Name: Playbook - Sam Sweeney - 12/11 Chest, Triceps
Uploaded: 2026-06-17T00:04:43.201Z
Duration: 60 min
Description: 12/11 Chest, Triceps

shelly 

That burn though! Perfectly powerful push day ❤️‍🔥

Megan

Not a bad workout love me chest and triceps 😌

Dedra

Marta

Stephanie

Janelle

Wow everything was fire!🔥 but those last 8 sets of pushups! 🥵

Michelle 

Morgan

First Sweeney workout in a few years after doing them for a long time! Arms are jello!

Marissa

Kimmy

Audry

Regina

Nyakeh

Alexa

Deja

Andrea

Felicia

🙌🏻💪🏻🤌🏼🙌🏻💪🏻🤌🏼

Megan Laudick

Carly

Mia Arrowsmith

McKayla

Marsha Ross

Christina

Mike

Happy Wednesday!

Week 3 of 6 week split [week 6 will be a programmed deload week] 

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, Triceps:

OPTIONAL Core Work [feel free to apply this at the start or end of each training day]: [Weighted] Dead Bug: 2 mins [take short rests as needed, work up to the full 2 mins]

Pre Exhaust Compound Set: 
1a. Machine Chest Fly: 3S/12-15R 
*no rest between a and b*
1b. Machine Chest Fly Holds:  3S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Barbell Floor Press: 4S/6-8R [2 second eccentric each rep] 
*90 seconds rest between sets*

3a. Seated Single Arm Cable Overhead Extensions: 4S/8-10R each side [3 second eccentric each rep] 
3b. Weighted Bench Dips [legs bent]: 4S/20R, 15R, 12R, 8R [adjust weight to fit rep count]
*75 seconds rest between sets*

4.  Single Arm Neutral Grip Unsupported Chest Press: 4S/6-8R each side [2 second pause at the top of each rep]
*90 seconds rest*

5. Push Ups: 8S/5R
*every 15 seconds*

DAILY STEP GOAL: 8-10K

12/11 Training Day Overview

Time: 2 minutes total 
*take short rests as needed, work up to the entire 2 minutes
Tempo: hold, steady
Modification: no weight

Target Muscle Group: core, lats

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench 
- bend your legs and pin them at 90 degrees, knees over your hips
- extend your arms and hold the dumbbells directly over your front delts, palms facing in 
- squeeze your glutes, pull belly button to spine, and hold your brace
- point your toes

Execution: 
- extend your leg and lower your opposite arm overhead 
- reach your arm and leg in opposite directions, only lower so far as you are able while controlling the movement through your core- if you feel your back start to arch, do no lower your arm/leg as far
- bend your leg and drive your knee over your hip, keep your arm straight and raise the dumbbell over your front delt again 
- contract your core, hold your brace throughout
- alternate with opposite arm/opposite leg, each rep

- take short rests as needed throughout the 2 minutes, work up to the full 2 minutes

Optional Core Work: [Weighted] Dead Bug

Rep Range: 12-15R 
Tempo: steady 
Modifications: Double Cable or banded standing chest fly, or flat bench dumbbell chest fly

Target Muscle Groups: Chest

Set Up: 
- sit on the machine chest fly, plant your feet on the ground, press your back into the pad
- extend your arms out to your sides to grip the handles with a neutral grip 
- handles should be in line with your chest out to each side
- pin a slight bend in your elbows, keep wrists pinned straight 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bring the handles together so your hands meet in the center, directly in line with the center of your chest
*think about the movement as if you are giving a big hug
- contract your pecs
- release the handles out to each side again with control 
- feel a full stretch across your chest at the bottom of the rep 
- keep back glued to the pad

Machine Chest Fly

Time: 30 seconds 
Tempo: hold
Modification: double cable or banded standing chest fly, or flat bench dumbbell fly [press the dumbbells together and squeeze at the top of the rep on your hold] 


Target Muscle Groups: chest

Set Up: 
- sit on the machine chest fly, plant your feet on the ground, press your back into the pad
- extend your arms out to your sides to grip the handles with a neutral grip 
- handles should be in line with your chest out to each side
- pin a slight bend in your elbows, keep wrists pinned straight 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bring the handles together so your hands meet in the center, directly in line with the center of your chest
*think about the movement as if you are giving a big hug
- contract your pecs
- hold this position, keeping tension in your chest
- keep back glued to the pad

