Name: Playbook - Sam Sweeney - 12/5 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:44.813Z
Duration: 75 min
Description: 12/5 Chest, Delts, Triceps

Really feeling my floor chest press improving each week! 🔥☄️💪

Kody Young

Pump after this was SO REAL!!! Felt amazing 💪🤩

Megan

Surprised how much floor BB presses are progressing 🔥🔥 this was a 🔥 day

Olivia

Kiki

Sarah

Lisaq

Dedra

Rachelle

Loved every single set in this workout 🔥🔥🔥🔥🔥🔥

Morgan

Carly

Short and efficient, just how i like em😍

Tiffany

This was a good one! Day late but glad I listened to my body!!

Becky

Had to stop due to a back spasm but I tried

Corrine

Yanely

Audry

Super pumped before short vacation 🔥🔥

Lakshmi Neelesh Nimmagadda

Need to wash my hair before DOMS kicks in!! 🥵🥵 that second compound set though !

Stephanie

Steve

Front raise to cab drivers was brutal 🥵

Kaylin

Chest and arms are hurting😩💪🏾👊🏾

Kimmy

Loved it! A good upper body pump! 💪🏻

Alicia Heier

Deja

April

That was one of the tougher ones for me, but that made completing it and pushing myself through, that much better.

Lacey

My favorite day of the week and that burned 🤩

Janelle

Mandy

Chelsea

Today felt good really good’ I zoned all the way out and got it done

Porchia

Life’s been hard and today I conquered this workout. Proud of myself!! Thanks Sam

Shelby

Omgggggggg the burnnnn 😮‍💨👏🙌🔥

Amber

Chelsey

Nyakeh

Destroyed 💀 lol those failure push ups were only 5 reps thanks to the rest of the workout😂

Allie

Paula

Loved the different selection of accessory work 💪🏻

Kristie

Just the right amount of spice..🔥🔥🔥🔥🔥🔥🔥

Ann-Marie

Arms are shaking, good start to the morning

Tasha

Megan Laudick

Maria Zenz

Happy Tuesday!

Week 4 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/4-6R 
	
2. Seated Double Cable Neutral Grip Chest Fly: 4S/3-5R slow eccentric + 3-5R steady [3 second slow eccentric on first 3-5R, steady tempo on final 3-5R. 6-10R total]
	
3. Tall Kneeling Alternating Corkscrew Overhead Press: 4S/20R total 
	
4a. Single Arm Supinated Grip Cross Body Extensions: 3S/8-10R each side [2 second pause at the top of each rep]
4b. Seated Dumbbell Overhead Extensions: 3S/5R drop 5R drop 10R [20R total- drop the weight by 20-40% on drop sets]
	
5a. Seated Plate Loaded Front Raise: 3S/15R [2 second pause at the top of each rep]
5b. Seated Plate Cab Drivers: 3S/30R total 
	
6. Neutral Grip Push Ups: 2S/Failure [as many reps as you can with good from]

12/5 Training Day Overview

Rep Range: 4-6R
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: 3-5R slow eccentric + 3-5R steady
*6-10R total 
Tempo: 3 second eccentric on your first 3-5R, steady tempo on final 3-5R 
Modification: machine chest fly or dumbbell incline bench chest fly

Set Up; 
- position the seated bench in the center and slightly in front of the double cable machine
- set the cables on each side to chest level [in the seated position]
- grip each handle with a neutral grip 
- pull the cable and sit on the bench in the center of the cables, plant your feet on the ground 
- extend your arms out to your sides in line with your chest, pin a slight bend in your elbows
- pull belly button to spine and brace
- tuck your chin, drive your back into the back pad of the machine 

Execution: 
- pull the cables straight forward, to meet in the center, handles in line with the center of your chest
- contract your chest
- release the cables out to each side, until your handles are in line with your torso
- feel a full stretch across your chest 
- keep traps down, shoulders back

Seated Double Cable Neutral Grip Chest Fly [tempo change]

Rep Count: 20R total 
Tempo: steady 
Modification: seated alternating corkscrew overhead press

