Name: Playbook - Sam Sweeney - 11/30 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.775Z
Duration: 65 min
Description: 11/30 Chest and Triceps

Flavia

yangBAE

Joyce

Vanessa

Sarah

Jamie

Dominique

This second mini cycle has been going heavy on the tricep burn…And I love it ❤️‍🔥

Megan

Excellent chest day! Triceps are screaming 🔥

Katie

Kelly

Seated tricep pulls are fantastic and really help focus on the mind muscle connection with the triceps!

allison

Heather

Loved this day! Felt so smooth- can see those tris growing even!

Meghan

Those 3 way incline presses were SPICY 🌶️ 🤩

Audry

Veronica

Kimmy

Nancy

Will Price

Janelle

Kaitlin

Emily

Ashley

JulieAnn

Kate

Carmen

Janna

Aimee

Lacey

Emma

Excellent. Those triceps really sneak up on you.

Kathryn Whitten

Loved the triceps work with the isolation bar and the 3 way incline bench work. Awesome!!

Shelby

Danna

That spinsters grip on DB incline press was shaky!

Jennifer

Porchia

Holy triceps! These sets sneak up on you at just the right moment.  At first you think ‘ok, ok’ and then near the final reps, ‘oh jeez, oh jeez’ 💪🏼 😅

Paula

Lakshmi Neelesh Nimmagadda

EnTuwan

Shaky on that last set, sign of a solid chest day 👏🏻

Samantha

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/6-10R
1B. Bench Press: 4S/4-6R, 4-6R, 4–6R, 8-10R 

2. Half Kneel Single Arm Cable Chest Fly [high to low]: 4S/10R, 8R, 6R, 4R [3 second eccentric] 

Compound Set: 
3A. [Weighted] Push Up: 3S/6-8R
3B. Seated EZ Bar Partial Rep Overhead Extensions 3S/10-12R 

4. Seated Cable Rope Tricep Extensions: 4S/15R [15 second hold on the last rep of each set]

Compound Set: 
5A. Incline Chest Press [3 way grip]: 3S/12-18R total [4-6R pronated grip + 4-6R neutral grip + 4-6R supinated grip] 
5B. Single Arm Cable Tricep Kickback [supinated grip]: 3S/8-10R each side

11/30 Training Day Overview

Rep Range: 6-10R 
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

Rep Count: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric 
Modification: half kneel dumbbell low to high chest fly, or incline bench chest fly 

Set Up: 
- attach the single are handle to one side of the cable, position it high [above shoulder height, standing] 
- stand in front of the cable facing 90 degrees away 
- grip the handle of the cable with the hand closest, neutral grip 
- step 2-3 steps away from the cable and 1-2 steps forward 
- get down on the ground in a half kneel position, knee down on the same side and the cable 
- bend the other leg and plant your foot on the ground, ankle under your knee
- squeeze your glutes and brace to keep a neutral spine as you lean your torso forward 
- rest your non working arm or hand on your knee for support
- pin a slight bend in your elbow and extend your arm toward the cable 
- keep head/neck in a neutral position 

Execution: 
- with chest facing down, pull the cable forward and towards the ground 
- when your hand is in line with your chest, contract your chest
- use a 3 second eccentric to release the cable with control until your arm is extended towards the cable again [full stretch across your pec]

Half Kneel Single Arm Cable Fly [high to low]

Rep Range: 6-8R
Tempo: steady 
Modification: no weight, incline push up [hands on bench, feet on ground]

*weighted for difficulty 

Set Up:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

[Weighted] Push Up

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell partial rep overhead extensions

Set Up: 
- load the EZ bar with appropriate weight 
- sit on a bench with back support 
- plant your feet on the ground 
- grip the EZ bar with a pronated grip, just outside shoulder width 
- lift the bar and pin your elbows overhead, in line with your shoudlers
- pin your scap and keep your armpits facing forward
- pin your mid/high back to the the bench 
- tuck your ribs and brace, keep a neutral head/neck/spine 

Execution: 
- with palms facing up extend your arms towards the ceiling 
- when your arms are extended straight overhead, contract your triceps 
- keep your elbows pinned in place and lower the EZ bar only .5R [just above 90 degree bend in your arms] 
- keep tension on your triceps

Seated EZ Bar Partial Rep Overhead Extensions

Rep Count: 15R 
Tempo: 15 second hold on the last rep of each set
Modification: seated banded tricep extensions

Set Up: 
- position a bench in front of the cable 
- attach the rope attachment to the cable, position it high 
- sit on the bench facing the cable 
- grip the rope with a neutral grip 
- pin your shoulders down and back and depress your scapula 
- pull the rope, contract your lats and pin your elbows to your sides 
- tuck your ribs and brace to keep a neutral spine
- lean your torso forward slightly 

Execution: 
- keep your elbows pinned by your sides and pull the rope as you extend your arms down towards the ground 
- contract your triceps 
- keep your elbows pinned and release the weight with control until your arms are bent at 90 degrees again 
- on your final rep of each set, hold the contraction with arms extended for 15 seconds
- keep traps down

Seated Cable Rope Tricep Extensions

Rep Range: 12-18R total [4-6R pronated grip + 4-6R neutral grip + 4-6R supinated grip]
Tempo: steady

Set Up: 
- position a bench to ~60 degree incline 
- grip a dumbbell in each hand
- sit on the bench
- lean back and pin your upper/mid back to the bench 
- squeeze your glutes and brace
- lift the dumbbells and extend your arms over your chest
- begin with a pronated grip on the dumbbells 

Execution: 
- tuck your pinkies forward slightly
- bend your elbows and lower the dumbbells towards either side of your chest
- allow your elbows to travel below your shoulders and ~45 degrees from your torso
- lower to ~90 degree bend in your arms or just below 
- drive your feet through the ground and extend your arms to press the dumbbells back up and over your chest
- contract your chest at the top of the rep 
- on your second 4-6R rotate to a neutral grip
- on your final 4-6R rotate to a supinated grip

Incline Bench Dumbbell Chest Press [3 way grip]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: bent forward single arm dumbbell tricep kickbacks

Set Up: 
- attach the single arm handle to the cable 
- position the cable at hip height
- stand in front and face the cable 
- grip the handle with a supinated grip 
- squeeze your glutes and brace to create a neutral spine 
- lean your torso forward so your chest is facing the ground 
- bend your arm and pin your elbow by your side 
- rest the other hand on your leg for support 

Execution: 
- keep your wrist straight and elbow pinned as you extend your arm straight back 
- when your arm is fully extended, contract your tricep 
- keep your elbow in place as you release the cable and bend your arm to the start position again 
- complete all reps on one side before moving to the next

Single Arm Cable Tricep Kickback [supinated grip]

11/30 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 ❤️‍🔥

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!

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

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

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!!

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)

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!

11/30 Chest and Triceps

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