Name: Playbook - Sam Sweeney - 12/7 Chest and Triceps
Uploaded: 2026-06-17T00:04:46.741Z
Duration: 65 min
Description: 12/7 Chest and Triceps

yangBAE

Suzanne

Malan wu

Megan

Donalee

Stephanie

This was a great chest/tri day!! Really enjoyed these movements!

Alexandra Casi

That last compound set 🔥🔥🔥


Been on this for three weeks and noticing a significant difference in my numbers across the board!!!

Kristina

Feels SO good to be back after being sick for a hot minute!

Kody Young

Moving up on bench and feeling so much more muscle engagement…crediting those scap push ups!

Katie

Brittany

Going up in weight on bench and it feels SO GOOD!!! 🧈🌶️

Audry

Lakshmi Neelesh Nimmagadda

Ashley

Those overhead cable extensions killed my triceps 🔥

Emma

Nyakeh

I enjoyed this one.  Had to modify a bit in the hotel with a shit gym. Lol

Peyton

Hit 135 on my last heavy set for 4 and I haven’t touched that weight in foreverr💪🏼🔥

Rachael Milbrook

Corrine

Amie

Taylor Pedmo

Brandi

Lacey

Victoria Clay

Shelby

Audi

Had to modify to shorten today but still fire!! Love the programming

Kaylin

Feels good to be back in the gym at full speed after being sick and on vacation.

Susanne Buie

Porchia

30 second test in between diamond push ups was a true testament to one’s discipline haha

Rachelle

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. [Optional Tops of Feet Down] Scap Push Ups: 4S/6-10R
1B. Bench Press: 4S/4-6R, 4-6R, 4–6R, 8-10R 

2. Incline Bench Dumbbell Hex Press: 4S/6-8R [2 second pause at the top of each rep] 

Compound Set: 
3A. Single Arm Machine Chest Fly: 3S/8-10R each side [3 second eccentric]
3B. Standing Cable Rope Overhead Tricep Extensions: 3S/5R drop 10R 

4. Diamond [close grip] Push Ups: 6S/8R [30 seconds rest between sets]

Compound Set: 
5A. Incline Bench Dumbbell Low Fly: 3S/10-12R [2 second hold at the top of each rep] 
5B. Seated Alternating Cable Tricep Kickback: 3S/12-16R total [6-8R each side]

12/7 Training Day Overview

Rep Range: 6-10R 
Tempo: steady
Modification: incline position= place hands on bench/feet on ground, or inverted row scap retractions

*please plant toes down in a plank position if that is more stable and comfortable for you. Tops of feet down is a progression. 

Set Up: 
- get down on the ground in a push up position, hands positioned just outside of your chest [grip the ground with your fingers]
- plant the tops of your feet on the ground [ankles in plantarflexion] 
- squeeze your glutes and 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 
- keep your arms straight [a very slight bend is ok so you do not hyperextend in your arms] 
- 

Execution: 
- DO NOT BEND YOUR ARMS
- think about screwing your hands into the ground by externally rotating your shoulders
- 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 
- contract

*this is a SMALL movement- the more you practice, the more your scap will move freely and appropriately-

[Optional Tops of Feet Down] Scap Push Ups

Rep Range: 4-6R, 4-6R, 4-6R, 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 Range: 6-8R
Tempo: 2 second hold at the top of each rep 

Set Up: 
- position a bench at ~75 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground
- depress your scapula and press your mid/upper back against the bench 
- extend your arms over your chest and press the dumbbells together, contract your chest
- hold the tension in your chest
- tuck your ribs, brace 

Execution: 
- keep your shoulders back and bend your elbows as you lower the dumbbells towards your chest
- keep your elbows pinned close to your sides as you lower the dumbbell 
- keep a strong contraction in your chest the entire eccentric portion of the rep by continuing to press the dumbbells together
- lower the dumbbell to tap your mid chest
- extend your arms and press the dumbbell up and over your chest again 
- keep a strong contraction in your chest at the top of the rep and hold for 2 secs
- keep wrists straight, palms facing in

Incline Bench Dumbbell Hex Press

Rep Range: 8-10R each side 
Tempo: 3 second eccentric 
Modification: single arm cable or flat bench dumbbell chest fly 

