Name: Playbook - Sam Sweeney - 3/10 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:40.967Z
Duration: 75 min
Description: 3/10 Chest, Delts, Triceps

Kody Young

Chantal

Nyakeh

Bench press progressing well 🔥 and military press forever a struggle 😂

My execution of military press has never been as smooth as it was today! Feeling so much stronger with this split!

Megan

Serena

Jennifer

Yubi

Molly

Tasha

Porchia

Monica Gaylord

Wow 🤩. So happy to see you training 🙏🏼

Lorena

Tonya 

Regina

Brittanie

Love love love but everything was so heavy.

Alexandra

Pushed myself more and really had to dig deep today

Marta

Kimmy

Annie

Megan Laudick

Upper body is on fire… starting Tuesday with a bench PR 🔥.

Kimberly R

Happy Tuesday! Remember, you will be repeating workouts from week to week during this split. Please refer to the pinned community posts for all information about this split and how to get the most out of it. 

Week 3 of 5 week split [week 5 deload]

Goal of Split: 5 weeks of systematic and pure progressive overload focused on load increase and form mastery of both primary and accessory movements. Programming will intertwine stability, hypertrophy, and strength training in an efficient manner to build muscle and contribute to overall strength. 

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.

Chest, Delts, Triceps: 

1. Primer: Hand Release Push Up to Pike: 2-3S/5-10R 

2. Primary: Barbell Bench Press: 4S/6-8R

3. Standing Military Press: 4S/6-10R 

4a. Incline Neutral Grip Dumbbell Chest Press: 3S/8-10R 
4b. Single Arm Side Lying Incline Lateral Raise: 3S/8-12R each side

5a. Single Arm Machine Chest Fly: 2S/10-12R each side
5b. Flat Bench Lying Skull Crushers: 2S/6-8R drop 6-8R 

6. Feet Elevated Bench Tricep Dips: 2S/Failure

Training Day Overview

Rep Range: 5-10R
Tempo: steady 
Modification: push ups on knees [take out hand release], or plank walk in to pike position

Target muscle group: chest, delts, triceps

Set Up:
- plant your hands on the ground, just outside of your chest, under your delts
- step your feet back into a high plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back, a neutral head, neck, and spine

Execution: 
- bend your elbows so they travel ~45 degrees from your torso
- lower your torso towards the ground
- lightly rest your chest to the ground at the bottom, lift your hands off of the ground
- plant your arms on the ground again
- extend your arms and press your body away from the ground again 
- keep your hips in line with your torso 
- contract your chest and hold tension
- raise your hips and walk your hands towards your feet into a pike position 
- walk your hands back out, under your delts, and just outside of your chest again

Primer: Bodyweight Hand Release Push Ups to Pike

Rep Range: 6-8R
Tempo: steady 
Modification: flat bench dumbbell chest press

Target muscle group: chest- please note, this is a compound movement so you will be working 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

Barbell Bench Press

Rep Range: 6-10R 
Tempo: steady 
Modification: standing dumbbell overhead press

Target muscle group: delts

Set Up: 
- rack the bar at just above chest level
- grip the bar with a pronated grip on each side, shoulder width apart
- bend your arms, position your elbows under the bar, rack the bar across your collarbone
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back 2-3 steps
- take a hip width stance
- tuck your ribs down 

Execution: 
- extend your arms and press the bar directly overhead
- stabilize at the top of the rep 
- bend your arms, keep elbows traveling slightly in front of your torso
- lower the bar to just below your chin, or at least a 90 degree bend in your arms

Standing Military Press

Rep Range: 8-10R 
Tempo: steady 

Target muscle group: chest 

Set Up: 
- set your bench to ~60-70 degree incline
- grip a dumbbell in each hand, neutral grip
- sit on the bench, plant your feet on the ground
- press your back into the bench 
- tuck your ribs down 
- extend your arms, lift the dumbbells to position them over your chest, palms facing in towards each other

Execution: 
- bend your arms
- keep elbows tucked and traveling ~45 from your torso 
- lower the dumbbells to either side of your chest, or at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest again 
- contract your chest at the top of the rep

Incline Neutral Grip Dumbbell Chest Press

Rep Range: 8-12R each side
Tempo: steady
Modification: single arm standing leaning lateral raise 

Target muscle group: delts

Set Up: 
- position your bench at a 45-60 degree incline 
- grip a dumbbell in one hand, neutral grip 
- lie on the bench in a side lying position 
- wrap your non working arm over the end of the bench
- bend your legs, stack them on the seat of the bench 
- extend your arm holding the dumbbell down in front of your torso 
- keep your arm straight 

Execution: 
- raise the dumbbell up and out to your side
- contract your delt at the top 
- lower the dumbbell in front of your torso again 
- keep trap from taking over, don't go too heavy here
- think about reaching out to your side as you raise the dumbbell

Single Arm Side Lying Incline Lateral Raise

Superset

Rep Range: 10-12R each side
Tempo: steady
Modification: single arm flat bench dumbbell chest fly

Target muscle group: chest

Set Up: 
- position the seat of the chest fly machine so you are able to sit on it and have the handles in line with your chest on either side
- position the handles out to either side
- sit on the seat, press your back into the pad
- extend your arm out to grip the handle with a neutral grip
- pin a slight bend in your arm 
- keep your trap down
- tuck your ribs down and keep feet on the ground

Execution: 
- bring the handle forward, in line with the center of your chest
- contract your chest
- guide the handle back out to your side, handle in line with your chest
- stretch through your chest at the bottom of the rep

Single Arm Machine Chest Fly

Rep Range: 6-8R drop 6-8R
*drop the weight by 20-50% 
*record reps/start weight [make note of drop weight]
Tempo: steady 

Target muscle group: triceps 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a flat bench 
- lie back in a supine position, plant your feet on the ground
- extend your arms and position the dumbbells over your delts, palms facing in 
- keep elbows over your delts
- tuck your ribs

Execution: 
- bend your arms and lower the dumbbells towards your head on either side
- lower to at least a 90 degree bend in your arms
- feel a full stretch through your triceps
- extend your arms and lift the dumbbells back to the start position over your delts
- contract your triceps

Flat Bench Lying Dumbbell Skull Crushers [drop set]

*you can choose to rest weight across hips for difficulty
Rep Count: Failure
*begin with a weight you know you can lift for at least 10 reps
*failure means as many reps as you can complete with good form
Tempo: steady
Modification: feet on the ground- legs straight or bent with feet planted on the ground,  or sub for dumbbell tricep kickbacks

Target muscle group: triceps

Set Up: 
- position two benches apart from one another, adjust the distance based on your anatomy
- sit on one bench, facing the other
- grip the side of the bench with each hand, just outside of your hips
- press your palms into the bench 
- extend your legs and plant your heels on the bench in front of you
- extend your arms and lift your glutes off of the bench, torso slightly in front of the bench
- keep arms squeeze to your side
- keep traps down

Execution: 
- bend your arms so your elbows travel backwards
- lower your torso in front of the bench, keeping your back close to the bench 
- bend your arms to 90 degrees 
- press your palms into the bench
- extend your arms and press your torso into the start position 
- contract your triceps
- keep tension on your triceps throughout

Feet Elevated Bench Tricep Dips

3/10 Chest, Delts, Triceps

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

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

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!!

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)

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!

3/10 Chest, Delts, Triceps

Community

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