Set Up: 
- grip a dumbbell in each hand
- get down into a tall kneeling position, both knees down
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- tuck your ribs, keep a tall torso
- lift the dumbbells to the overhead position, dumbbells in line with your delts, palms facing in at the top 

Execution: 
- keep one arm extended in the overhead position 
- bend your other arm and lower the dumbbells
- twist your grip to pronated at the bottom of the rep, 90 degree bend in your arm or slightly below
- extend your arm and press the dumbbell up and into the overhead position again 
- twist your grip to neutral again at the top of the rep
- alternate each side

Tall Kneeling Alternating Corkscrew Overhead Press

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep
Modification: banded cross body extension, or supinated grip tricep kickback

Set Up: 
- position one side of the cable high, attach the single arm handle
- step in front of the cable, facing 90 degrees from the handle
- reach across to grip the handle with a supinated grip with your hand furthest from the cable 
- pull the cable and pin your elbow to your side, arm bent at 90 degrees
- cable should cross in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- pull the cable across your torso and extend your arm towards the ground
- contract your tricep
- keep your elbow pinned by your side and bend your arm again 
- release the cable back to the start position with control 
- keep wrist straight

Single Arm Supinated Grip Cross Body Extensions

Rep Count: 5R drop 5R drop 10R 
*20 reps total 
*drop the weight by 20-40% on drop sets
Tempo: steady

Set Up: 
- grip a single dumbbell in both hands
- pin the head of the dumbbell between your hands, palms up 
- sit on the bench, plant your feet on the ground, drive your back into the back pad 
- tuck your ribs, pull belly button to spine, and brace
- extend your arms and lift the dumbbell into the overhead position 
- pin your elbows overhead, in line with your delts

Execution: 
- keep your elbows pinned over your delts and bend your arms
- lower the dumbbell behind your head until your arms are bent at 90 degrees or just below 
- extend your arms and press the dumbbell back up into the overhead position 
- contract your triceps
- drop the weight by 20-40% each drop set

Seated Dumbbell Overhead Extension

Compound Set

Rep Count: 15R
Tempo: 2 second pause at the top of each rep 
Modification: single dumbbell front raise

Set Up: 
- grip each side of a plate with each hand, neutral grip 
- sit on a bench
- plant your feet in a wide stance on the ground
- pull belly button to spine, tuck your ribs, and sit upright
- extend your arms down and hold the plate between your legs 
- keep your arms straight, traps down 

Execution: 
- raise the plate straight forward until it is in line with your chest
- lower the plate down again, in between your legs
- keep a tight grip on the plate on each side
- keep your shoulders back

Seated Plate Loaded Front Raise

Rep Count: 30R
Tempo: steady
Modification: single dumbbell cab drivers

Set Up: 
- grip each side of a plate with each hand, neutral grip 
- sit on a bench
- plant your feet in a wide stance on the ground
- pull belly button to spine, tuck your ribs, and sit upright
- extend your arms down and hold the plate between your legs 
- keep your arms straight, traps down 

Execution: 
- raise the plate straight forward until it is in line with your chest
- hold the plate in line with your hest
- rotate the plate towards one side
- rotate back to the center and then to the other side
- keep your arms straight, traps down

Seated Plate Cab Drivers

Rep Count: Failure
*as many reps as you can with good form
Tempo: steady
Modification: drop to your knees or perform neutral grip flat bench dumbbell chest press

Set Up: 
- place two dumbbells on the ground, shoulder width apart
- get down in a prone position 
- grip the handles of the dumbbells with a neutral grip 
- step back into a push up/high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- bend your elbows, keep them close to your sides
- lower your chest towards the ground
- tap your chest to the ground between the dumbbells [or get as close as you are able]
- extend your arms and press yourself away from the ground and into high plank position again 
- contract your chest
- keep full body tension, body should travel in a straight line up and down

Neutral Grip Push Ups

12/5 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

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

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

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!!

12/5 Chest, Delts, Triceps

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