Name: Playbook - Sam Sweeney - 5/13 Chest, Triceps- DELOAD WEEK
Uploaded: 2026-06-17T00:04:42.605Z
Duration: 45 min
Description: 5/13 Chest, Triceps- DELOAD WEEK

Micaela

LOVED the fly to hex combo ❤️‍🔥❤️‍🔥

Megan

Kody Young

Awesome deload to get back into it after taking 2 weeks off ☺️

Marta

Katie

Michelle 

Kimmy

Mia Arrowsmith

JulieAnn

Samantha French

DeAnna

Lorena

Regina

💪🏾👌🏾😤 early morning session always makes my day better

Porchia

Christina

Happy Tuesday!

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: 

Strength Training: 
2. Primary: Barbell Bench Press: 3-5S/1R 
*30 seconds rest*
RPE of 5/6 or 50-60% of 1RM

3. Incline Bench Dumbbell Chest Press: 3S/6-10R 

4. Flat Bench Dumbbell Chest Fly to Hex Press: 3S/8-12R total (1 fly + 1 hex press= 1 full rep)

5. Standing Double Dumbbell Overhead Tricep Extensions: 3S/12-15R

6. Single Arm Cable Tricep Kickback: 2S/12-15R each side

5/13 Training Day Overview

Rep Range: 1R
RPE of 5-6 (50-60% of 1RM)
*60 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: 6-10R 
Tempo: steady

Target Muscle Groups: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie on the an incline bench, press your back into the bench, plant your feet on the ground 
- extend your arms and lift the dumbbells over your chest
- tuck your pinkies forward just slightly 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower the dumbbells to either side of your chest ~90 degree bend in your arms 
- extend your arms and press the dumbbells over your chest again 
- contract your chest at the top of the rep

Incline Dumbbell Chest Press

Rep Range: 8-12R total 
*1 chest fly + 1 hex press= 1 full rep 
Tempo: steady

Target Muscle Group: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench 
- extend your arms and position the dumbbells over your chest
- press your back into the bench 

Execution: 
- pin a slight bend in your arms and extend them out to your sides
- lower the dumbbells until they are in line with your chest on either side 
- lift the dumbbells over your chest to meet in line with the center of your chest again 
- contract your chest, hold tension
- press the dumbbells together
- bend your arms, keep elbows squeezed to your sides
- lower the dumbbells to the center of your chest
- extend your arms and press the dumbbells over your chest 
- contract your chest

Flat Bench Dumbbell Chest Fly to Hex Press

Rep Range: 12-15R
Tempo: steady 

Target muscle group: triceps

Set Up:
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart
- squeeze your glutes, set a neutral pelvis position 
- extend your arms and lift the dumbbells into the overhead position, dumbbells directly over your head
- press the dumbbells together, keep them squeezed together throughout
- tuck your ribs down, armpits pointing forward 
- keep your elbows over your delts

Execution:
- bend your arms and lower the dumbbells behind your head
- lower the dumbbells to at least a 90 degree bend in your arms
- extend your arms and lift the dumbbells over your head again 
- contract your triceps

Standing Double Dumbbell Overhead Tricep Extensions

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm dumbbell tricep kickbacks 

Target muscle group: triceps

Set Up: 
- use no handle attachment and position one side of the cable at hip height
- stand in front of the cable, facing the cable
- grip the knob of the cable with one hand, neutral grip
- step away from the cable 2-3 steps
- squeeze your glutes, set a neutral pelvis position 
- push your hips back and bend your torso forward so your chest is facing the ground
- pull the cable, bend your arm at 90 degrees and pin your elbow in line with or slightly above your torso 
- keep elbow squeezed close by your side

Execution: 
- pull the cable and extend your arm straight back behind you
- contract your triceps at the top of the rep 
- keep elbow pinned in place and bend your arm as you lower the cable with control 
- keep back flat, neutral head, neck, and spine

Single Arm Cable Tricep Kickbacks

5/13 Chest, Triceps- DELOAD WEEK

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

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

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 ♾️

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

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!

5/13 Chest, Triceps- DELOAD WEEK

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