Name: Playbook - Sam Sweeney - 4/15 Chest, Triceps (sprints)
Uploaded: 2026-06-17T00:04:40.823Z
Duration: 75 min
Description: 4/15 Chest, Triceps (sprints)

Karen Arce

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

Megan

Nyakeh

Even with me splitting up the triset at the end, the machine flies and SS were killer! The entire workout was 🔥

My triceps hate me right now 🔥🔥😲

Carol

Katie

Brittanie

Faith

Lorena

Elaine Rondon

Loved it! Had to modify the triset to accommodate an injury, but it was still great!

Porchia

Jennifer

Marta

Regina

Kimmy

Amazing! Cable oh presses made me feel super strong! 💪

Annie

JulieAnn

WOW 🤯… so many things to say but cannot put words together. Amazing Wednesday workout!

Kimberly R

Happy Wednesday! 

Week 3 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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, Triceps (sprints): 

Warm Up: 
a. Banded Dislocates: 1-2S/10-20R
b. Banded Y Raise: 1-2S/10-20R

(Optional) Buy In: Dead Ball Chest Slam Jump Back: 2 minute AMRAP

1. Primary: Flat Bench Dumbbell Chest Press: 4S/8-12R 

2. Double Cable Alternating Incline Neutral Grip Chest Press: 5S/16R total (2 second eccentric, 2 second pause) 

3a. Cable Straight Bar Supinated Grip Tricep Extensions: 3S/8-10R (10 second hold at the top of final rep)
3b. Seated Kettlebell Alternating Overhead Tricep Extensions: 3S/12-16R total (3 second eccentric)

4a. Pronated Grip Machine Chest Fly: 2-3S/8-10R (10 second hold at the top of final rep)
4b. Decline Push Ups: 2-3S/6-8R (3 second eccentric)
4c. 1.5R Tricep Bench Dips: 2-3S/8-12R 

(Optional) Cash Out: Sprints: 10S/1 min walk, 30 sec jog/run, 30 sec sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: use med ball or sub for half burpee

Set Up: 
- grip a dead ball in both hands, hold the ball at your chest
- stand with feet hip width apart
- hold the ball to your chest
- bend your torso forward so your chest faces the ground

Execution: 
- extend your arms and slam the ball to the ground directly below your chest
- plant your hands on top of the ball, arms extended
- jump your legs back into a high plank position 
- jump your feet back in towards the ball
- lift the ball off of the ground and move directly into the next rep

(Optional) Buy In: Dead Ball Chest Slam Jump Back

Rep Range: 8-12R
Tempo: steady 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie back on a flat bench, plant your feet on the ground
- secure a slight arch in your low back to protect your shoulders in this position 
- extend your arms and pin the dumbbells over your chest
- tuck your pinkies forward slightly 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the dumbbells to either side of your chest
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep wrists locked, knuckles facing the ceiling 
- squeeze your glutes, set a neutral pelvis position, and brace

Flat Bench Dumbbell Chest Press

Rep Count: 16R total
Tempo: 2 second eccentric, pause at the  bottom of the rep 
Modification: dumbbell neutral grip incline chest press

Target muscle group: chest

Set up:
- set your incline bench to ~60 degrees and position it in the center of the double cable machine
- attach single arm handles to either side and position them low 
- grip each handle with a neutral grip 
- step to the center and sit on the incline bench, press your back into the pad, plant your feet on the ground
- pull the cables to the center, extend your arms and hold the handles directly over your chest, palms facing in 

Execution: 
- keep one arm extended
- bend your arm so your elbow is tucked below your shoulder
- lower the cable to a 90 degree bend in your arm or just below
- extend your arm and press the cable up and towards the center again 
- contract your chest
- alternate arms each rep

Double Cable Alternating Neutral Grip Incline Chest Press

Rep Range: 8-10R 
Tempo: 10 second hold at the top of final rep
Modification: banded supinated grip tricep extensions

Target muscle group: triceps

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, facing the straight bar
- grip the bar with a supinated grip 
- bend your arms at 90 degrees, pin your elbows by your sides
- keep traps down, shoulders back 

Execution: 
- pull the bar and extend your arms straight down 
- contract your triceps
- bend your arms and guide the bar back to a 90 degree bend in your arms
- keep wrists pinned straight throughout

Cable Straight Bar Supinated Grip Tricep Extensions

Rep Range: 12-16R total 
Tempo: 3 second eccentric
Modification: sub for dumbbells

Target muscle group: triceps

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- sit on a bench, press your back into the pad, plant your feet on the ground
- tuck your ribs and brace
- extend your arms and lift the kettlebells to position them directly over your shoulders
- pin your elbows close to your ears

Execution: 
- keep one arm extended
- bend your other arm and lower the kettlebell behind your head
- lower the kettlebell to a 90 degree bend or just below
- extend your arm and lift the kettlebell overhead again 
- contract your triceps
- alternate each arm, each rep

Seated Kettlebell Alternating Overhead Tricep Extension

Compound Set

Rep Range: 8-10R
Tempo: 10 second pause at the top of final rep 
Modification: pronated grip dumbbell chest fly 

Target muscle group: chest

Set Up:
- position the handles of the machine out to either side
- sit on the machine chest fly seat, plant feet on the ground, press back into the pad
- extend your arms out to either side and grip the handles with a pronated grip 
- pin a slight bend in your arms 
- tuck your ribs down and brace
- pin your traps down, shoulders back 

Execution: 
- press the handles forward to meet in the center
- contract your chest
- extend your arms out to either side and guide the handles back to the start position 
- keep wrists pinned straight

Pronated Grip Machine Chest Fly

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: push ups with feet flat or on knees, or sub for incline push ups

Target muscle group: chest, triceps

Set Up:  
- stand in front and facing away from a flat bench or low platform
- plant your hands on the ground, just outside of your chest
- step your feet back and elevate them on the bench or platform behind you
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a stiff torso and a neutral head, neck, and spine 

Execution: 
- bend your arms, keep elbows tucked and traveling ~45 degrees from your torso
- lower your chest towards the ground between your hands
- lower to at least a 90 degree bend in your arms
- extend your arms and press your chest away
- contract your chest
- do not let your hips sink or rise as you lower and press, keep body traveling in a straight line

Decline Push Ups

Rep Range: 8-12R 
*1R + .5R= 1 full rep
Tempo: steady 
Modification: bend legs/plant feet on the ground

Target muscle group: triceps

Set Up: 
- sit on a flat bench
- plant your hands on either side of your hips, grip the end of the bench and press your plams down
- extend your legs straight out in front of you, drive heels into the ground
- extend your arms and press your glutes off of the bench and shift your torso forward slightly, positioned in front of the bench
- keep traps down, shoulders back

Execution: 
- bend your arms, keep elbows traveling straight back behind you
- lower your glutes towards the ground in front of the bench 
- keep your back close to the bench
- lower to at least a 90 degree bend in your arms or just below
- extend your arms and press up into a half rep position
- bend your arms back to the bottom position
- extend your arms and press up into the top of the rep
- contract your triceps

1.5R Tricep Bench Dips

Triset

10-20 minutes or however much time you have available to you.

Walk

Jog/Run

Sprint

(Optional) Cash Out: Sprint Intervals

4/15 Chest, Triceps (sprints)

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

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

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 🔥🔥💪

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

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)

Shannon

4/16 Quads, Glutes (abs)

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!

4/15 Chest, Triceps (sprints)

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