Name: Playbook - Sam Sweeney - 4/29 Chest, Triceps
Uploaded: 2026-06-17T00:04:42.656Z
Duration: 75 min
Description: 4/29 Chest, Triceps

My range of motion in the barbell bench press is getting so much better!!

Megan

Great chest and triceps workout after the day I’ve had 💪🏽🔥

Dedra

Audry

Kody Young

Justin Copeland

Michelle 

Mariah

Lexi

Marta

Mayra

Marielle

Samantha

Sara

Lorena

Porchia

Lindsey

Mia Arrowsmith

Rachel

💪🏽💪🏽🔥
Just what I needed!!🤍

Regina

Megan Laudick

Happy Tuesday!

Week 3 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. Double Cable Incline Bench Wide Chest Press: 5S/10-12R 

4. Single Arm Cable Overhead Tricep Extensions: 4S/6-10R each side

5a. Chest Supported Dumbbell Tricep Kickbacks: 3S/20R
5b. Decline Bench Alternating Pronated Grip Skull Crushers: 3S/10-12R total 
5c. Walking Plank Push Ups: 3S/30 seconds

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)

4/29 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: 10-12R 
Tempo: steady
Modification: dumbbell incline bench wide chest press (neutral grip)

Target Muscle Groups: chest

Set Up: 
- attach single arm handles to either side of the cable and position them low
- position an incline bench in the center of the double cable rack
- grip each handle with a neutral grip 
- pull the cables and sit on the incline bench
- press your back into the bench and plant your feet firmly on the ground
- bend your arms out wide at 90 degrees on either side of your torso, keep knuckles facing the ceiling 
- keep wrists straight 

Execution: 
- extend your arms and pull the cables directly over your chest
- contract your chest at the top of the rep, palms facing in 
- bend your arms out wide to either side again
- lower the cables to each side with control

Double Cable Incline Bench Wide Chest Press (neutral grip)

Rep Range: 6-10R each side 
Tempo: steady
Modification: single arm dumbbell overhead tricep extension 

Target Muscle Group: triceps

Set Up: 
- use a single arm rope attachment or use no attachment and grip the knob of the cable
- position the cable low
- step in front of the cable and grip the end of the attachment with a neutral grip 
- pull the cable overhead as you rotate your body so your torso is facing away from the cable
- extend your arm overhead, pin your elbow over your delt
- point your armpit forward and stabilize through your delt
- squeeze your glutes, set a neutral pelvis position 
- drive your ribs down 
- keep a tall torso 

Execution: 
- bend your arm and lower the cable behind your head
- lower the cable to at least a 90 degree bend in your arm 
- extend your arm and pull the cable into the overhead position again 
- contract your tricep at the top of the rep

Single Arm Cable Overhead Tricep Extensions

Rep Range: 20R
Tempo: steady

Target muscle group: triceps

Set Up: 
- lie in a prone position on a decline bench (or use incline bench), so your head is at the high end of the bench, drive your feet into the ground
- press your torso into the bench 
- squeeze your glutes, keep hips pinned to the pad of the bench 
- bend your arms and pin them at 90 degrees 
- raise your elbows to either side, squeeze your elbows in by your sides

Execution: 
- extend your arms and kick the dumbbells straight back 
- contract your triceps at the top of the rep, arms straight 
- keep elbows high and bend your arms back to 90 degrees as you lower the dumbbells towards the ground again

Chest Supported Tricep Kickbacks

Rep Count: 10-12R total 
Tempo: steady 
*sub dumbbells for kettlebells

Target muscle group: triceps 

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- lie in a supine position on a decline bench, head at  the low end of the bench 
- press your mid back and glutes into the bench 
- extend your arms and lift the kettlebells over your chest
- pin your elbows directly over your front delts
- keep wrists straight

Execution: 
- keep one arm extended
- bend your other arm and lower the kettlebell to one side of your head
- lower to at least a 90 degree bend in your arm
- extend your arm and press the kettlebell over your front delt again with control 
- contract your tricep
- alternated each arm, each rep

Decline Bench Pronated Grip Alternating Skull Crushers

Time: 30 seconds
Tempo: steady 
Modification: drop to knees for push ups and/or walking plank 

Target muscle groups: chest, triceps, core

Set Up:
- get down on the ground into a low plank position
- plant your forearms on the ground, elbows under your front delts
- step your feet back into a plank position, wider stance= more solid base
- squeeze your glutes, set a neutral pelvis position 
- keep a flat back and a neutral head, neck, and spine 
- keep torso and hips in alignment throughout 

Execution: 
- lift one arm off of the ground, plant your hand on the ground under your front delt
- do the same with your other arm
- press up into a high plank position
- bend your elbows so they travel ~45 degrees from your torso 
- lower your chest towards the ground (tap chest to the ground if possible or lower to at least a 90 degree bend in your arms)
- extend your arms and press your chest away from the ground
- keep torso and hips traveling in a stiff, straight line 
- bend one arm at a time and lower back down to a low plank position with control

Walking Plank Push Ups

Tri 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)

4/29 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

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

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

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 💀🫠

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!

4/29 Chest, Triceps

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