Name: Playbook - Sam Sweeney - 2/12 Chest and Triceps [CHALLENGE WK6/DAY6]
Uploaded: 2026-06-17T00:04:48.052Z
Duration: 60 min
Description: 2/12 Chest and Triceps [CHALLENGE WK6/DAY6]

Adriana

I could barely push up let alone dip 😂 loved it

Sammi

Made up for a lost day last week and I’m so glad I did. That was an awesome workout.

Holly

Shew...who needs.that burn burnout round. Love to hate it

Lyndsey

Love chest days because they usually involve less equipment set up so it's easier to finish the workout in a decent amount of time.

Amanda

Love the balance of chest and triceps here! Also, cannot believe I’m saying this, but in this 8-week progression, chest day has been my favorite day (first time ever) and I feel amazing 🤩

Megan

Katie

Soona

Heather

Lisa

Jamie

Nyakeh

Julia

Boone

Shaky arms!! Great way to start the week!

Lindsay

Felicia

Jean

Biddy

Lacey

All I say is “WOW” my arms are toned AF🤣🤣😊😊👏🏾👏🏾👍🏾!

Kimmy

Listen here. Irish women like to keep all of their bread and Kerrygold butter in their triceps, so this was rough for me. I needed this though. #butterforlife #irisharms #tinytriceps #builtbybread 💪🏻🍀🥵🥖🧈🍀

Nicole

Great chest and tricep workout to end the weekend

Dedra

I started this challenge barely doing five pushups, and today I did five pushups with eccentrics and a band on top. I really can’t put into words how I feel right now but thank you. ❤️

Jordan

Holy banded push-ups! I think those are my new favorite way to do push-ups! 
I always get a good chest and tri pump during these workouts!

DeAnna

Carol

Brooke

PB for chest flys today - strongest I’ve ever felt with them 💪🏼 another great workout, thank you! 🔥🔥🔥

Jenn

Loving chest and triceps!! Seeing lots of progress 🔥🔥

Aileen Bernuy

Michelle Dawson

Savanah

Took me mid way thru the cable flys to notice that one of those doggos weren't yours and it slightly thru me off🤣

Caroline Kuc

Chris

Great end to week 6 😍 ready for a rest day 🥵

Amanda Howell

Michelle Correa

Michelle 

Jessie

Carmen

I have never had a day dedicated to chest before this challenge and I can't believe how much I love it! This was a favourite for sure!

JulieAnn

🔥🔥🔥🔥 love a good chest workout. 110 incline/6 👊🏻, loved the banded push-ups and the 10 sets of diamond press!! 💪🏼 Feeling strong!! Thanks to Sam and Noel!!! LFG

Tammy Quenneville

Shelly

Caitlin Sparks

Shannon Smolinski 

Happy end of week 6 🤪 thanks for another amazing week of kick a** workouts!!

Jennifer

Triceps workouts are my favourite, but after this they might not want to ever be used again! 🔥 🔥 🔥

Loved loved loved! Best way to start a Saturday!

Kate

That burn out set AFTER the Diamond push ups 😰

Corrine

Boom!! 💥 Love when I can beat a previous burnout week!

Kody Young

[Challenge week 6/day 6]

Happy Saturday!

2/12 Training Day Overview: 

Suggested accessory equipment: large loop band. 

Warm Up: foam roll, upper body warm up and activation from app. 

1. Incline Bench Chest Press: 5S/4-6R [+1-2 warm up sets]

Triset:
2. Banded Push Ups: 4S/5R [5 second eccentric]
3. Neutral Grip, Single Arm Unsupported Chest Press: 4S/6-8R each side [2-3 sec pause at the bottom of each rep]
4. Chest Fly Machine: 4S/10R drop 10R drop 10R [triple drop set, every set]

Compound Set: 
5. Seated EZ bar Overhead Tricep Extensions: 3S/8-10R 
6. Single Arm Bent Over Tricep Kickback: 3S/6-8R each side [1-2 sec pause at the top of each rep]

7. Diamond Push Ups: 10S/5R [10 seconds rest in between. On knees or drop to knees when needed throughout the 10 sets.]

8. Burnout Challenge: Bench Dips: 1S/Failure

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: Power
Modification: Dumbbell incline bench press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

Rep Count: 5R
Tempo: 5 second eccentric 
Modification: no band, and/or on the knees. 


- hook each side of a large loop band around the pins of a barbell rack, positioned low. [ you could also just hook the band around each hand and behind your back]
- position yourself under the band so the band lies across your mid back. 
- plant the hands on the ground, slightly wider than shoulder width, below the shoulders. 
- squeeze your glutes and quads simultaneously and push your mid back through your scap [slightly rounding the upper back to hold the brace]
- use a 5 second eccentric as you bend the elbows below the shoulders and lower your chest to the ground. 
- drive your palms through the ground and press yourself up into the start position. 
- the hips/torso must rise and fall together [watch for hips to rise or fall faster than the torso, especially working against the tension of the band]

Banded Push Ups

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep. 
Modification: flat bench single arm chest press. 

