Name: Playbook - Sam Sweeney - 3/18 UPPER BODY A (Chest, Back, Triceps)
Uploaded: 2026-06-17T00:04:42.823Z
Duration: 75 min
Description: 3/18 UPPER BODY A (Chest, Back, Triceps)

Christina

My chest is going to be feeling that tomorrow 🔥

Dedra

Perfect balance of all the target areas 🥰

Megan

Audry

Kody Young

This was probably my least favorite upper body. It really highlighted my dysfunctional left side and really brought to light the work I need to do to rehab it.

Tamara

Samantha

Bench press feeling the strongest it's ever been 🔥🔥

Katelyn

Kelly

Tini

Nicole

Morgan

Kathy

Bethany

Kimmy

Justin Copeland

Cori

Danielle

Elaine Rondon

Deja

JulieAnn

Brenda

Ill never be the same after that one 🫠

Hannah

Aimee

Loved it! 🙌🏼🙌🏼🙌🏼 🔥🔥🔥

Mia Arrowsmith

Can’t believe I am bench pressing with holds weight that I’ve never been able to do. Thank you 🙏

Lorena

🫠😤😤😤😤 all that was 🔥💪🏾

Porchia

Susan cobb

Barbi

Regina

Megan Laudick

Nyakeh

Kristin

Marta

Rachel

Loving these isometric exercises 🔥🔥🔥

Sara

Eugenia

Suanne Camacho Tumaquip

Happy Tuesday!

Week 4 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: Isometric Paused Barbell Bench Press: 4S/5R [3 second pause at the bottom of the rep- do not rest the bar on your chest, hold slightly above your chest to keep tension]

3. Secondary: Isometric Paused Single Arm Lat Pulldowns: 4S/6-10R each side [2 second pause bottom of each rep] 

4. Machine Chest Fly: 10S/1R [ISOMETRIC PAUSED- 6 second pause at the top of the rep, each set]
*10 seconds rest between sets

5. Barbell Bent Over Row [TEMPO CHANGE]: 3S/5R w/ 3 second pause at the top of each rep + 10R steady tempo

6a. Single Arm Bent Over Tricep Kickback: 3S/10-12R each side
6b. Close Grip Barbell Floor Press: 3S/20R

3/18 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: 3 second pause at the bottom of each rep [do not rest the bar on your chest, hold it slightly above to keep tension]
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

Isometric Paused Barbell Bench Press

Rep Range: 6-10R each side
Tempo: 2 second pause at the bottom of each rep
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

Isometric Paused Single Arm Lat Pulldowns

Rep Count: 1R
*every 10 seconds
Tempo: 6 second pause at the top of each rep 
Modification: seated plate sven press [use a single plate pressed between both hands] 

Target Muscle Group: chest

Set Up: 
- position yourself on the chest fly bench, press your back into the pad, plant your feet on the ground
- position the handles out to each side, in line with your torso
- extend your arms out to your sides, grip the handles with a neutral grip 
- pin a slight bend in your arms 
- pull your belly button to spine, drive your ribs down, set a strong brace
- tuck your chin and keep gaze forward

Execution: 
- bring the handles forward, to meet in the center in line with the center of your chest
- contract your chest and hold tension 
- extend your arms out to each side again 
- keep back pressed against the back pad of the bench 
- keep traps down, shoulders back

Machine Chest Fly [ISOMETRIC PAUSED]

Rep Count: 5R w/ pause at the top + 10R steady 
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on final 10 reps 
Modification: dumbbell bent over row

Target Muscle Group: mid back/lats 

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart
- extend your arms down by your sides and hold the bar in front of your torso to begin 
- squeeze your glutes and set a neutral pelvis position 
- pull belly button to spine and set a strong brace
- push your hips straight back, keep a slight bend in your knees, and bend your torso forward so your chest is facing the ground 
- extend your arms down towards the ground, barbell directly below your chest
- contract your lats and think about breaking the bar in half
- keep a flat back and a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your elbows and row the barbell to your chest
- drive your elbows towards your hips on either side, squeeze them in close by your sides
- contract your mid back/lats
- lower the bar from your chest, extend your arms towards the ground again 
- keep chest facing the ground throughout

Barbell Bent Over Row [TEMPO CHANGE]

Rep Range: 10-12R each side
Tempo: steady 

Target Muscle Group: triceps

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- squeeze your glutes and set a neutral pelvis position 
- stagger your stance and push your hips back 
- bend your torso forward so your chest is facing the ground
- extend your free arm forward to lightly grip a rack in front of you for stability 
- bend your arm holding the dumbbells, pin your elbow by your side, in line with your torso 
- keep your head, neck, and spine neutral, flat back 

Execution: 
- extend your arm and kick the dumbbell straight back behind you
- contract your tricep
- keep elbow high and bend your arm back to 90 degrees, lowing the dumbbell with control 
- be sure to keep your elbow in line with your torso or slightly above

Single Arm Bent Over Tricep Kickback

Rep Count: 20R
Tempo: steady 
Modification: ez bar or fixed straight bar close grip floor press, or diamond/close grip push ups on knees or hands on bench-feet on floor

Target Muscle Groups: triceps, chest

Set Up: 
- rack the bar low on the rack 
- lie on the ground in a supine position, eyes directly under the bar
- bend your legs and plant your feet on the ground, or extend your legs straight out 
- squeeze your glutes, set a neutral pelvis position and a string brace
- extend your arms to grip the barbell with a close pronated grip, inside shoulder width
- lift the bar from the rack and position it over your chest

Execution: 
- bend your arms, keep your elbows squeezed by your sides
- lower the bar to your chest
- extend your arms and press the bar over your chest again 
- contract your triceps and chest
- keep your knuckles facing the ceiling

Close Grip Barbell Floor Press

Compound Set

3/18 UPPER BODY A (Chest, Back, Triceps)

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

Jennifer

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

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

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)

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!

3/18 UPPER BODY A (Chest, Back, Triceps)

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