Name: Playbook - Sam Sweeney - 4/8 Chest, Triceps (sprints)
Uploaded: 2026-06-17T00:04:40.852Z
Duration: 75 min
Description: 4/8 Chest, Triceps (sprints)

laura

Superb mix of everything for a perfect push day!

Megan

Felt the burn. Chest and triceps are blown up.

Caroline

Good but Very long! I'm normally good at finding time to get these workouts in, but it's been very hard with this program! And I kind of beat myself up for not being able to do it all.

Emilie

Those pushups get me every time 🥵💀🫠 such a good split rn

Molly

Lindsey Williams

Stephanie

Nyakeh

Heya didn’t feel like running today but my triceps burned in places I never felt before. Love from Italy 🇮🇹

BabyLuv

Carol

Mayte

Jennifer

Michelle 

Brittanie

Rachel

Porchia

Alexandra

Lorena

Marta

Kimmy

Regina

Joanne Nichols

Elaine Rondon

JulieAnn

Mike

The trisets are challenging me every day. Upper body on fire.

Kimberly R

Happy Wednesday! 

Week 2 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. Decline Alternating Corkscrew Chest Press: 5S/12R total (2 second eccentric, iso hold at bottom) 

3a. Decline EZ Bar Supinated Grip Skull Crushers: 3S/8-10R (4 second eccentric)
3b. Prone Incline Dumbbell Tricep Kickbacks: 3S/5R w/ 4 second hold at the top + 5R steady tempo 

4a. Incline Dumbbell Low Chest Fly: 2-3S/5R w/ (4 second pause at the top) + 10R (steady)
4b. Slightly Supinated Grip Deficit Push Ups: 2-3S/6-8R (4 second eccentric)
4c. Flat Bench Rotating Rolling Skull Crushers: 2-3S/12-20R total 

(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: 12R total
Tempo: 2 second eccentric, iso hold at bottom of rep
Modification: slide a plate or two under one end of a flat bench to create a slight decline

Target muscle group: chest

Set up:
- grip a dumbbell in each hand
- lie in a supine position on the decline bench 
- extend your arms and position the dumbbells over your chest, pronated grip, tuck pinkies forward
- squeeze your glutes, press your back into the pad 

Execution: 
- bend your arms and lower the dumbbells to either side of your chest, elbows ~45 degree angle from your torso
- keep one arm bent
- extend your other arm and press the dumbbell over your chest
- rotate your grip to supinated at the top of the rep
- contract your chest
- bend your arm, keep elbow tucked ~45 degrees from your torso
- lower the dumbbell to the start position again 
- alternate each arm, each rep
- keep tension in the bent arm as the other arm presses

Decline Alternating Corkscrew Chest Press

Rep Range: 8-10R 
Tempo: 4 second eccentric
Modification: slide a plate or two under one end of a flat bench to create a slight decline

Target muscle group: triceps

Set Up: 
- grip the ez bar with a close, supinated grip 
- lie back on the decline bench in a supine position 
- squeeze your glutes, press your back into the pad
- extend your arm and pin the bar over your chest
- pin your elbows directly over your shoulders
- keep wrists pinned straight

Execution: 
- keep elbows in place and bend your arms
- lower the bar towards your forehead
- lower to at least a 90 degree bend in your arms
- extend your arms and lift the bar over your chest again 
- contract your triceps

Decline EZ Bar Supinated Grip Skull Crushers

Rep Range: 5R w/ pause + 5R steady
Tempo: 4 second pause at the top of first 5 reps, steady tempo on final 5 reps 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand behind the low end of the decline bench 
- lean your torso into the bench and press your chest and hips into the pad
- bend your arms and raise your elbow in line with or slightly above your torso
- keep a neutral head, neck, and spine position 

Execution: 
- extend your arms and raise the dumbbells straight back behind you
- contract your triceps
- keep elbows high, and in place and bend you arms
- guide the dumbbells back to the start position again- 90 degree bend in your arms

Prone Incline Dumbbell Tricep Kickbacks

Compound Set

Rep Range: 5R w/pause + 10R steady
Tempo: 4 second pause at the top of first 5 reps, steady tempo on final 10 reps 

Target muscle group: chest

Set Up:
- set your bench to a ~45-60 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant feet on the ground, press back into the pad
- extend your arms down so they hang slightly behind your torso
- pin a slight bend in your arms

Execution: 
- raise the dumbbells forward, so pinkies meet in the center, in line with the center of your chest
- contract your chest
- extend your arms down and guide the dumbbells back to the start position

Incline Dumbbell Low Chest Fly

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: on knees, or supinated grip incline push ups

Target muscle group: chest, triceps

Set Up:  
- place kettlebells on the ground, shoulder width apart
- grip the handles with a slightly supinated grip 
- step back into a high plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- hold a strong brace

Execution: 
- bend your arms, keep elbows tucked by your sides
- lower your chest towards the ground, between the kettlebells 
- lower so your chest passes the height of the kettlebells for increased rom
- extend your arms and press your torso away from the ground
- contract your chest

Slightly Supinated Grip Deficit Push Ups

Rep Range: 12-20R total 
Tempo: steady 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on the flat bench 
- plant your feet on the ground, press back into the bench 
- extend your arms and lift the dumbbells to position them over your shoulders 

Execution: 
- keep one arm extended
- bend your other arm and lower the dumbbell towards one side of your head
- drop your elbow by your side, knuckles facing the ceiling 
- extend your arm and press the dumbbell over your shoulder again
- as you press the dumbbell over your shoulder, bend your other arm and alternate each side
- keep this one rotating and rolling motion

Flat Bench Rotating Rolling Skull Crushers

Triset

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

Walk

Jog/Run

Sprint

(Optional) Cash Out: Sprint Intervals

4/8 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 ♾️

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

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!

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 💀🫠

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!

4/10 Shoulders, Core (sprints)

John B

I could use no weight and your leg days would still obliterate me

4/8 Chest, Triceps (sprints)

Community

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