- grip a dumbbell in one hand and hold it at your chest as you mid your mid/high back to the side of a flat bench. 
- bend the knees and plant the feet on the ground. 
- contract the glutes and raise the hips, pin them up in this position. 
- extend the dumbbell up in line with the front delt at the top, hold the dumbbell with a neutral grip [palm facing in]
- extend your other arm up to help stabilize as you press or keep it by your side. 
- hold a strong base and tuck your elbow as you lower the dumbbell towards your chest on one side. 
- lower the dumbbell until the arm reaches a 90 degree bend or below [rom will depend on your strength and mobility] 
- pause for 3 seconds at the bottom. 
- drive your feet through the ground and press the dumbbell up to the top of the rep
- do not let your hips twist or turn as you press. 
- complete 6-8R on one side before moving to the other side.

Neutral Grip, Single Arm Unsupported Chest Press

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: dumbbell flat bench chest fly. 

- position yourself on the chest fly machine so the handles are 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]
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.
- complete 10R before dropping the weight by 20-50% 
- complete 10 more reps before dropping the weight again
- finally complete 10 last reps to finish the set.

Chest Fly Machine

Triset

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell overhead extension


- position yourself on a bench with back support
- hold the EZ bar with a pronated grip, shoulder width or just inside. 
- raise the bar and extend your arms overhead [palms facing forward at the top of the rep, when arms are extended]
- keep the elbows pinned overhead, in line with the shoulders 
- depress the scap and lock them in place to help support your shoulders in this position. 
- slowly bend your elbows and lower the ez bar back behind your head until your arms reach a 90 degree bend or just below [full stretch in the triceps]
- keep the elbows pinned in place as you press the bar back up overhead, arms extended at the top of the rep.

Seated EZ Bar Overhead Extension

Rep Range: 6-8R each side 
Tempo: 1-2 second pause at the top of the rep. 

- grip a dumbbell in one hand
- keep a neutral spine as you bend forward and stabilize with one hand and knee on a bench. 
- raise the elbow of the arm holding the dumbbell and pin it by your side. 
- keep your head, neck, and spine neutral
- keep your shoulders square to the ground. 
- extend your arm back, kicking the dumbbell out, leading with the pinky until the arm is straight. 
- contract your triceps for 1-2 seconds
- lower with control, keeping the elbow pinned high, by your side.

Single Arm Bent Over Tricep Kickback

Compound Set

Rep Count: 5R
Tempo: steady 
Modification: diamond push ups on your knees or incline push ups [hands on bench, feet on ground.]

**drop to your knees at any point throughout the 10 sets**

**10 sets of 5 reps every 10 seconds*

- position yourself on the ground in a push up/high plank position. 
- move your hands in so they are inside shoulder width [make a diamond shape with your fingers if possible, how close your hands are will also be dictated by your upper body mobility. Position your hands in the strongest position for you, inside shoulder width.]
- squeeze the glutes and quads simultaneously and push your mid back through your scapula to hold the brace. 
- bend the elbows and keep them close to your sides as you lower your chest towards the ground. 
- lower until you reach a full stretch in the triceps and chest [or simply lower as far as your strength allows, arms bent at least 90 degrees at the bottom]
- press through your palms and straighten your arms as you return to the start position. 
- drop to your knees at any point throughout the 10 sets to finish the reps. 
- make sure the hips and torso rise and fall together [watch for the hips dipping or rising before the torso]

Diamond Push Ups

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady 
Modification: bend the knees and plant the feet on the ground. 

*Check back at week 4’s burnout challenge for your reps to beat. Keep track of each set

- position yourself on the side of a flat bench. 
- grip the bench slightly outside the shoulders, palms down, fingers facing away
- extend the arms and legs, legs can be straight out [more difficult] or bent with feet planted [modified] 
- keep your back close to the edge of the bench as you bend your elbows and lower your glutes towards the ground. 
- lower to a 90 degree bend in the arms or just below 
- press your palms through the bench and extend the arms
- contract your triceps at the top
- try to keep the shoulders from rolling forward as you lower
- keeping your back close to the edge of the bench will help keep tension off of the shoulders. Pay attention to your personal ROM here and only lower as far as feels in control for you.

Burnout Challenge: Bench Dips

2/12 Chest and Triceps [CHALLENGE WK6/DAY6]

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 ♾️

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

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

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)

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

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!!!

2/12 Chest and Triceps [CHALLENGE WK6/DAY6]

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