neutral spine

Seated Overhead Tricep Extensions

11/2 Chest and 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 ♾️

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

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 💀🫠

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!!

11/2 Chest and Triceps

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