Name: Playbook - Sam Sweeney - 11/23 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.804Z
Duration: 65 min
Description: 11/23 Chest and Triceps

Correction*havin mood swings auto typo hahaha 🤣

yangBAE

I was havin a mood swings now m 😊 👍🏼 to go✌🏻

You know it’s a beat workout when those dips have your arms shaking at the end 😅

Megan

My triceps just didn’t get what I hoped for. Added another movement.

Diana

Katie

Dominique

Holyyy helll those potatoes went to good use today🤪

Rachael Milbrook

Kimmy

Loving the machine shake up when you go that gym!! Looks like an incredible space 🤩

Audry

Really good workout! My bench felt strong!

DeAnna

Emily

Awesome! And I hit a new PB on bench press 125! Can’t wait till I can put 45s on each side!!

Lizz

Gabriella

Had short time with reduced sets but quite effective 🦾

Lakshmi Neelesh Nimmagadda

The best part is seeing the weight increase on exercises we haven’t seen in a while. Was able to do an extra 10lbs for flys! 😄

Laura Arellano

Megan Laudick

Porchia

Janelle

Lacey

Nicole

I love the new and fun challenges every single week!

Brittany

hillary

Took awhile to get going but I did!  Almost back to 135 on bench so that’s a win! Happy pre turkey day everyone!

Kathryn Whitten

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. [Optional Tops of Feet Down] Scap Push Ups: 4S/4-8R
1B. Bench Press: 4S/4-6R, 4-6R, 4–6R, 8-10R 

2. Single Arm Unsupported Chest Press [neutral grip]: 4S/30 seconds each side 

Compound Set: 
3A. Incline Chest Press Machine: 3S/8-10R 
3B. Seated Dumbbell Overhead Extension: 3S/10-12R 

4. Dips: 4S/6-8R [3 second eccentric]

Compound Set: 
5A. Low Incline Dumbbell Fly: 3S/12-15R
5B. Single Arm Tricep Extension [neutral grip]: 3S/8-10R each side

11/22 Training Day Overview

Rep Range: 4-8R 
Tempo: steady
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

*please plant toes down in a plank position if that is more stable and comfortable for you. Tops of feet down is a progression. 

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]
- plant the tops of your feet on the ground [ankles in plantarflexion] 
- 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 you 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
- think about screwing your hands into the ground by externally rotating your shoulders
- 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- 
- 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

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

[Optional Tops of Feet Down] Scap Push Ups

Rep Range: 4-6R, 4-6R, 4-6R, 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

Compound Set

Time: 30 seconds each side
Tempo: steady 
Modification: flat bench single arm chest press, neutral grip

Set Up: 
- grip a dumbbell in each hand [pronated grip] and sit on the ground in front of a flat bench [like you would if you were setting up for a hip thrust] 
- drive your mid back into the side of the bench 
- place your dumbbell on the tops of your knees or at your chest
- push your back into the bench and lift your hips off the ground and into full extension [legs bent and ankles positioned under your knees]
- contract your glutes and keep your chest, hips, knees in a straight line
- press the dumbbell over your chest, arm fully extended and dumbbell in line with your front delt- neutral grip 

Execution: 
- bend your arm and lower the dumbbell just outside of your chest
- as you lower the weight, bend your elbows at ~45 degrees from your torso
- lower until you reach a 90 degree bend in your arm, or just below [depending on your strength and mobility] 
- squeeze your glutes and drive your feet through the ground as you extend your arm and press the dumbbell back up and over your chest again
- contract your chest
- complete 30 seconds on one side before moving to the next
- keep your hips in full extension and hold the brace to keep your torso from shifting throughout
- keep tension in the glutes

Single Arm Unsupported Chest Press [neutral grip]

Rep Range: 8-10R 
Tempo: 
Modification: incline bench dumbbell chest press

Set Up:
- sit on the incline machine
- depress your scapula and pin your mid back to the bench
- plant your feet on the ground 
- grip the handles of the machine with a pronated grip, equal distance apart on each side 
- start with your arms bent at ~90 degrees
- tuck your ribs and brace your core
- keep your knuckles facing forward, wrists straight 

Execution:
- extend both arms and press the weight 
- contract you pecs at the top of the rep 
- bend your arms and lower the weight again
- elbows should travel below your shoulders
- keep full body tension throughout

Incline Chest Press Machine

Rep Range: 10-12R 
Tempo: 

Set Up: 
- sit on a bench with or without back support 
- grip a dumbbell with both hands by making a triangle with your hands and pinning the dumbbell between. 
- extend the dumbbell overhead 
- think about “staying tall” and keeping your ribs down with your arms in the overhead position. 

Execution: 
- pin the elbows in place, keep them in line with the shoulders
- with your palms facing up, bend your elbows and slowly lower the dumbbell back behind your head 
- lower as far as you are able to while keeping control of the weight
- when you feel a full stretch in your triceps, extend the arms up and contract the triceps at the top of the rep. [hands/elbows/shoulders in line] 
- keep a strong brace to keep your back from wanting to hyperextend in this position.

Seated Dumbbell Overhead Extensions

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: banded/assisted machine dips, or narrow grip push ups

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip
- press yourself up and extend your arms. 
- legs straight below you or bent and crossed behind you 
- contract your glutes, tuck your ribs to help hold the brace and create full body tension

Execution:
- bend your arms, dip your chest forward slightly, and lower until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms
- contract your chest
- do not lock out or hyperextend your arms at the top of the rep 
- keep shoulders down and back

Dips

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- set an incline bench to a 20-30 degree incline
- grip a dumbbell in each hand
- sit on the incline bench
- rest each dumbbell on your legs
- rock your torso back as you lift the dumbbells and position them over your chest In a neutral grip  [palms facing one another] 
- plant your feet on the ground. 
- keep a neutral grip on the dumbbells, palms facing in
- lock in a slight bend in your elbows

Execution: 
- lower the dumbbells out to your sides
- lower the dumbbells until they are in line with your chest, full stretch across your chest [palms facing up at the bottom of the rep] 
- lift the dumbbells in a fly motion until they are in line with your the center of your chest 
- contract your high/mid chest at the top of the rep

Low Incline Bench Chest Fly

Rep Range: 8-10R each side
Tempo: steady 
Modification: single arm tricep kickback

Set Up:
- attach a single rope attachment or simply use the knob if the cable on one side 
- position the cable high, just above your shoulder
- stand facing the cable
- step to one side to line up one arm with the cable 
- bend your elbow and grip the attachment or knob with a neutral grip 
- pin your elbow to your side
- brace to keep a stable base 

Execution:
- extend your arm as you pull the cable down 
- when your arm is fully extended down by your side, contract your tricep 
- release the weight with control as you bend your arm again until it is in the 90 degree position
- complete all reps on one side before moving to the next

Single Arm Tricep Extension [neutral grip]

11/23 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 ❤️‍🔥

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!

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

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!

11/23 Chest and Triceps

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