Name: Playbook - Sam Sweeney - 11/9 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.864Z
Duration: 60 min
Description: 11/9 Chest and Triceps

Loving the 30 second iso hold into reps sets! This programming is always the best!

Francesca

Holy moly!! That was a great chest and tri workout!! REALLY feeling it!!!🔥🔥🔥💪🏻💪🏻💪🏻😍

Donalee

Best tricep burn I’ve had in a while ❤️‍🔥 Loved it!!!

Megan

Maryse Lalumiere

First workout after missing 4 with the flu. That was tough…

Betty

Julie

Still struggling with scap push ups but we'll get there.

Katie

Not my favorite chest day. I am enjoying the iso holds!

Alexandra Casi

Haley

yangBAE

Great chest workout. Those last couple sets was 🔥

Dedra

Awesome chest workout. Last rep most challenging and enjoyed it.

Dominique

This split is showing me that need to improve more 🔥🔥

Lakshmi Neelesh Nimmagadda

Jane

Brittany

Kimmy

Janelle

Corinne Wickline

JulieAnn

The length of these work outs are perfect 👌🏻

Corrine

Mia Arrowsmith

April

Leyla

Those corkscrews 🔥 went from never being able to “feel” my chest working to it shaking with your programming

Veronica

Loved it! Those 30 sec holds into reps are a love/hate 😅😍

Nicole

These iso hold + immediate rep combos are 🔥🔥🔥

Audry

Lol it's cool, I didn't need my arms todays. 🔥💪🏽

Lacey

Molly DiSabato

The mind muscle connection I’m getting during these workouts is wild

Danna

Julita

Arms feeling like noodles but strong at the same time. Love it 🔥🔥

Kristen

These just keep getting better ! Omg the Sven press. Love love love this split

Arms are shaking, pump is always insane after these days 🔥

Kaylin

Lizz

You know it’s a good pump when your arms start shaking 💪🏾🔥

Porchia

Xenia

Really enjoying the landmine work🔥❤️🔥❤️🔥❤️

Jodi

I love how creative some of these movements are. It really challenges the muscle/mind connection.

Tamarra

Megan Laudick

Michelle

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. Bench Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Scap Push Ups: 4S/4-8R [2 second eccentric, 2 second pause at bottom, 2 second pause at top] 

2. Landmine Kneeling Sven Press: 5S/15R, 12R, 10R, 8R, 6R [2 second eccentric] 

Compound Set:  
3A. Low Incline Bench Single Arm Corkscrew Press: 3S/10-12R each side [2 second pause at the bottom and top of each rep] 
3B. Seated Cable Rope Tricep Extensions: 3S/30 second hold + 6-10R [from hold right into reps] 

Compound Set: 
4A. Machine Bent Arm Chest Fly: 3S/12-15R 
4B. Low Incline Skull Crushers: 3S/16-20R total [8-10R pronated grip + 8-10R supinated grip]

11/9 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: 4-8R 
Tempo: 2 second eccentric, 2 second pause at the bottom, 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-

Scap Push Ups

Compound Set

Rep Count: 15R, 12R, 10R, 8R, 6R 
Tempo: 2 second eccentric 
Modification: incline bench dumbbell hex press, OR seated plate Sven press 

*the goal will be to increase your weight as the reps go down. Of course never sacrificing form for weight. 

*if you do not have access to a landmine attachment, simply position one end of your barbell in the corner of a room. Wrap the bar with a towel to pad the wall if needed.

Set Up: 
- position one end of your barbell in the landmine attachment 
- load the free end of the barbell with appropriate weight for the rep count
- step in front of the loaded end of the barbell and get down into a kneeling position, both knees down [use a mat or pad to kneel on if needed] 
- grip the end of the barbell with both hands, overlap your fingers over one another 
- lift the bar off the ground and position the edge of the barbell at your chest
- squeeze the end of the barbell with your palms, contract your chest [hold tension in your chest]
- pin your elbows in close by your sides 
- drive your hips in, squeeze your glutes, and brace
- point your chest up and tuck your ribs- hold this position 

Execution: 
- extend your arms and press the barbell up [the direction of your press will follow the line of the barbell]
- contract your chest at the top 
- use a 2 second eccentric as you bend your elbows, keeping them close by your sides, and lower the end of the barbell back towards your chest
- keep your hips pinned forward as you move through each rep

Landmine Kneeling Sven Press

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


Set Up: 
- set an incline bench to a low incline, ~30 degrees 
- grip a dumbbell in one hand 
- sit on the bench, plant your feet firmly on the ground 
- lie your back on the bench
- extend your arm and lift the dumbbell so it is in line with your chest at the top of the rep 
- keep a supinated grip on the dumbbell at the top of the rep 
- rest your non working hand on your knee or keep it on your chest to help with mind/muscle connection 

Execution: 
- bend your arm as you lower the dumbbell 
- as you lower your weight twist your grip to pronated grip at the bottom of the rep 
- lower the weight until your arm is bent at 90 degrees or just below, elbow should be ~45 degrees from your torso 
- pause for 2 second at the bottom of the rep 
- extend your arm and rotate your grip back to supinated as you press the dumbbell back up and over your chest
- contract your chest and hold for 2 seconds 
- complete all reps on one side before moving to the next

Low Incline Bench Single Arm Corkscrew Press

Time + Reps: 30 second hold, right into 6-10R 
Tempo: hold, steady reps
Modification: seated bent forward tricep kickbacks 

Set Up:
- position a bench or box directly in front of one side of the cable 
- attach the cable rope to the cable and position it high 
- sit on the bench facing the cable 
- grip the cable rope with each hand, neutral grip 
- keep a neutral spine and lean your torso forward just slightly 
- pull the rope and pin your elbows by your sides, arms start in a bent position 
- keep your feet planted on the ground 

Execution: 
- extend your arms straight down towards the ground as you pull the rope
- begin the set by holding the rope down, arms extended, and contracting your triceps for 30 seconds 
- after 30 seconds, keep your elbow pinned by your sides and release the rope until your arms are bent at ~90 degrees again 
- extend arms towards the ground again as you continue reps with a steady pace

Seated Cable Rope Tricep Extension [see notes for hold time]

Rep Range: 12-15R 
Tempo: steady 
Modification: flat bench bent arm chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a neutral grip
- plant your feet on the ground and push your back into the pad of the machine
- lock in a bend in your elbow
- drive your ribs down and brace

Execution: 
- pull the handles forward and towards the center 
- when your hands are in line with the center of your chest, contract your pecs
- release the weight with control until your arms are positioned out to your sides again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arms throughout each rep, like you are giving a big hug :)

Machine Bent Arm Chest Fly

Rep Range: 16-20R total 
*8-10R pronated grip + 8-10R supinated grip 
Tempo: steady 

Set Up: 
- set and incline bench to 20-30 degree incline 
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground 
- lie back on the bench
- extend your arms so the dumbbells are over your chest, in line with your front delts 
- pin your elbows in line with your front delts 

Execution: 
- use a pronated grip on your first 8-10R
- bend your elbows and lower the dumbbells back, towards each side of your face
- lower the dumbbells until your arms are bent at ~90 degrees 
- extend your arms and contract your triceps at the top of the rep 
- use a supinated grip on your final 8-10R

Low Incline Bench Skull Crushers

11/9 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!

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

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 💀🫠

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!!

11/9 Chest and Triceps

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