Set Up: 
- set up on the chest fly machine so the handles are slightly below your shoulders 
- sit on the bench, press your mid/high back into the pad
- plant your feet on the ground
- tuck your ribs and create tension in your trunk- brace
- grip the handles with EACH HAND [hands should be slightly below your shoulders when gripping the handles] 
- keep a very slight bend in each arm 
- pin traps down and shoulders back 

Execution: 
- keep one arm extended, try to keep light tension on your non working pec in this position to keep it active and engaged
- pull the other handle forward and towards the center with your other hand
- contract your pec at the top of the rep when the handle is in line with your chest
- use a 3 second eccentric to release the handle with control until your arm is extended out to your side again, in line with your torso 
- complete all reps on one side before moving to the next

Single Arm Machine Chest Fly

Rep Range: 15R total [5R drop 10R]
*drop the weight by 20-50% 
Tempo: steady
Modification: standing dumbbell overhead tricep extension 

Set Up: 
- attach the cable rope to one side of the cable and position it low 
- stand in front of the cable, grip the rope with a neutral grip 
- lift the rope overhead as you rotate your body to face away from the cable 
- with the rope overhead, pin your elbows by your ears, armpits forward, shoulders back 
- squeeze your glutes, tuck your ribs and brace 
- keep head/neck/spine neutral 

Execution: 
- keep your elbows pinned next to your ears as you bend your arms and lower the rope back behind your head 
- lower the rope to a 90 degree bend in your arms 
- lead with your pinkies and extend your arms overhead again 
- contract your triceps 
- complete 5R before dropping the weight by 20-50% and complete 10R more 
- keep elbows pinned in place, armpits forward

Cable Rope Overhead Extensions

Rep Count: 8R
Tempo: steady
Modification: incline diamond/close grip push ups [hands on bench, feet on ground] 

Set Up: 
- position your hands on the ground, close, inside shoulder width
- point your fingers forward or just slightly in 
- grip the ground with your fingers
- step back into a pushup position, feet together 
- squeeze your glutes, pull your belly button into your spine and brace to keep a neutral spine 

Execution: 
- think about externally rotating your shoulders [pull them back, pits of elbows forward] as you bend your elbows and lower your chest to tap the ground 
- keep your elbows close to your sides and under your shoulders as you lower to tap the ground 
- extend your arms and press yourself back up into the high push up position 
- contract your triceps and chest at the top of the rep 
- keep spine neutral, body should rise and lower as one unit 
-

Diamond [close grip] Push Ups

Rep Range: 10-12R 
Tempo: 2 second hold at the top of each rep 

Set Up: 
- position an incline bench to 60-75 degrees 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground 
- pin your mid/high back to the bench 
- extend your arms down by your sides, dumbbells should hand down from your shoulders, behind your torso 
- pin a very slight bend in your elbows 
- keep head/neck/spine neutral 

Execution: 
- with palms up, lift the dumbbells forward and towards the center so your pinkies meet in the middle
- with dumbbells in line with the center of your chest contract your chest and hold for 2 seconds 
- release the dumbbells with control back down by your sides, behind your torso 
- keep shoulders down and back

Incline Bench Dumbbell Low Fly

Rep Range: 12-16R total [6-8R each side]
Tempo: steady 
Modification: seated bent forward alternating dumbbell kickbacks 

Set Up: 
- sit on the seated double cable machine 
- grip the knob of each handle with a neutral grip 
- bend your legs, plant your feet on the ground 
- adduct/squeeze the bench with your legs 
- tuck your ribs, brace, and lean your torso forward [~45 degrees]
- pull the cables and pin your elbows back behind your torso, by your sides
- try to keep your elbows in line with your shoulders, past your torso 
- keep shoulders back, traps down, and a neutral head/neck/spine 
- start with arms pinned at 90 degrees

Execution: 
- lead with your pinky on one side and extend your arm straight back 
- when your arm is fully extended contract your tricep
- with elbow still pinned high in position release the cable with control back to a 90 degree bend in your arm
- alternate extending each arm back, each rep 
- arm should travel straight back and fully extend

Seated Cable Alternating Tricep Kickbacks

12/7 Chest and 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 ♾️

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!!

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!!

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!

12/7 Chest and Triceps

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