Name: Playbook - Sam Sweeney - 12/9 Chest, Biceps
Uploaded: 2026-06-17T00:04:41.317Z
Duration: 75 min
Description: 12/9 Chest, Biceps

Dedra

Well, my R rotator cuff inflammation crashed the party, went well until then.

Ange

Timi Jo

🔥 what a great workout 🏋️‍♀️

Nyakeh

Firuza

This split is so challenging in a different way. I love it 🔥

I love how this split is equal parts non changing and changing exercises. I am really feeling the benefits and one of my top favorite splits we’ve EVER done!!

Megan

Michelle 

Great mix of exercises to hit it allllll. Thankfully I don't need to wash my hair today!

Tamara Feist

Angie

Jennifer

Mia Arrowsmith

Karen Arce

That bicep compound set had me questioning life 🙃🔥

Sara

Molly

Joanne Nichols

Morgan

Lorena

Michelle Potts

Summer

Marta

Regina

Sara Athey

Rachel

Kimmy

Megan Laudick

Happy Tuesday! 
 
Week 2 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 Unsupported Chest Press: 3S/8-12R each side

5a. Cable Straight Bar Spider Curls: 3S/8-10R [3 second hold at top of each rep]
5b. Standing Wide Hammer Curls: 3S/8-12R [3 second slow eccentric]

6. Machine Pronated Grip Chest Fly: 2S/5R drop 10R drop 15R

12/9 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: 8-12R each side
Tempo: steady 
Modification: flat bench single arm neutral grip chest press 

Target muscle group: chest

Set Up: 
- sit on the ground in front of a flat bench
- press your mid back into the side of the bench 
- bend your legs, plant your feet on the ground, heels under your knees
- grip a dumbbell in one hand, neutral grip 
- lift your glutes off of the ground and raise your hips into full extension
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arm and position the dumbbell over your delt, palm facing in 
- tuck your chin and rest your head on the bench 

Execution: 
- bend your arm, keep your elbow tucked by your side, 45 degree angle
- lower the dumbbell to one side, in line with your chest, at least a 90 degree bend in your arm
- extend your arm and press the dumbbell over your chest again 
- contract your chest

Single Arm Neutral Grip Unsupported Chest Press

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep
Modification: dumbbell spider curls

Target muscle group: biceps

Set Up:
- attach a straight bar to one side of the cable, position it low
- set your bench to a ~60 degree angle, position it in front of the cable, high end of the bench facing the cable, seat pointing away 
- step in front of the cable, grip the straight bar with a supinated grip, just outside of hip width apart
- extend your arms and step around the bench
- press your chest and hips into the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms over the end of the bench, hook your arms over the bench
- pin your elbows under your delts

Execution: 
- keep elbows pinned below your delts
- bend your arms and curl the straight bar towards your delts
- contract your biceps
- extend your arms and lower the bar towards the ground again

Cable Straight Bar Spider Curls

Rep Range: 8-12R 
Tempo: 3 second eccentric 

Target muscle group: Biceps

Set Up: 
- stand with feet hip width apart, toes forward
- grip a dumbbell in each hand, hammer grip
- extend your arms down by your sides
- pin your elbows slightly behind your torso, point your thumbs out slightly at a 45 degree angle
- keep traps down, shoulders back

Execution: 
- bend your arms and curl the dumbbells towards your delts on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again 
- be sure to fully extend your arms between each rep

Standing Wide Hammer Curls

Compound Set

Rep Count: 5R drop 10R drop 15R
Tempo: steady
Modification: incline bench pronated grip chest fly 

Target muscle group: chest

Set Up: 
- position the handles out at either side, in line with your chest
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arms out to either side, grip the handles with a pronated grip
- pin a slight bend in your arms 
- drive your ribs down and brace

Execution: 
- pull the handles forward and to meet in the center
- contract your chest
- extend your arms out to either side again, full stretch through your chest

Machine Pronated Grip Chest Fly

12/9 Chest, Biceps

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

Porchia

6/16 Quads, Glutes

Audry

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

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!

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

JulieAnn

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

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)

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!

12/9 Chest, Biceps

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