Name: Playbook - Sam Sweeney - 11/21 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:44.874Z
Duration: 70 min
Description: 11/21 Chest, Delts, Triceps

Anne

Kody Young

Front dents and triceps feeling PUMPED!! Just what I needed today 💪❤️‍🔥

Megan

Olivia

Katie

Heather

First lift since being sick and holy cow my triceps are crying 😂

Tiffany

Audry

Madison

Great workout today. Got it done with dumbbells and band 💪🏽

Dedra

Renata

Yanely

Sarah

Suuuuper balanced between the three muscle groups. Everything is on fire 🔥

Morgan

Becky

Another great workout while on vacay  😍. Thank you

Lorena

Lakshmi Neelesh Nimmagadda

Alicia Heier

Deja

Lacey

Michelle

Janelle

Mia Arrowsmith

Regina

Nyakeh

Porchia

Paula

Can’t lift my arms over my head, but that’s good. 🫠

Reyd Heier

Kristie

Chelsey

Tasha

The movement combinations and the pump 🤌🏼🤌🏼🤌🏼👏🏻

Megan Laudick

Mike

Last one my arms said see you later brother

Steve

Happy Tuesday!

Week 2 of 6 week split

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 Neutral Grip Flat Bench Chest Press: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate]

3a. Double Cable Front Raise: 3S/8-10R 
3b. Seated Chest Supported Lateral Raise: 3S/5R drop 10R [15R total- drop the weight by 20-40% on drop set]

4. Machine Alternating Chest Fly: 4S/16-20R total 

5a. Cable Rope Extensions: 3S/5R drop 5R drop 5R [15R total- drop the weight by 20-40% each drop set]
5b. Seated Single Arm Overhead Tricep Extension: 3S/10-12R each side

11/21 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: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increases if appropriate 
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- lie in a supine position on the flat bench
- pin your mid back to the bench, bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- use your other hand to help lift the dumbbell over your chest, palm facing in
- keep your wrist pinned straight, knuckles facing the ceiling

Execution: 
- bend your arm, keep your elbow traveling ~45 degrees from your torso
- lower the dumbbell to just outside of your chest on one side
- extend your arm and press the dumbbell back up and over your chest again 
- contract your chest

Single Arm Neutral Grip Flat Bench Chest Press

Rep Range: 8-10R 
Tempo: steady
Modification: dumbbell front raise

Set Up: 
- attach single arm handles to each side of the double cable and position them low
- grip each handle with a pronated grip and step to the center of the cable
- take 1-2 steps forward, get into a hip width stance, toes forward
- squeeze your glutes, pull bely button to spine, and set your brace
- extend your arms down by your sides and slightly behind your torso 
- keep your arms/wrists pinned straight 

Execution: 
- with straight arms pull the cables straight forward 
- raise your arms until the handles are in line with your front delts
- contract your front delts
- lower your arms back down by your sides and slightly behind your torso with control 
- keep your traps down

Double Cable Front Raise

Rep Count: 5R drop 10R 
*15R total
*drop the weight by 20-40% 
Tempo: steady

Set Up: 
- set your bench to a 70-80 degree incline
- grip a dumbbell in each hand, neutral grip
- face the back pad of the bench
- straddle the seat of the bench and sit with your chest pressed against the back pad of the bench
- tuck your feet slightly behind you, drive the balls of your feet into the ground
- pull belly button to spine and set your brace
- extend your arms down on either side of the bench, dumbbells directly under your shoulders
- your arms should hang down slightly in front of your torso 
- tuck your chin and drive your forehead into the back pad of the bench

Execution: 
- keep your arms pinned straight 
- raise the dumbbells out to your sides, slightly in front of your front delts until they are in line with your lateral delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep your traps down and arms/wrists straight

Seated Chest Supported Lateral Raise

Compound Set

Rep Range: 16-20R total
Tempo: steady
Modification: dumbbell alternating chest fly

Set Up:
- sit on the chest fly machine, set the seat so the handles are in line with your chest
- press your back into the back pad of the seat, plant your feet on the ground
- extend your arms out to grip the handles with a neutral grip 
- pull belly button to spine and set your brace
- keep a slight bend in your elbows

Execution: 
- pull the handles forward and hold the handles in the center
- hold tension in your chest
- release one handle on one side and extend your arm out to your side
- pull the handle forward to meet your other hand in the center again
- contract your pec
- alternate each arm, each side
- keep your wrist straight

Machine Alternating Chest Fly

Rep Count: 5R drop 5R drop 5R
*15R total
*drop the weight by 20-40% each drop set
Tempo: steady 
Modification: banded triceps extensions

Set Up: 
- attach a rope to one side of the cable and position it high
- step in front of the cable, facing the rope
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the ends of the rope with a neutral grip
- pull the rope and pin your elbows by your sides
- lean your torso forward just slightly 

Execution: 
- extend your arms and pull the rope down towards the ground
- pull the rope apart on either side of your torso at the bottom of the rep 
- contract your triceps
- bend your arms and release the rope with control until your arms are bent at 90 degrees again

Cable Rope Extensions

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on a bench with back support
- plant your feet on the ground
- pull belly button to spine and set your brace
- lift the dumbbell and extend your arm overhead
- pin your elbow directly over your delt

Execution: 
- keep your elbow pinned in place and bend your arm behind your head
- lower the dumbbell to a ~90 degree bend in your arm
- extend your arm and press the dumbbell overhead again 
- contract your tricep

Seated Single Arm Overhead Tricep Extension

11/21 Chest, Delts, 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

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

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!!

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!

11/21 Chest, Delts, Triceps

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