Name: Playbook - Sam Sweeney - 12/12 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:44.784Z
Duration: 70 min
Description: 12/12 Chest, Delts, Triceps

Sorry.  Didn't care for the exercise choices in this one. Kinda awkward. But always love the programming.

Michelle 

Kody Young

Those incline Arnold presses had my heat today 💪😍

Megan

Definitely killed by the 50 incline presses 🫠

Kayla

Lisa

Wow! That workout BURNED. The chest fly superset and finishing..burned. The incline Arnold after…burned. The tricep finisher?…BURNED. Such a great workout 😭

Hannah

I thought my shaky legs were bad yesterday…upper body is just as bad today! Holy smokes this is a killer week ☠️

Katie

This might be my favourite split yet!! So challenging but so good 💪🏼

Nicole

Going heavy on floor presses making me ☠️☠️☠️

Audry

Katrina

I’ve been mixing exercises from these & the back and bicep days

Paige

Skipped the cheat flys because of time and I’m just getting back but it was better than nothing!

Molly

Love it! Shoulders feeling pumped 💪🏽 🔥

Deja

Janelle

Christina

Dedra

Carly

Shannon

I love anything tricep related workout. Weird 😍

Yanely

Feeling strong!! Making gains each week! 💪🏻

Stephanie

Steve

Kiki

Kimmy

Those flys got me! Holy moly! 🔥So good! My arms are shaking!

Alicia Heier

Jennifer

Tish

April

Mia Arrowsmith

Erin Price

Lorena

Good one! Steady increasing the weights! 😬

Regina

Maria Zenz

Felt like a bad ass superwoman today! Loved it!

Gabriela

Porchia

Nyakeh

💫 feeling strong after this one 💪🏼

Paula

Rachel Seward

Tiffany

Chelsey

Ashley

Kristie

Megan Laudick

Jamie

Delma Bruns Reyes

Happy Tuesday!

Week 5 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/3-5R 

2. Incline Bench Arnold Press: 10S/5R [every 10 seconds]

3a. Single Arm Pronated Grip Machine Chest Fly: 3S/10-12R each side
3b. 1 1/4R Neutral Grip Machine Chest Fly: 3S/15R [2 second pause at the top of each rep]

4. Seated Single Dumbbell Overhead Press: 5S/10R, 8R, 6R, 8R, 10R [adjust load to fit rep count each set]

5. Flat Bench Supine Tricep Kickbacks: 4S/8-10R [3 second eccentric each rep]

6. High Cable Rope Overhead Extensions: 4S/20R

12/12 Training Day Overview

Rep Range: 3-5R
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: 5R 
*every 10 seconds
Tempo: steady

Set Up: 
- set your incline to 70-80 degrees
- sit on the bench, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip 
- drive your mid back into the bench 
- pull belly button to spine, and set your brace
- tuck your ribs and keep a tall torso 
- use your legs to help you kick each dumbbell up and extend your arms to position the dumbbells over your chest

Execution: 
- bend your arms and lower the dumbbells to either side of your chest
[90 degree bend in your arms]
- rotate the dumbbells forward into a supinated grip, so your pinkies meet in the center, in line with the center of your chest
- contract your chest, front delts 
- rotate the dumbbells back out to either side of your chest, pronated grip again- pinkies out
- extend your arms and press the dumbbells up and over your high chest again 
- contract your chest, front delts

Incline Bench Arnold Press

Rep Range: 10-12R each side
Tempo: steady
Modification: single arm pronated grip dumbbell chest fly

Set Up: 
- sit on the chest fly machine, position the handles so they are in line with your torso out to your sides
- drive your mid back into the back of the bench, plant your feet on the ground
- pull belly button to spine and set your brace
- tuck your ribs
- extend one arm out to your side, grip the handle with a pronated grip 
- pin a slight bend in your arm

Execution: 
- lead with your thumb and pull the handle forward until it is in line with the center of your chest
- contract your chest
- release the handle back out to your side with control 
- feel a full stretch across one side of your chest at the bottom of each rep

Single Arm Pronated Grip Machine Chest Fly

Rep Count: 15R
Tempo: 2 second pause at the top of each rep
Modification: neutral grip dumbbell chest fly

Set Up: 
- sit on the chest fly machine, position the handles so they are in line with your chest/torso out to your sides
- drive your mid back into the back of the bench, plant your feet on the ground
- pull belly button to spine and set your brace
- tuck your ribs
- extend your arms out to your sides, grip the handles with a neutral grip 
- pin a slight bend in your arms

Execution: 
- pull the handles forward until your knuckles meet in the center, in line with the center of your chest
- contract your chest
- release the handles only 1/4R before pulling them back to the center again
- contact your chest
- release the handles all the way back out to your sides with control
- feel a full stretch across your chest at the bottom of the rep 
- keep traps down, shoulders back

1 1/4R Neutral Grip Machine Chest Fly

Compound Set

Rep Count: 10R, 8R, 6R, 8R, 10R
*adjust load to fit rep count
Tempo: steady

Set Up: 
- sit on a bench with back support 
- grip a dumbbell in both hands, neutral grip on the handle [palms overlapping or stacked one in front of the other]
- sit on the bench, plant your feet on the ground
- pin your mid back to the bench 
- extend your arms and lift the dumbbell into the overhead position
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- keep a neutral head, neck, and spine

Execution: 
- bend your arms, keep your elbows pointing forward 
- lower the dumbbell to high/center of your chest- below your collarbone, squeeze elbows by your sides
[lower the dumbbell as far as you are able to with control]
- extend your arms and press the dumbbell up and into the overhead position 
- contract your high chest, delts at the top of the rep

Seated Single Dumbbell Overhead Press

Rep Range: 8-10R
Tempo: 3 second eccentric each rep 
Modification: bent over tricep kickbacks

Set Up: 
- grip a dumbbell in each hand, neutral grip
- lie supine on a flat bench 
- bend your legs and cross them behind you, or point your toes and keep legs extended 
- tuck your chin
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and pin your elbows by your sides

Execution: 
- keep your elbows pinned in line with or slightly behind your torso
- extend your arms and kick the dumbbells straight back behind you
- contract your triceps
- keep your elbows pinned and bend your arms as you lower the dumbbells with control 
- keep your chest and hips glued to the bench

Flat Bench Supine Tricep Kickbacks

Rep Count: 20R
Tempo: steady 
Modification: high banded overhead extensions

Set Up: 
- attach a rope to one side of the cable, position it at chest level 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip 
- pull the rope and turn around to face away from the cable
- take 1-3 steps forward
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- raise your arms over your head, and extend them forward so your elbows are in line with your delts
- tuck your ribs and keep a tall torso

Execution: 
- keep your elbows pinned 
- bend your arms and release the rope towards the cable behind you- until your arms are bent at 90 degrees
- extend your arms and pull the rope overhead again 
- rip the rope apart at the top of the rep
- contract your triceps
- keep elbows squeezed in tight by your head
- keep your traps down, neutral head, neck, and spine

High Cable Rope Overhead Extensions

12/12 Chest, Delts, 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!

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

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!!

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 💀🫠

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

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)

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!

12/12 Chest, Delts, Triceps

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