Name: Playbook - Sam Sweeney - 3/25 UPPER BODY A (Chest, Back, Triceps)
Uploaded: 2026-06-17T00:04:42.795Z
Duration: 75 min
Description: 3/25 UPPER BODY A (Chest, Back, Triceps)

Dedra

Elianna

Second time we’ve done these pullover skull crushers this split and the burn is unmatched ❤️‍🔥 The extended range of motion is EVERYTHING 😍

Megan

Tamara

Christina

Chest definitely feeling the burn after this one!

Kody Young

I feel like a victim after that last set 😅

Samantha

Michelle 

Kimmy

Becky

Elaine Rondon

Amanda

That last set with the pin stop floor presses had me on 🔥

Deja

April

JulieAnn

Lorena

Megan Laudick

Mia Arrowsmith

Amber

Regina

Katie

Not only was this workout hard, but it was made harder by the fact that my lower body is useless from yesterdays lift 🙃

Kelli Coffey

Marta

Nyakeh

Arms are shaking after the 10 reps of pin presses!

Kristin

Felt strong today and went for 135 on bench! 🥹🥳 success! Thank you Sam for the best programming!

Mary

Barbi

I couldn’t finish the last few sets. My triceps are on fire!

Rachel

Chandra mae

Suanne Camacho Tumaquip

Bethany

Ruby Smith

Happy Tuesday!

Week 5 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: Barbell Bench Press: 4S/5R 

3. Secondary: Single Arm Lat Pulldowns: 4S/6-10R each side 

4a. Decline Bench EZ Bar Pullover Skull Crushers: 3S/30R
4b. Single Arm Incline Dumbbell Low Chest Fly: 3S/10-12R each side 

5. Alternating Chest Supported Dumbbell Row: 3S/16-20R total 

6. Floor Pin Press: 6S/10R 
*every 15 seconds*

3/25 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: power, steady 
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

Barbell Bench Press

Rep Range: 6-10R each side
Tempo: steady
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

Single Arm Lat Pulldowns

Rep Range: 30R 
Tempo: steady, quick 
Modification: dumbbell or kettlebell pronated grip pullover skull crushers
*if you don't have a decline bench, you can slide a plate or two under one end of a flat bench to create a slight decline. Or perform on the ground in the bridged position 

Target Muscle Group: triceps, lats

Set Up: 
- grip the ez bar with a pronated grip, shoulder width apart
- lie in a supine position on a decline bench, feet at the high end of the bench 
- squeeze your glutes, set a neutral pelvis
- tuck your ribs and set your brace
- extend your arms and position the bar over your chest, elbows over your front delts

Execution: 
- bend your arms and lower the bar towards your head
- allow your elbows to drift back and lower the bar towards the ground behind you
- keep a slight bend in your arms and stretch through your lats 
- drive your elbows over your delts again
- extend your arms and press the bar over your chest again 
- contract your triceps 
- keep this one fluid movement and allow your triceps and lats to work together

Decline Bench EZ Bar Pullover Skull Crushers

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

Target Muscle Groups: chest

Set Up: 
- set your bench to a ~70-80 degree incline
- sit on the bench, plant your feet on the ground, press your back into the bench 
- grip a dumbbell in one hand, supinated grip 
- extend your arm down by your side so it hangs down slightly behind your torso 
- pin a slight bend in your arm
- tuck your chin 
- drive your ribs down and brace

Execution: 
- raise your arm forward and lift the dumbbell towards the center
- contract your chest at the top, dumbbell in line with the center of your chest
- lower your arm back down by your side with control 
- keep your shoulder pinned back, traps down

Single Arm Incline Dumbbell Low Chest Fly

Compound Set

Rep Range: 16-20R total 
Tempo: steady 

Target Muscle Group: lats, mid back

Set Up: 
- set your bench to a ~60-70 degree incline
- grip a dumbbell in each hand, neutral grip
- straddle the seat of the bench, press your torso into the bench 
- extend your arms down on either side of the brace
- squeeze your glutes, set a neutral pelvis, drive your hips into the bench 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep one arm extended down
- retract your scapula on the other side
- bend your arm and drive your elbow towards your hip
- row the dumbbell to your side
- contract your lat/mid back
- extend your arm and lower the dumbbell towards the ground again with control 
- alternate each arm, each rep

Alternating Chest Supported Dumbbell Row

Rep Count: 10R
*every 15 seconds
Tempo: power, quick, steady 
Modification: perform floor press w/ barbell or dumbbells without pins- start reps at bottom of the rep, or do pin press on flat bench- rack the bar just above your chest at the bottom of the rep- arms bent at 90 degrees at the start position 

*you can adjust your safety racks or pins of the barbell instead of stacking plates on both sides. 

Target Muscle Group: chest 

Set Up: 
- rack the bar on your pins or plates so when you lie under the bar with your arms bent your triceps are resting lightly on the ground
- lie on the ground under the bar, bar positioned directly over your chest
- squeeze your scapula together, bend your arms at 90 degrees, and grip the bar with a pronated grip, just wider than shoulder width apart
- keep your elbows tucked slightly out to each side, triceps resting lightly on the ground
- keep wrists straight, knuckles pointing towards the ceiling 
- bend your legs and plant your feet on the ground or extend your legs and point your toes
- squeeze your glutes, set a neutral pelvis
- set a strong brace

Execution: 
- extend your arms and press the bar over your chest in an explosive movement 
- contract your chest
- bend your arms, elbows tucked again slightly 
- lower the bar to tap the pins/plates on each side at the bottom of each rep 
- keep the press explosive 
-

Floor Pin Press

3/25 UPPER BODY A (Chest, Back, Triceps)

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

Porchia

Jennifer

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

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

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!

3/25 UPPER BODY A (Chest, Back, Triceps)

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