Name: Playbook - Sam Sweeney - 12/21 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.680Z
Duration: 65 min
Description: 12/21 Chest and Triceps

yangBAE

Jessica

100 incline chest press?! 🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

Morgan

Jamie

The Incline Bench Press obliterated my chest immediately

Brittney

I think my favorite chest day of this split yet!! Especially loved the high to low cable work with both flys and triceps. Felt soooo good 💗💗💗

Megan

Loved the kneeling cable flys. 🌶️🌶️ one

Amie

Those neutral grip push-ups at the end were wishful thinking

Kathryn Whitten

Katie

Dedra

Jules

Dominique

Trisha Nicholson

Nicole

The 5 sets of 20 really add onto the time for me... But otherwise good! Probably won't be able to lift my arms today 😄

Emilie

Good one!  Those incline bench press🥵🥵🥵🥵!!!

Kimmy

Eating some humble pie after those incline bench presses. 🥧

Ashley

Best chest workout I’ve had in a long time. So pumped and smoked!

Mikayla

Becky

Jeannie

Rosa

Sarah Arnett

April

Emily

Loved this!!! Flowed very well and challenging too.

Nicholas

Welp, so much for washing my hair today🫠

Holli

Janelle

Tiffany

Lacey

Great workout. 1st day back after many many days of mental hurdles. Couldn’t do all sets, all reps, but got in everything I could until failure!

Jayne

Kashay Sullivan

Audi

Okay!! The 20 reps, wow!! Sam is a beast!  Will be feeling this one today!  On a positive note 135 for as easy 4!

Alexandra VanHook

Porchia

Lyndsey Rozzi

Muriel Bouvier

Every single workout this microphase has been absolute 🔥. Mind muscle connection and PRs on a whole different level!!!

Audry

Anyone else feeling shaky? I may not be able to survive the Christmas baking after this murder scene! Coach is pushing us to the limit! I secretly love it!

Maranda

Victoria

JulieAnn

Kate

Ann-Marie

Christina

Most humbling chest/tris workout EVER!! 💪🏻

Tracy

Totally killed it. Though i have reduced weight due to thumb injury able to rep more than expected

Lakshmi Neelesh Nimmagadda

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. Barbell Incline Bench Press: 5S/20R 

Compound Set: 
3A. Single Arm Half Kneel High to Low Cable Fly [pronated grip]: 4S/6-8R each side [3 second eccentric]
3B. Machine Chest Fly: 4S/10R + 20 sec pause at the top of the final rep of each set

Compound Set: 
4A. Single Arm Cross Body 1 1/4R Tricep Extension: 3S/8-10R each side 
4B. Goblet Hold Lying Skull Crushers: 3S/10-12R [slight pause at the top]  

5. Neutral Grip Push Ups [on dumbbells]: 5S/40 seconds total [20 seconds reps, 20 seconds hold- rest between sets]

12/21 Training Day Overview

Rep Range: 8-10R
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: 20R 
Tempo: steady 
Modification: dumbbell incline bench chest press

Set Up: 
- position a bench at a high incline [above ~45 degrees] 
- center the bench under the bar and rack the bar so you are able to sit on the bench and reach up to grab the bar with both hands, and a slight bend in your elbows [so are able to safely un rack] 
- sit on the bench so your eyes are directly underneath the bar. 
- retract your scapula and pin your back to the bench 
- plant your feet on the ground
- extend your arms and grip the bar wide, with a pronated grip [shoulder width or slightly outside] 
- unrack the bar and position it over your high chest 
- keep a tight grip on the bar and think about breaking the bar in half as you lift the bar off the rack

Execution: 
- bend your elbows so they travel below your shoulders and ~45 degrees from your torso as you lower the bar
- lower the bar to tap your high chest 
- keep your knuckles facing the sky, wrists straight 
- extend your arms and press the bar back up and over your eyes 
- contract your chest
- as you lower the bar think about raising or rowing your chest towards the bar, retract your scapula
- keep your elbows in line with your wrists  throughout

Incline Bench Barbell Bench Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: banded half kneel high to low chest fly, or dumbbell incline bench low to high fly 

