Name: Playbook - Sam Sweeney - 12/14 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.711Z
Duration: 65 min
Description: 12/14 Chest and Triceps

yangBAE

Jana ostashuk

Braced the cold 🥶 and got to the gym!! 💪

Kody Young

That last tricep compound set was fire!! Hit every part of my triceps and felt great!!

Megan

Brittany

Sara Athey

Julie

Sarah

Never would have been training chest (confidently and properly!) without you

Veronica

💪🏻👍🏻❤️loved this! Triceps are on 🔥

Donalee

Alexandra Casi

Katie

Holy crap those 100 corkscrew presses were insane 🔥

allison

Shelby

I haven’t been very consistent with the daily workouts but have been trying to get in 3-4 workouts in. Today I PR’d on my bench: 115lbs for 2 sets of 3. The last time I did that was over 4 years ago and I was struggling with 1 set of 2 at that weight. This programming is completely incredible and blows my mind when I push myself to put on more weight. Thank you Sweeneys for your hard work in creating such a great program day in and day out.

Hang

Loved this one. arms are looking jacked 💪🏼

Kathryn Whitten

Brooke

Tasha

Becky

Those 100 reps 🥵. Great workout other than that. Always love chest and triceps.

Dedra

My arms fell off and stayed at the gym 🥹 I’ll grab them tomorrow 🫡

Dominique

Everyday, she thinks 100 reps is nothing. And everyday, she is wrong. 🥴😬🫣🫠😂

Another killer workout! Can't wait but also kind of scared to see what movement we have to do 100 reps of tomorrow 😬

NATASHA

Holy shit! That was intense. PR’ed on bench today!!!

Lakshmi Neelesh Nimmagadda

Audry

Triceps are pumped!!! Sneaky kickbacks 😜

Amie

Tiffany

Humberto

Well, not going to be able to lift my arms 😂

Kaylin

THIS FORMAT IS GIVING ME LIFE. This week is it 🔥

Taylor

Erin

Heather

JulieAnn

Porchia

Hardest chest/tricep workout so far!!! 💪🏻🔥

Tracy

♥️🔥🔥 tricep and Chest on fire right now

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. Low Plank Scap Push Ups: 4S/6-8R
1B. Bench Press: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Incline Bench Corkscrew Chest Press: 4S/100R [Broken up into however many sets needed to complete] 

Compound Set: 
3A. Single Arm Floor Press: 4S/6-8R each side [3 second eccentric]
3B. Low Incline Bench Dumbbell Chest Fly: 4S/5R + 10 sec pause at the bottom [in the stretch] of the final rep of each set

Compound Set: 
4A. Chest Supported Tricep Kicback: 3S/30R total [10R supinated, 10R neutral, 10R pronated]
4B. Single Arm Cable Skull Crusher: 3S/8-10R each side [2 second hold at the top of each rep] 

5. Cable Rope Tricep Extensions: 10S/5R [10 seconds rest between sets]

12/13 Training Day Overview

Rep Range: 6-8R
Tempo: steady
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

Set Up: 
- get down on the ground in low plank position on your forearms, elbows positioned just outside of your chest, in line with your shoulders [grip the ground with your fingers]
- drive your toes into the ground 
- squeeze your glutes, pull your belly button to your spine, drive your ribs down and brace
- 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 

Execution: 
- think about screwing your elbows into the ground by externally rotating your shoulders back
- 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 
- brace and keep your body moving in a straight line

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

Low Plank Scap Push Ups

Rep Range: 2-4R, 2-4R, 2-4R, 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: 100R total 
*broken up into however many sets needed to complete. Rest only 10-15 seconds when needed to maintain form. 
Tempo: steady 
Modification: incline bench chest press

Set Up: 
- position the bench to a ~75 degree incline 
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground, push your back into the back pad of the bench 
- extend your arms over your chest, palms facing back, pinkies in- supinated grip at the top 
- drive your ribs down and brace

Execution: 
- keep this motion fluid as you bend your elbows and rotate your grip to pronated at the bottom of the rep 
- at the bottom of the rep your palms should face forward, arms bent at ~90 degrees
- use the controlled momentum to press the weight back over your chest, rotating your grip back to supinated at the top of the rep 
- when your dumbbells are in line with your chest, contract your pecs
- keep the motion smooth and controlled 
- pick appropriate weight to keep a steady tempo, resting as needed

