Name: Playbook - Sam Sweeney - 2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]
Uploaded: 2026-06-17T00:04:48.083Z
Duration: 60 min
Description: 2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]

Finally an overhead triceps extension that works for me!🙌🏼
Chest and Triceps are smoked🔥

Carmen

Adriana

I was shaking just putting the bar on the cable. There will be no overhead lifting - actually lifting at all for the rest of today 🔥

Sammi

Ahmad

I couldn’t even get one push up after those dips!! Eek!! I had to wait five minutes before the max push-ups at the end ! Holy smokes!

Kristina

Talk about Tricep burn! My arms are on fire! 🔥🔥🔥

Charis

That triset was both brutal and humbling. Thought my pecs and triceps would fall off by then end 🔥

Diana

My pecs and triceps are screaming and I LOVE IT!! That floor tricep extension with bench support was a game changer and my new favorite way to do those 😍

Megan

My grip strength is trash! Those sets with the 10-20-30 I was struggling getting a grip on the dumbbells. I had to go no thumb at times because of pain in my thumb/palm. Any tips or tricks?

Caroline

Chest pump and tri work at the end was 🔥🔥🔥

Amanda

Mike

Fran

My body just cannot go past 27 push ups, every time I'm so determined to get to the 30 mark and it just 0 to 100 with tanking...still burning in a good way though, but dannnng

Caroline Kuc

Soona

Shari

The only honest thing I would say (as a very loyal follower with mad respect for who you are and what you stand for consistently) is you are very advanced. I’m 16.3% body fat, weighing 131 lbs at 5’ 7” with 103lbs of that pure muscle and I can’t do 10 rep dips x 6 with a 10 second break. Your movements continue to get more and more advanced which is awesome! But 99% of your followers can’t do it if they’re doing it correctly!

Sara Kelly

Felisha

Maggie Peressini

Today was a light 30’ version,for burnout session I used a treadmill to get some scapular push-ups done✅😝

yangBAE

Denise Hofer

So so good Sam, thank you for amazing routines as always!!!

Melissa

Lisa

Went to do the push-ups at the end and my arms just stopped working 🔥🤯

Kayleigh B

Jean

Meghan

First day of my cruise and I knocked out some chest and tris!! Feeling good!

Emily

Holy crap had nothing left for pushups when I did this in a gym setting 💪🏻🤣

Push-ups to failure after all that chest work! Humbling And wonderful at the same time🥵🔥

Caitlin Sparks

Marelys Duenas

Everything is on fire and swollen 💪🏼🔥

Kayleigh

Kate

Lacey

Brooke

Omg!! I could only do 10 push-ups at the end!🤣

Lindsay

Mia Arrowsmith

Alexandra VanHook

Jeannie

Everything is on 🔥🔥🔥, as usual! Chest and tris are one of the hardest workouts for me, but I can feel the improvements in my strength 💪🏼💪🏼💪🏼

Jenn

Kat Renteria

Hole tricepssss 🥵 loved this workout!!

Aileen Bernuy

Ashley

Great workout! That burnout at the end was a killer.

Julia Bobell

Holly

Katie

Michelle Correa

This workout gave the muscle shakes!! I can see my triceps through my shirt 💪🏻 Gonna be a struggle to drive😜

Sarah

Corrine

My triceps are crying! Awesome lift today!

Jessica

[Challenge week 5/day 6]

Happy Saturday!

2/5 Training Day Overview: 

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

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

Triset: 
2. Dips: 4S/10R
3. Kettlebell Floor Press: 4S/20R
4. Machine Chest Fly: 4S/30R

Compound Set: 
5. Seated Overhead Tricep Extension: 3S/6-8R [1-2 second pause at the bottom of each rep]
6. Cable Push Downs: 3S/8-10R [2 second pause at the top of each rep]

7. Feet Elevated Bench Dips: 6S/10R [every 10 seconds]

8. Burnout Challenge: Push Ups: 1S/Failure [check back at week’s 3 burnout for your number to beat. Track your reps]

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: 10R
Tempo: Steady
Modification: incline bench neutral grip dumbbell chest press. 

- Position yourself on the dip machine (neutral grip- palms pressing into the handles)
- start with arms extended [not locked out]
- criss cross the feet behind you, tuck the pelvis and squeeze the glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- lower until you reach a full stretch in your chest [~90 degree bend in the arms]
- drive your palms through the handles and press yourself up until your arms are extended. 
- hold the contraction/brace at the top of the rep for 3 seconds.

Dips

Rep Count: 20R
Tempo: Steady
Modification: feel free to sub KBs with DBs

- lie in a supine position on the ground. 
- extend legs straight out
- grip the kettlebells/dumbbells with a pronated grip. 
- pin your mid/high back to the floor
- squeeze the glutes and brace [create full body tension]
- begin with arms extended over the chest, kettlebells in line with your shoulders, your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the KBs until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the KBs up over the chest. 
- wrists should stay in line with the elbows and arms should be at a ~90 bend at the bottom of the rep.

Kettlebell Floor Press

Rep Count: 30R
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.

Machine Chest Fly

Triset

Rep Range: 6-8R
Tempo: 1-2 sec pause at the bottom of each rep 
Modification: seated on bench 

- sit on the ground with your mid back against the side of a flat bench.  
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the side of the bench and extend your legs out. 
- straighten your arms overhead so the dumbbell is hanging down between your hands. 
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and lower the dumbbell behind your head until it taps the top of the bench. 
- pause for 1-2 seconds. 
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Extension [floor]

Rep Range: 8-10R
Tempo: 2 second pause at the top of each rep. 
Modification: dumbbell tricep kickbacks. 

- use the straight bar attachment and adjust the cable to a high position. 
- grip the straight bar with a pronated grip
- lean the torso forward just slightly, keep a neutral spine.
- pin the elbows by your sides, slightly behind the torso
- start with arms bent at ~90
- extend the arms and push down on the straight bar until arms are straight 
- contract the triceps and pause for 2 seconds. 
- release with control until the arms are bent at 90

Cable Tricep Pushdowns

Compound Set

Rep Count: 10R
Tempo: steady/quick 
Modification: feet on the ground. 

- position 2 flat benches enough distance away from one another that you are able to grip the edge of one bench while elevating your feet on the other. 
- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend the legs and elevate feet on the other flat bench, drive the heels through the bench. 
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- bend the elbows  until you reach a 90 degree bend in the arms
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close.

Feet Elevated Dips

Reps: Failure [as many reps as you can complete with good form]
Tempo: steady 
Modification: incline push ups or push ups on knees 

[check back at your reps logged during week and 3 to find your reps to beat. Keep track of your rep count.]

- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

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

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)

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!!!

2/5 Chest and Triceps [CHALLENGE WK 5/DAY 6]

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