Name: Playbook - Sam Sweeney - 12/28 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.652Z
Duration: 65 min
Description: 12/28 Chest and Triceps

My chest and arms are dead!! That was a good one

Alexa

Jamie

yangBAE

Days like today I realize how far my stability has come. I used to not be able to do single arm fly at all, and today it felt so powerful!! Love these days 💪💓

Megan

Such a great one!! Really able feel every movement and focus on form. 💪

Kody Young

Bench feeling powerful 🔥 and that tricep superset burnt 😆

Excellent! Arms felt rubbery! Ready to finish this split!!

Alexandra Casi

Katie

Kristina

The ten sets of presses. Yikes! Chest is not my favorite but this one was a great one!

Sara Athey

Eric Hall

Kelsey

Lyndsey Rozzi

Kayla

Alli

Emily

Those kb Tricep dips were so challenging! I’m loving training chest 💪🏼

Amie

Shaking by the push-ups at the end! 🫠🔥🥹

Audry

That one resorted me to push-ups on knees 😳

Jennifer

Kimmy

Janelle

Kaylin

Audi

🏋️‍♀️🏋️‍♀️🔥♥️

Nyakeh

Susanne

Lizz

I actually enjoyed this one.  Chest is usually not my fav.  Got 135 x4 for 2 sets. Getting better.

Sophie

What the heck, those kettle bell triceps dips were no joke
 🔥💯💥👍

Ann-Marie

Porchia

JulieAnn

Had to make some adjustments due to a shoulder injury but still a great workout

Tasha

Definitely got stuck in those banded pushups

Katherine

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. Kettlebell Neutral Grip Floor Press: 10S/10R [every 30 seconds]  

Compound Set: 
3A. Single Arm Pronated Grip Machine Chest Fly: 3S/6-8R each side [3 second eccentric]
3B. Incline bench Chest Press: 4S/20R + 10 sec pause at the bottom of the final rep of each set

Compound Set: 
4A. Single Arm Cable Overhead Extensions: 3S/10-12R each side 
4B. Dumbbell or Kettlebell Dips: 3S/60 seconds 

5. Hip Banded Decline Push Up: 4S/30 seconds total [15 seconds reps, 15 seconds hold- rest between sets]

12/28 Training Day Overview

Rep Range: 8-12R
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: 10R
Tempo: steady, quick 
Modification: dumbbell floor press

*every 30 seconds

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- lie on the ground in a supine position 
- extend your legs, point your toes, squeeze your glutes and pull your belly button to spine to brace 
- lift the kettlebells and extend your arms over your chest, in line with your shoulders, palms facing in 

Execution: 
- bend your elbows so they travel ~45 degrees from your torso, below your shoulders, and lower the kettlebells 
- lower the weight until your triceps tap the ground 
- extend your arms and press the kettlebells back up and over your chest 
- contract your chest

Kettlebell Neutral Grip Floor Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell incline bench pronated grip fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles with hands just below your shoulders 
- plant your feet on the ground 
- grip the handle with a pronated grip on one side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbow
- pull your belly button to spine, drive your ribs down and brace

Execution: 
- lead with your thumb and pull the handle forward and towards the center in line with your chest
- when your hand is in line with your chest, palm down, contract your pec
- use a 3 second eccentric to release the weight with control until your arm is extended out to your side again [in line with your shoulders, no need to go past your torso if it is uncomfortable]

Single Arm Pronated Grip Machine Chest Fly

Rep Range: 20R partial/pulsing reps from the bottom 
Tempo: steady pulses, 10 second hold at the bottom of the final rep, each set

Set Up: 
- set your bench to an incline position, ~50-60 degrees
- grip a dumbbell in each hand [pronated grip] and sit on a the bench, plant your feet on the ground 
- lean back to push your back into pad of the bench
- lift the dumbbells and position them over your chest, pronated grip 
- contract your glutes and brace 
- tuck your pinkies forward just slightly 

Execution: 
- bend your elbows so they travel ~45 degrees from your torso, below your shoulders
- lower the dumbbells to either side of your chest, at least a 90 degree bend in your arms, or just below [depending on your strength and mobility] 
- squeeze your glutes and drive your feet through the ground as you extend your arms only .5 rep/pulse
- lower and keep tension on your chest for 20 reps 
- on your final rep, pause at the bottom for 10 seconds

Incline Bench Chest Press

Rep Range: 10-12R each side 
Tempo: steady 
Modification: single arm dumbbell overhead extensions

Set Up: 
- use no attachment on the cable
- position the cable low, about knee height
- stand in front of the cable and grip the knob of the cable with one hand, neutral grip 
- twist your body 180 degrees away from the cable
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace
- lift your arm holding the cable over your head
- extend your arm straight up from your shoulder 

Execution: 
- keep your elbow pinned in line with your shoulder and bend your elbow as you lower the cable back behind your head
- use a 3 sec eccentric to lower the cable until your arm is bent at ~90 degrees 
- lead with your pinky and extend your arm back up and over your shoulder again 
- contract your tricep
- complete all reps on one side before moving to the next side

Single Arm Cable Overhead Extensions

Time: 60 seconds 
Tempo: steady 
Modification: tricep kickbacks or cable push downs

Set Up: 
- position a pair of dumbbells or kettlebells on the ground, shoulder width apart
- sit on the ground between the weight, slightly in front
- keep your chest upright, spine tall
- pull belly button to spine, ribs down and brace 
- bend your elbows at 90 degrees back behind you and grip the weight with a neutral grip [dip position] 

Execution: 
- keep your traps down and extend your arms straight as you press yourself up
- lift your glutes off the ground and contract your triceps at the top of the rep, with arms extended 
- bend your elbows back again until your glutes return to the ground 
- keep a steady pace
- keep your shoulders back and traps down

Dumbbell or Kettlebell Dips

Time: 30 seconds 
*15 seconds reps + 15 seconds hold at the bottom of the rep 
Tempo: steady, 15 second hold 
Modification: no band and/or no deficit, OR incline bench pushups 

Set Up: 
- position your feet up on a flat bench or stack plates to a reasonable height inside the barbell rack 
- loop a large loop back across the rack, low, using the pins or safety bars on each side [or heavy heavy dumbbells] 
- position your feet on the plates/bench and place the band across your low back/hips in a push up position 
- walk your hands out until they are under your shoulders
- contract your glutes and quads and push your mid back through your scapula, pull belly button to spine and create full body tension [hold the brace] 
- keep your hips in line with your torso 

Execution: 
- keep a neutral head, neck, spine and bend your elbows below your shoulders and 45 degrees from your torso 
- lower your chest towards the ground
- tap your chest on the ground [or get as close as you are able with good form] 
- drive your hands through the ground and extend your arms to press yourself up, into the start position
- contract your chest
- the band will pull on your trunk, this requires you use more core control and bracing to keep from “worming up”- having your upper body rise before your lower body or vice versa
- on your final rep of 15 seconds hold at the bottom position for 15 seconds more

Hip Banded Decline Push Ups

12/28 Chest and Triceps

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

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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!!

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!

12/28 Chest and Triceps

Community

More workouts from Sam Sweeney