Name: Playbook - Sam Sweeney - 2/25 UPPER BODY A (Chest, Back, Triceps)
Uploaded: 2026-06-17T00:04:42.899Z
Duration: 75 min
Description: 2/25 UPPER BODY A (Chest, Back, Triceps)

Triceps were screaming during the triset 💪🏼🤪🙌🏻

Kelsey

Excellent! My arms gave out during the tri-set 😅

Danielle

Ok, official favorite workout day of this split!! So fun and also exceptional balance of shoulder mobility and chest/tricep stability and strength, especially in exercises like the scap pushups and rolling skull crushers 🥰

Megan

Samantha

Audry

Hayley

Amazing and full of pump first day of this split for me 🔥 So excited for this split I can already feel the gains 🔥

Okay, this is actually a fun split so far ❤️

Jemme

Dedra

Karen Arce

Chandra mae

Lakshmi Neelesh Nimmagadda

DeAnna

I was just sure that last round of skullcrushers were going to land on my head!  🔥

Shannon

Melissa

Eleah

Wood those chest flys got me!! Great workout!

Allie

Renata

Corrine

Today's workout made me face some of my gym fears and it feels good! Consistency is my friend and patience 😅 Thanks Sam!

Tamara

Kimmy

Andrea

Amanda

I’m truly feeling my gains from the challenge! Progress…I love it!

Nicole

JulieAnn

Tonya 

Courtney

Lindsay

Betty

Daniela

Brandi

Katie

Joanne Nichols

Aimee

Hot damn 🥵🥵 eccentrics are TOUGH. Trisets are brutal. Finishers are criminal 🥵🤮😈

Morgan

Mia Arrowsmith

Mike

Porchia

Amazing workout. Loving the finishers 🔥🔥🔥. Thank you 🙏

Lorena

Maranda

SO sore from yesterday. 
And I know this one is gunna hit the same. I’m absolutely loving this new split.

Taylor

Ashlee

Jennifer

Ginna

Aubrey Blanchard

Keri

Happy Monday! Happy First day of the new split!

Week 1 of 6 

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.

Upper Body A: 

Warm Up/Mobility: 
1a. Chaos (band) Scapular Push Ups (Retractions/Protractions): 2S/10-15R 
1b. Chaos (band) Push Ups: 2S/30 seconds

Strength Training: 
2. Primary: Slow Eccentric Barbell Bench Press: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Single Arm Lat Pulldowns: 4S/6-10R each side [3 second eccentric] 

4a. Flat Bench Rolling Skull Crushers: 3S/30R
4b. Seated Chest Supported Dumbbell Row: 3S/20R
4c. Single Arm Cable Cross Body Tricep Extensions: 3S/10R each side 

5. Double Cable Bent Forward Chest Fly: 6S/10R [15 seconds rest]

2/25 Training Day Overview

Rep Range: 10-15R 
Tempo: steady 
Modification: incline bench scapular push ups (retractions/protractions)

Set Up: 
- loop a long, thick band across a rack and secure it on each side using pins or safety bars
- step behind the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- keep your arms pinned straight
- step your feet back into a push up position 
- squeeze your glutes, pull belly button to spine, and set a strong brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your arms straight
- sink your chest down towards the back and squeeze your scapula towards your spine
- keep arms straight and push your mid back through your scapula, move your scapula away from your spine
- move slowly and keep a strong brace throughout

Chaos (band) Scapular Push Ups (Retractions/Protractions):

Time: 30 seconds
Tempo: steady 
Modification: incline bench push ups 

Set Up: 
- loop a long, thick band across a rack and secure it on each side using pins or safety bars
- step behind the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- keep your arms pinned straight
- step your feet back into a push up position 
- squeeze your glutes, pull belly button to spine, and set a strong brace
- keep a neutral head, neck, and spine 

Execution: 
- bend your elbows, keep them tucked at ~45 degrees from your torso 
- lower your chest slowly towards the band
- extend your arms and press your chest away from the band
- contract your chest
- the band will force more engagement of stabilization muscles, move very slowly

Chaos (band) Push Ups:

Warm Up and Mobility

Rep Range: 5R
Tempo: 4 second eccentric 
Modification: Flat Bench Dumbbell Chest Press 

Target Muscle Groups: chest [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

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

Slow Eccentric Barbell Bench Press

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 
Modification: single arm band lat pulldowns or single arm dumbbell lat pullover

Target Muscle Groups: lats

Set Up: 
- sit on the edge of the bench of the lat pulldown machine
- extend your arm overhead and grip the handle with one hand, pronated grip 
- drive your knees up into the pads
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- lean your torso back slightly, chest facing the handle
- tuck your pinky forward just slightly 

Execution: 
- depress your scapula
- bend your arm and pull the cable straight down 
- drive your elbow straight towards the ground, squeeze your elbow into your side
- contract your lat
- extend your overhead and guide the cable back to the start position 
- keep your traps down, shoulders back 
- keep control of the movement through your lat

Slow Eccentric Single Arm Lat Pulldowns

Rep Count: 30R
Tempo: steady 

Target Muscle Group: triceps (chest)

Set Up:
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on the flat bench 
- press your back into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the dumbbells directly over your delts, palms facing in

Execution: 
- bend your arms, keeping your elbows over your delts
- lower the dumbbells to either side of your head, a 90 degree bend in your arms
- drop your elbows to your sides, keep the 90 degree bend in your arms
- extend your arms and press the dumbbells over your delts again 
- contract your triceps (and chest) 
- keep the movement fluid
- keep wrists straight 
- control the movement throughout

Flat Bench Rolling Skull Crushers

Rep Count: 20R
Tempo: steady 

Target Muscle Group: mid back, lats

Set Up: 
- set your bench to a 45-60 degree incline 
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench, facing the back pad of the bench 
- sit on the seat of the bench, plant your feet on the ground behind you
- press your chest into the back pad of the bench 
- extend your arms down on either side of the bench, dumbbells below your shoulders
- tuck your chin, keep a neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your hips on either side
- row the dumbbells to either side, squeeze your elbows in close by your sides
- contract your mid back, lats
- extend your arms and lower the dumbbells towards the ground again 
- keep the movement controlled
- reset your scapula each rep

Seated Chest Supported Dumbbell Row

Rep Count: 10R each side 
Tempo: steady
Modification: single arm dumbbell tricep kickback 

Target Muscle Group: triceps

Set Up: 
- use no handle attachment and position one side of the cable high 
- step in front of the cable, facing 90 degrees from the cable 
- reach across your torso with your arm furthest from the cable and grip the knob of the cable with a neutral grip 
- pull the cable and pin your elbow out to your side, 45 degrees from your torso 
- begin with a 90 degree bend in your arm, cable running in front of your torso 
- grip the cable rack with your hand closest and lean your torso slightly away from the cable 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- pull the cable and extend your arm down and out to your side
- contract your tricep
- keep your elbow pinned in place and bend your arm as you lower the cable in front of your torso and back to a 90 degree bend in your arm
- keep your traps down

Single Arm Cable Cross Body Tricep Extensions

Triset

Rep Count: 10R
*every 15 seconds*
Tempo: steady 
Modification: machine chest fly, or flat bench dumbbell chest fly 

Target Muscle Group: chest

Set Up: 
- attach single arm handles to each side of the cable, position them high 
- grip each handle with a neutral grip 
- extend your arms out to each side and step to the center of the cables
- pin a slight bend in your arms
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees slightly, and bend your torso forward so your chest faces the ground
- keep a flat back and a neutral head, neck, and spine

Execution: 
- pull the cables down and towards the center
- bring your handles together, directly below the center of your chest
- contract your chest
- extend your arms out to each side with control 
- feel a full stretch through your chest at the bottom of the rep 
- keep tension in your chest throughout
- keep the bend pinned in both arms

Double Cable Bent Forward Chest Fly

2/25 UPPER BODY A (Chest, Back, 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 ❤️‍🔥

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

Nyakeh

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!!

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)

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)

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!

2/25 UPPER BODY A (Chest, Back, Triceps)

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