Name: Playbook - Sam Sweeney - 12/2 Chest, Biceps
Uploaded: 2026-06-17T00:04:41.349Z
Duration: 75 min
Description: 12/2 Chest, Biceps

John B

Jemme

Wow chest is on fire with the pre-exhaust set already 🔥

Elaine Rondon

Nyakeh

Love this duet (and it’s back/tri compliment), and really the perfect amount of everything in this split. Also, incline in the biceps hits so right!!

Megan

Faith

Lily

Ariz

Jennifer

Great upper body day. Always love working chest. Love the pushups 💪🏽

Dedra

Lisa

Angie

JANA

Ayla

This workout was deceiving! By the time I got to the drop set, my chest and biceps were toast!  I'm going to feel this one for a few days! Thanks Sam!

Tamara

Rachel

Your trainings are saving my sanity😆. Loving them!

Claudia

Molly

Mia Arrowsmith

Connie

Holy moly that one is getting added to the faves 🔥 💥 💪🏽

Tiffany

Blake

I can barely move my arms! Another fire training session!

Michelle Potts

Loved that I just grab the things I needed and go set up in essentially one spot in the gym! Thought this was going to be "so easy"..yet found myself constantly needing to drop weight 😅🥵 oofta! Great lift!

Katherine Maestas

Karen Arce

Perfectly put together for my first day back from a vacation. Thank you 🙏🏼

Lorena

Marta

Regina

Alexandra

Wow this was spicy 🥵. Especially for biceps 💪

Alise

Andrea

Love 👏🏾upper 👏🏾body 👏🏾days👏🏾💪🏾👊🏾!!!

Kimmy

Anna Radoszek

The pump 1000/10! Love being back to our roots on this split 🔥🤌🏼🫶🏼

Megan Laudick

Porchia

JulieAnn

Katie

Jamie

That wore me out in the best way possible 😅

Bethany

This new split is starting strong Ana challenging… love it.

Kimberly R

I love going back to basics ☺️
Taking it easy as I’m recovering from a partial shoulder dislocation but this felt pretty good.

Jessica

Happy Tuesday! 
 
Week 1 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 Neutral Grip Incline Chest Press: 3S/10-12R each side

5a. Cable Rope Curls: 3S/20R [10 second hold at top of final rep]
5b. Recline Corkscrew Curls: 3S/8-10R [3 second slow eccentric]

6. Flat Bench Hex Press: 2S/5R drop 5R drop 5R

12/2 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 

Target muscle group: chest

Set Up: 
- set your bench to a 45-60 degree incline
- grip a dumbbell in one hand, neutral grip 
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arm and lift the dumbbell over your chest, palm facing in 

Execution: 
- bend your arm, keep elbow tucked and traveling ~45 degrees from your torso
- lower the dumbbell to one side of your chest, at least a 90 degree bend in your arm
- extend your arm and press the dumbbell over your chest
- contract your chest
- keep knuckles facing the ceiling

Single Arm Neutral Grip Incline Chest Press

Rep Range: 20R 
Tempo: 10 second hold at the top of your final rep, each set
Modification: standing dumbbell hammer curls

Target muscle group: biceps

Set Up:
- attach a rope to one side of the cable, position it low
- step in front of the cable, facing the rope
- extend your arms down and grip the rope with a neutral grip on each side
- pin your elbows by your sides, hold rope in front of your torso
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep elbows glued to your sides

Execution: 
- dig your elbows into your sides
- bend your arms and curl the rope towards your chest
- pull the rope apart slightly at the top of the rep 
- contract your biceps
- extend your arms and lower the rope towards the ground in front of your torso again

Cable Rope Bicep Curls

Rep Range: 8-10R 
Tempo: 3 second eccentric 

Target muscle group: Biceps

Set Up: 
- set your bench to a 45 degree incline
- grip a dumbbell in each hand
- sit on the bench, press your back into the pad
- extend your arms down on either side of the bench, so your arms hang down behind your torso
- pin your elbows directly under your shoulders
- start with a neutral grip on your dumbbells

Execution: 
- bend your arms and curl the dumbbells towards your shoulders on either side of your chest
- rotate your grip to supinated at the top of the rep 
- contract your biceps
- extend your arms and lower the dumbbells towards the ground on either side of you again

Incline Corkscrew Curls

Compound Set

Rep Count: 5R drop 5R drop 5R
Tempo: steady

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip
- lie in a supine position on the flat bench, press your back into the pad, plant your feet on the ground
- extend your arms and lift the dumbbells over your chest
- press the dumbbells together, keep them glued togther
- squeeze and hold tension in your chest throughout the entire rep 

Execution: 
- bend your arms, keep your elbows tucked close by your sides
- lower the dumbbells to the center of your chest
- extend your arms and press the dumbbells away from your chest
- contract your chest at the top of the rep

Flat Bench Hex Press

12/2 Chest, Biceps

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

6/16 Quads, Glutes

Audry

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

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

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

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

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)

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)

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!

12/2 Chest, Biceps

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