Name: Playbook - Sam Sweeney - 4/15 Chest, Triceps
Uploaded: 2026-06-17T00:04:42.706Z
Duration: 75 min
Description: 4/15 Chest, Triceps

My arms are like jello!!  Loved all the tricep moves.

Tanita

Those last sets are a burner. Pumped as Got through it and pumped. But I’ll feel that in my chest tomorrow. Love me chest day. 🔥

Dedra

Bryden

Rear delt activation is my favorite way to warm up for chest/tricep day. This warmup really set me up for such a strong and stable workout, with such better range of motion and alignment. Really happy to repeat this weekly for this split’s chest/tricep day 💪🥰

Megan

Those back off sets at the end are killer!

Kody Young

Jemme

I LOVEEE the back off sets 🔥 this split is 🔥🔥🔥

Marsha Ross

Bench press is my least fav exercise, but I actually enjoyed this workout! It turned out great! 😝👍🔥

Holy 💩 those back off sets were an INCREDIBLE end to the workout. Very excited for this split!!! 🤩

Audry

Marina Pillyawets

Alexa

Absolutely love this new split!!! I’m really feeling a difference.

Micaela

Manon Tessier

First week of a new split is always tough

Michelle 

Louise

Bradley

Kimmy

Feeling the burn in the chest and triceps!!!

Donna

Elaine Rondon

Kathy

The soreness this split will bring 😮‍💨🔥

Corrine

Nicole

Tanja Muždeka

I loved this workout sooo much!! 😍❤️The back off sets at the end were killer!! Love this style of workout such an interesting change of pace from the last split 💪🏻

Kayleigh B

Loving this new split but seriously I don’t think I have ever not liked any splits yet

Marta

Abby

Loving this split already! Unlike anything I’ve ever done. 💪🏼

Jaclyn

Well WOW the last sets of bench press omg very humbling had to drop down lol omg 😳 spaghetti arms over her 💪🏼

Joanne Nichols

That final set of bench was morbid 🙈😮‍💨💪 So good.

Jodii

Aimee

Lorena

Love it! The fatigue I felt from doing triceps, then to the last two sets of Bench Press is insane. 💯 🔥🔥 🔥

Mia Arrowsmith

Molly DiSabato

I already know this split is going to get me bigger!

Erin

Donalee

Alayna Nathe

Becky

Regina

My legs are still burning from yesterday and by tomorrow morning, my upper body is going to feel the same

Megan Laudick

Mohammed

😤😤😤🔥🔥🔥 ok I see what you doing! Loved

Porchia

Morgan

Happy Tuesday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below or 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: 

Warm Up: 
1a.  Push Up Inchworm Walkouts (in place): 1-2S/5-10R 
1b.  Banded Pull Aparts: 1-2S/15-20R

Strength Training: 
2. Primary: Barbell Bench Press: 10S/1R 
*30 seconds rest*
RPE of 7-8.5 

3. Incline Bench Neutral Grip Chest Press: 5S/15-20R 
(no pause at top of rep)

4. Single Arm Lying Cross Body Skull Crushers: 4S/8-12R each side

5a. Seated Dumbbell Overhead Tricep Extensions: 3S/8-10R (3 second eccentric)
5b. Cable Straight Bar Tricep Extensions (pronated grip- tempo change): 3S/10R w/ 3 second pause + 10R steady tempo 

6. Primary Back Off Sets: Barbell Bench Press: 2S/30 sec AMRAP (as many reps as you can with good form)
(RPE of 6/7 or ~50-60% of weight you used in primary single sets)

4/15 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: drop to knees for walkout

Set Up: 
- begin standing with feet together
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- bend your torso forward, extend your arms towards the ground
- plant your hands on the ground
- walkout into a push up position, hands under your delts, just outside of your chest
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest to the ground
- extend your arms and press your chest away from the ground
- contract your chest
- lift you hips, keep legs straight, and walk your hands in to meet your feet again 
- raise your torso and stand

Push Up Inchworm Walkouts (in place)

Time: 15-20R 
Tempo: steady 
Modification: incline plank scapular retractions

Set Up: 
- grip the band shoulder width apart, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze glutes, set a neutral pelvis position 
- tuck your ribs and keep a tall torso
- extend your arms straight forward and hold the band out in front of your chest
- keep arms straight
- keep traps down, shoulders back 

Execution: 
- with straight arms, pull the rope apart and out to each side
- contract your mid back, rear delts at the top of the rep 
- release the band and bring arms forward again

Banded Pull Aparts

Warm Up

Rep Range: 1R
RPE of 7-8.5 (70-85% of 1RM)
*30 seconds rest
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: 15-20R 
Tempo: no pause at top 

Target Muscle Groups: chest

Set Up: 
- set your incline to a ~45-50 degree angle
- grip a dumbbell in each hand, neutral grip
- extend your arms and position the dumbbells over your chest, palms facing in 
- plant feet on the ground, press back into the bench 
- tuck your ribs down and brace
- keep knuckles facing the ceiling 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the dumbbells on either side of your chest, to at least a 90 degree bend
- extend your arms and press the dumbbells up and over your chest again 
- contract you chest at the top 
- keep wrists straight, knuckles facing the ceiling

Incline Bench Neutral Grip Chest Press

Rep Range: 8-12R each side 
Tempo: steady

Target Muscle Group: triceps

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- lie on a flat bench, supine position 
- plant feet on the ground, press back into the bench 
- pull belly button to spine 
- extend your arm and pin your elbow over your delt
- use your other arm stabilize in the crease of your working arm, hold lightly 
- begin with a pronated grip, thumb angled towards your opposite delt

Execution: 
- bend your arm and lower the dumbbell across your chest and towards the opposite dumbbell 
- lower the dumbbell to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell over your chest again 
- contract your tricep at the top of the rep

Single Arm Lying Cross Body Skull Crushers

Rep Range: 8-10R 
Tempo: 3 second eccentric 

Target muscle group: triceps

Set Up: 
- grip a single dumbbell in both hands, create a triangle shape and hold the head of the dumbbell between your palms
- sit on a bench, plant feet on the ground, press your back into the pad
- pull belly button to spine, tuck ribs down
- keep a tall torso 
- lift the dumbbell into the overhead position 
- pin your elbows over your delts

Execution: 
- keep elbows tucked by your ears
- bend your arms and lower the dumbbell behind your head
- lower the dumbbell to at least a 90 degree bend in your arms 
- extend your arms and press the dumbbell overhead again 
- contract your triceps at the top 
- keep palms facing up

Seated Dumbbell Overhead Tricep Extensions

Rep Count: 10R w/ pause + 10R steady 
Tempo: 2 second hold at the top of first 10R, steady tempo on final 10R
Modification: banded tricep extensions, or pronated grip dumbbell tricep kickbacks 

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 bar
- grip the bar with a pronated grip, shoulder width apart
- plant feet on the ground, hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- push your hips back and lean your torso forward slightly 
- bend your arms and pull the cable down
- pin your elbows by your sides
- keep wrists locked straight
- keep traps down, shoulders back 

Execution: 
- extend your arms and push the cable straight down
- contract your triceps
- keep elbows pinned in place and bend your arms as you lower the cable back to 90 degrees

Cable Straight Bar Tricep Extensions (pronated grip- tempo change)

Compound Set

Time: 30 seconds
RPE of 6/7 or ~%50-60 of weight used for 1R sets 
*amrap- as many reps as possible with good form
Tempo: steady 
Modification: dumbbell flat bench chest press

Target muscle group: chest (compound movement)

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 (back off sets)

4/15 Chest, 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

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

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 💀🫠

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

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