Set Up: 
- use no attachment and position one side of the cable high 
- stand in front of the cable, facing 90 degrees 
- grip the knob of the cable with the hand closest to the cable, pronated grip 
- take 2-3 side steps away from the cable 
- get down into a half kneel position, knee down on the leg closest to the cable 
- push your hips in and squeeze your glutes 
- pull your belly button in and drive your ribs down to brace
- extend your arm towards the cable 
- pin a slight bend in your arm

Execution: 
- with chest upright and facing forward, pull the cable down and slightly across so your hand is in line with the center of your chest
- contract your pec
- use a 3 second eccentric to release the cable with control 
- complete all reps on one side before moving to the next side

Single Arm Half Kneel High to Low Cable Fly [pronated grip]

Rep Range: 10R + 20 seconds
Tempo: 20 second hold at the top of the final rep of each set
Modification: banded or cable chest fly, or incline bench dumbbell chest fly 

Set Up:
- position yourself on the chest fly machine so you are able to grip the handles slightly below the shoulders 
- sit on the machine, press your back into the pad and drive your feet into the ground
- grip the handles with a neutral grip
- lock in a slight bend in the elbows [like you are going to give a wide hug]
- keep shoulders back and traps down 
- drive your ribs down and pull your belly button to your spine to brace

Execution: 
- pull the handles forward and towards the center to meet, so the handles are in line with the center of your chest at the top of the rep
- contract your chest
- release with control until your feel a full stretch through your chest
- on your final rep, hold the contraction at the top of the rep for 20 seconds

Machine Chest Fly

Rep Range: 8-10R each side 
Tempo: slight pause at the top of each rep 
Modification: banded cross body tricep extension, or dumbbell single arm tricep kickback 

Set Up; 
- use no attachment and position one side of the cable high
- stand next to the cable facing 90 degrees away 
- grip the knob of the cable with the hand furthest from the cable with neutral grip
- pull the cable and pin your elbow to your side
- squeeze your glutes and drive your ribs down to brace
- keep your shoulders pinned down and back 

Execution: 
- lead with your pinky and extend your arm down and out and to your side 
- when your arm is fully extended contract your tricep
- keep your elbow pinned by your side and release the weight as you bend your arm only 1/4R 
- extend your arm fully again and contract your tricep 
- release the cable again, this time until your arm reaches 90 degrees again
- complete all reps on one side before moving to the next side

Single Arm Cross Body 1 1/4R Tricep Extensions

Rep Range: 10-12R 
Tempo: slight pause at the top of each rep 

Set Up: 
- sit on a flat bench holding one dumbbell 
- create a triangle with both hands to hold the weight by overlapping your fingers around the dumbbell 
- lie back on the flat bench, plant your feet on the ground 
- extend your arms holding the dumbbell over your chest 

Execution: 
- keep your elbows pinned in line with your shoulders/chest
- bend your arms and lower the dumbbell back towards your forehead/just above your forehead
- lower the dumbbell until you reach at least a 90 degree bend in your arms 
- extend your arms again and press the dumbbell back up and over your chest 
- contract your triceps

Goblet Hold Lying Skull Crusher

Time: 40 seconds total 
*20 seconds reps + 20 seconds hold at the top 
Tempo: steady, hold 
Modification: incline bench push ups [hands on bench, feet on ground] 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position your dumbbells on the ground
- position dumbbells under your shoulders and step back into a high plank position 
- squeeze your glutes, pull your belly button towards your spine, drive your ribs down and brace to create full body tension 
- keep a neutral head, neck, and spine 

Execution: 
- bend your elbows, keep them close to your sides, and lower your chest towards the ground 
- lower to at least a 90 degree bend in your arms, if you can achieve full rom by lowering further please do 
- keeping tension throughout your body, extend your arms and press yourself back up into the high plank position 
- contract your chest/triceps 
- keep your core tight and continue reps
- hold at the top and brace/contract for the last 20 seconds each set 
- make sure your body rises and lowers as one unit [avoid worming up]

Neutral Grip Push Ups [on dumbbells]

12/21 Chest and Triceps

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

Jennifer

6/16 Quads, Glutes

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!

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

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

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!!

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 🥰❤️‍🔥

12/21 Chest and Triceps

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