Machine Chest Fly Hold

Pre Exhaust Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric each rep 
Modification: dumbbell floor press 

Target Muscle Groups: chest

Set Up: 
- rack the barbell low so you are able to lie under the rack in a supine position and extend your arms to grip the bar [and safely un rack]
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- point your toes, squeeze your glutes, pull belly button to spine, and set your brace
- reach your arms to grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- contract your lats, think about breaking the bar in half
- un rack the barbell and position it over your chest
- keep wrists locked straight, 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 your chest until your triceps tap the floor on either side of you
- 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 Range: 8-10R each side
Tempo: 3 second eccentric each rep
Modification: seated single arm dumbbell or band overhead extensions

Target Muscle Group: Triceps 

Set Up: 
- position a bench in front of one side of the cable
- use no handle attachment and position the cable low
- grip the cable with one hand, neutral grip 
- sit on the bench in front of the cable, facing away from the cable 
- extend your arm holding the cable overhead, keep elbow pinned directly over your shoulder
- squeeze your glutes, pull belly button to spine, drive your ribs down, and set your brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arm and lower the cable behind your head
- lower to at least a 90 degree bend in your arm 
- extend your arm and lift the cable overhead again
- contract your tricep
- keep elbow pinned in place
- keep wrist straight

Seated Single Arm Cable Overhead Extensions

Rep Range: 20R, 15R, 12R, 8R
*adjust load to fit rep count as appropriate
Tempo: steady
Modification: no weight or cable or banded tricep extensions

Target Muscle Group: Triceps 

Set Up:
- sit sideways on a flat bench
- place a dumbbell across your hips
- plant your hands on the bench on either side of your hips, drive your palms down in to the bench, keep a tight grip on the edge of the bench
- bend your legs and plant your feet on the ground
- shift your torso forward and move your glutes off of the bench
- keep your back close to the bench, palms driven down in to the bench 
- squeeze your scapula together

Execution: 
- bend your elbows so they travel behind you, keep them squeezed to your sides 
- lower your glutes towards the ground in front of the bench 
- press down into the bench and extend your arms
- contract your triceps at the top of the rep

Weighted Bench Dips [legs bent]

Compound Set

Rep Count: 6-8R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm neutral grip flat bench chest press

Target Muscle Groups: chest

Set Up: 
- sit on the ground in front of a flat bench, facing away from the edge of the bench
- grip a dumbbell in one hand, neutral grip 
- bend your legs and plant your feet on the ground, heels under your knees
- drive your mid back into the edge of the bench, like you are setting up for a hip thrust
- drive your feet into the ground and raise your hips off of the ground and into full extension
- squeeze your glutes, pull belly button to spine, and set your brace
- hips should stay in line with your torso 
- extend your arm and position the dumbbell over your chest, palm facing in
- keep your mid back glued to the bench

Execution: 
- bend your arm so your elbow travels ~45 degree from your torso
- lower the dumbbell to the side of your chest on one side, at least 90 degree bend in your arm
- extend your arm and press the dumbbell over your chest again
- contract your pec (chest)
- keep your hips and chest facing the ceiling
- keep back glued to the bench
- keep wrists straight and knuckles facing the ceiling

Single Arm Neutral Grip Unsupported Chest Press

Rep Count: 5
*every 15 seconds*
Tempo: steady, quick 
Modification: incline push ups [hands on bench, feet on ground], push ups on knees, or incline push ups on knees

Target Muscle Group: chest, triceps

Set Up:
- plant your hands on the ground, under your shoulders and just outside of your chest on either side
- step your feet back into a high plank position, hip width stance or wider, drive your toes into the ground
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- your torso should be stiff and should travel in one straight line
- keep your head, neck, and spine neutral 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest to tap the ground between your hands [or lower to at least 90 degree bend in your arms]
- extend your arms and press your chest/torso away from the ground
- contract your chest, triceps at the top of the rep 
- keep hips in line with your chest as you lower and press, do not let them sink or rise throughout each rep

Push Ups

12/11 Chest, Triceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

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 ♾️

Katie

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

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

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!

12/11 Chest, Triceps

Community

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