Name: Playbook - Sam Sweeney - 12/19 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:44.754Z
Duration: 70 min
Description: 12/19 Chest, Delts, Triceps

Michelle 

Kody Young

Tried and true push day favorites made for a simple but hella strong workout 💪❤️

Megan

First lift back after taking a full deload week. Felt amazing. Thank you and happy holidays!

Audry

Never thought floor presses would feel as strong 🔥 Push day is always a fav

Allison

Burner!! It’s was perfect for I needed to do

Karla

Great upper body. Them double chest though. 🔥

Dedra

Definitely burning in the final reps 🔥

Dominique

Sara

Kristina

Carly

Yanely

Abby

Chelsey

Jacque

DeAnna

Janelle

Kimmy

Mia Arrowsmith

Tish

Lorena

Regina

Jean

Nyakeh

chelsea

That time of the month , listened to my body , adjusted weight when I needed and just paced myself!

Porchia

Amber

Brrrrr 🥶  this was a cold but good one!!

Tiffany

Rachel Seward

Megan Laudick

Excellent workout. Feeling the pumps! 💪🏼

Paula

Ann-Marie

Kristie

Tasha

Stephanie

Steve

Happy Tuesday!

Week 6 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. Barbell Floor Press: 3S/8-10R 

3a. Double Cable Incline Fly: 4S/6-8R [3 second eccentric each rep]
3b. Double Cable Chest Supported Front Raise: 4S/10-12R 

4. Standing Dumbbell Overhead Press: 6S/8-10R 

5. Single Arm Cable Kickback: 3S/10-12R each side [2 second pause at the top of each rep]

6. Single Dumbbell Flat Bench Skull Crushers: 5S/10R [every 30 seconds]

12/19 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 Range: 8-10R
Tempo: 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:

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell incline fly

Set Up: 
- attach a handle to each side of the cable, position each side low
- set your bench at a 70-80 degree incline and position it in the center of the cable 
- grip each handle with a neutral grip 
- pull the handles and sit on the bench
- press your bench into the back pad, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms out to your sides, in line with your delts
- tuck your ribs and pin a slight bend in your elbows

Execution: 
- pull the cables as you raise your arms 
- fly the handles to meet in line with the center of your chest
- contract your chest
- release the cables and extend your arms out to your sides again with control 
- lower your arms until they are in line with your torso again 
- keep a tight grip on the handles

Double Cable Incline Fly

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell chest supported front raise

Set Up: 
- attach a handle to each side of the cable, position each side low
- set your bench at a 80 degree incline and position it in the center  and slightly in front of the cable
- grip each handle with a pronated grip
- face the bench, pull the handles to the center with you
- straddle the seat of the bench with each leg
- press your hips and chest against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips glued to the bench 
- extend your arms holding the cables down by your sides

Execution: 
- keep your arms straight and pull the handles as you raise your arms straight forward
- raise the handles until they are in line with your front delts
- contract your delts
- release the cables and lower your arms back down by your sides with control 
- keep your traps down, arms and wrists straight

Double Cable Chest Supported Front Raise

Superset

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells into the overhead position 
- dumbbells should be in line with your delts overhead
- tuck your ribs and keep a neutral spine

Execution: 
- tuck your pinkies forward
- bend your arms and lower the dumbbell 
- keep your elbows traveling slightly in front of your torso 
- lower to at least 90 degree bend in your arms
- extend your arms and press the dumbbells up and into the overhead position again 
- contract your delts
- do not hyperextend your low back in the overhead position, keep a tight brace in your core

Standing Dumbbell Overhead Press

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm dumbbell kickback

Set Up: 
- attach a single arm handle to one side of the cable and position it at hip height
- step in front of the cable, facing the handle
- grip the handle with a supinated grip
- step away from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground 
- pull the cable and pin your elbow by your side, arm bent at 90 degrees to begin 
- keep a neutral head, neck, and spine

Execution: 
- pull the cable and extend your arm straight back behind you
- contract your tricep 
- keep your elbow pinned by your side and bend your arm as you release the cable with control 
- keep your chest facing down

Single Arm Supinated Grip Cable Kickback

Rep Count: 10R
*every 30 seconds 
Tempo: steady

Set Up: 
- grip a single dumbbell in both hands, goblet hold so your palms face up around one side of the dumbbell 
- lie on a flat bench, press your back into the bench
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position your dumbbell over your chest
- keep your elbows positioned over your front delts

Execution: 
- bend your arms and lower the dumbbell just over your head
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbell back up and over your chest
- contract your triceps
- keep a tight hold on the dumbbell

Single Dumbbell Flat Bench Skull Crushers

12/19 Chest, Delts, 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 ♾️

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

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 💀🫠

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!

12/19 Chest, Delts, Triceps

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