Incline Bench Corkscrew Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in one hand
- get down on the ground in supine position 
- extend your legs, point your toes, squeeze your glutes and brace
- extend your arm holding the dumbbell over your chest, position the dumbbell in line with your front delt, neutral grip/palm facing in
- extend your other arm straight up for stabilization and counter balance in this position 

Execution: 
- use a 3 second eccentric bend your arm as you lower your elbow towards the ground 
- keep your elbow close to your torso as you lower the dumbbell
- continue to bend your arm and lower the dumbbell until your tricep taps the ground 
- extend your arm and press the dumbbell back up and over your chest
- contract your pec
- complete all reps on one side before moving to the next side

Single Arm Neutral Grip Floor Press

Rep Count: 5R 
Tempo: 3 second eccentric on 5R + 10 sec hold in the lengthened position of the final rep, each set

Set Up: 
- position bench at a ~25-30 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground, press your mid/high back into the bench 
- extend your arms over your chest, palms facing in 
- lock in a slight bend in your elbows 

Execution: 
- use a 3 second eccentric to lower your dumbbells out to your sides, in line with or slightly below your shoulders 
- lower the dumbbells until they are in line with or slightly past your torso 
- lift the dumbbells and fly them back to the start position, in line with the center of your chest
- contract your pecs
- on your final rep, lower the dumbbells out to your sides and hold in the stretched position for 10 seconds- keep an active contraction on your pecs in this position, you should feel your pecs working to keep you in this position.

Low Incline Dumbbell Chest Fly

Rep Count: 30R 
*10R supinated grip + 10R neutral grip + 10R pronated grip 
Tempo: steady 

Set Up: 
- position a bench to ~65-75 degrees
- grip a dumbbell in each hand
- straddle the bench or bend your legs and position your knees up on the bench
- push your chest/hips into the back pad of the bench
- retract your scapula, bend your arms and lift your elbows behind your torso, pointing back- pin your elbows in this position, shoulders back 
- begin with a supinated grip on the dumbbells 

Execution: 
- extend your arms straight back as you kick back the dumbbells 
- when your arms are fully extended behind your, contract your triceps 
- bend your arms again as you lower the dumbbells back to a 90 degree bend in your arms 
- first 10R should be performed with supinated grip, second 10R should be performed with a neutral grip, last 10R should be performed with a pronated grip on the dumbbells 
- keep elbows up and behind your torso 
- keep shoulders back 
- head/neck/spine should stay neutral

Chest Supported Tricep Kickbacks

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: single arm dumbbell skull crusher [on floor]

Set Up: 
- use no attachment and position the cable low on one side
- step in front of the cable, face away and get down on the ground in a supine position 
- extend your legs and point your toes, squeeze your glutes to create a stable base
- reach one arm back to grip the knob of the cable
- pull the cable and extend your arm over your chest
- pin your elbow above your shoulder, keep it in this position 
- use your other hand to pin down your shoulder, keep it from rolling forward

Execution: 
- keep your elbow pinned and bend your arm as you allow the cable to pull your hand towards the ground
- lower until your arm reaches a 90 degree bend back
- lead with your pinky and extend your arm back over your chest
- contract your tricep at the top of the rep, hold for 1-2 seconds 
- complete all reps on one side before moving to the next side

Single Arm Cable Skull Crusher

Rep Count: 5R
Tempo: steady 
Modification: banded tricep extensions 

*5R every 10 seconds 

Set Up: 
- attach the rope to one side of the cable and position it low 
- step in front of the cable, face the rope 
- grip the rope with each hand, neutral grip 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace to create a stable base
- pin your elbows in line with or slight behind your torso 
- keep a neutral head/neck/spine 

Execution: 
- extend your arms down towards the ground as you pull the rope
- think about pulling the rope apart at the bottom of the rep 
- when you arms are fully extended towards the ground, contract your triceps 
- keep your elbows pinned and release the cable with control as you bend your arms again to 90 degrees 
- keep shoulders back and traps down 
- rest only 10 seconds between sets

Cable Rope Tricep Extensions

12/14 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 ❤️‍🔥

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

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

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!!

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!

12/14 Chest and Triceps

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