Name: Playbook - Sam Sweeney - 12/16 Chest, Biceps
Uploaded: 2026-06-17T00:04:41.291Z
Duration: 75 min
Description: 12/16 Chest, Biceps

Flavia

That bicep set had my biceps cramping when I was trying to put my data in the app…Then I seriously underestimated that last set. Thanks for kicking my butt! I needed an attitude adjustment today and this was perfect.

Betty

Nyakeh

Really liked the recline on the hammer curl!

Megan

Taylor

Megan Laudick

Mia Arrowsmith

Mary

Brittanie

Too blessed to stress about a training program…thank you

Lorena

Porchia

Ehh kinda boring for chest but loved the bis

Summer

Angie

Tiffany

Loving this split!!  But today EVERYTHING felt so heavy.

Molly

Regina

Sara

Eugenia

Jennifer

Kimmy

Mike

JulieAnn

Sharice

Kristin

💪 amazed I was able to move my weight this morning. Stronger every workout!!!

Kimberly R

Happy Tuesday! 
 
Week 3 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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, Biceps: 

Mobility/Activation: 
a. Quadruped Pec Stretch: 2S/6-10R total 
b. Incline Push Up Plus: 2S/5-10R

Strength: 
1a. Pre Exhaust: Neutral Grip Push Ups: 2S/10R 
1b. Pre Exhaust: Partial Lengthened Flat Bench Chest Fly: 2S/20R

2. Primary: Barbell Floor Press: 3S/6-8R 

3. Secondary: Standing EZ Bar Bicep Curls: 3S/8-10R 

4. Single Arm Cable Chest Fly: 3S/10-12R each side

5a. Preacher Curls: 3S/6-8R [3 second eccentric]
5b. Standing Slightly Recline Hammer Curls: 3S/8-10R [2 second pause at the top]

6. Incline Neutral Grip Chest Press: 2S/10R drop 10R

12/16 Training Day Overview

Rep Count: 6-10R total
Tempo: 2-3 second stretch on each side

Target: chest, shoulders, biceps

Quadruped Kneeling Pec Stretch

Rep Range: 6-10R 
Tempo: steady
Modification: higher incline (hands on bench) and/or drop to knees 

Target: chest, scapula, shoulders

Incline Push Up Plus

Mobility and Activation

Rep Count: 10R
Tempo: steady 
Modification: drop to your knees, or choose flat bench neutral grip chest press

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip
- place your dumbbells on the ground, under your shoulders, just outside of your chest
- step your feet back into a plank position, wider base for more stability
- squeeze your glutes, set a neutral pelvis position 
- contract your quads and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your arms, keep elbows tuck at a 45 degree angle from your sides
- lower your chest towards the ground, between your dumbbells
- lower to at least a 90 degree bend in your arms 
- extend your arms and press your chest away from the ground
- keep your body traveling in one stiff, straight line
- keep hips in line with your torso

Neutral Grip Push Ups

Rep Count: 20R
Tempo: steady 

Target muscle groups: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip
- lie in a supine position on a flat bench, plant your feet on the ground
- lift the dumbbells over your chest, palms facing in
- pin a slight bend in your arms

Execution: 
- lower your arms out to either side of your chest
- feel a full stretch through your entire chest
- raise your arms to a partial rep position 
- contract your chest in a still slightly lengthened position
- lower arms out to either side again

Flat Bench Partial Lengthened Chest Fly

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: dumbbell floor press

Target muscle group: chest 

Set Up: 
- rack your barbell low on your rack 
- lie in a supine position under the bar, eyes directly under the bar
- extend your arms to grip the bar with a pronated grip, just outside of shoulder width apart
- contract your lats, think about breaking the bar in half
- extend your legs, squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and position it over your chest

Execution: 
- bend your arms so your elbows travel at a ~45 degree angle from your torso
- lower the bar towards your chest
- tap your triceps to the ground on either side of you
- extend your arms and press the bar away from your chest again 
- contract your chest
- keep knuckles facing the ceiling

Barbell Floor Press

Rep Range: 8-10R
Tempo: steady
Modification: barbell, straight bar, or dumbbell curls

Target muscle group: biceps

Set Up: 
- grip the ez bar with a supinated grip, just outside of hip width apart
- extend your arms down by your sides and hold the bar in front of your torso
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep your elbows glued to your sides

Execution: 
- bend your arms, dig your elbows into your sides
- curl the bar towards your chest
- contract your biceps at the top of the rep
- extend your arms and lower the bar in front of you again

Standing EZ Bar Bicep Curls

Rep Count: 10-12R each side
Tempo: steady 
Modification: single arm machine or dumbbell flat bench chest fly

Target muscle group: chest

Set Up: 
- attach a single arm handle to one side of the cable and position it at chest level or slightly above
- step in front of the cable, facing 90 degrees 
- grip the handle with a neutral grip
- step 2-3 steps away and 2 steps forward
- extend your arm out to your side and slightly behind you towards the cable
- pin a slight bend in your elbow
- stagger your stance,  plant your feet on the ground
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- pull the cable forward and across your chest
- contract your chest
- extend your arm out to your side and towards the cable again 
- feel a full stretch through your chest on one side

Single Arm Cable Chest Fly

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: dumbbell concentration/preacher curls (use bench or knees to support elbows)

Target muscle group: biceps

Set Up:
- sit on the seat or stand behind the seat
- lean your chest into the pad
- hook your arms over the pad and pin your elbows under your shoulders
- glue your triceps to the pad
- grip the handle with a supinated grip
- pull your traps down, shoulders back

Execution:
- drive your elbows into the pad
- bend your arms and curl the handle towards your chest
- contract your biceps at the top
- keep triceps glued to the pad
- extend your arm arms and lower the handle in front of you again 
- be sure to fully extend your arms between each rep

Machine Preacher Curls

Rep Range: 8-10R
Tempo: 2 second pause at the top

Target muscle group: Biceps

Set Up: 
- grip a dumbbell in each hand, hammer grip
- stand in front of the preacher curl seat, facing away
- lean your torso into the pad of the machine behind you, keep your hips forward
- extend your arms down by your sides so they hang down slightly behind your torso, drive your triceps into the pad
- tuck your ribs down, and brace
- keep traps down

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground by your sides again 
- be sure to fully extend your arms between reps

Standing Slightly Reclined Hammer Curls

Compound Set

Rep Count: 10R drop 10R
*drop the weight by 20-50% 
Tempo: steady

Target muscle group: chest

Set Up: 
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand, neutral grip
- sit on the bench, press your back into the pad
-  extend your arms and lift the dumbbells to position them over your chest, palms facing in 

Execution: 
- bend your arms, keep elbows traveling at ~45 degrees from your torso
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest again
- contract your chest

Incline Neutral Grip Chest Press

12/16 Chest, Biceps

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

6/16 Quads, Glutes

Audry

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

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

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)

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 💀🫠

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!

12/16 Chest, Biceps

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