Name: Playbook - Sam Sweeney - 6/7 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:45.864Z
Duration: 65 min
Description: 6/7 Chest, Delts, Triceps

Brittany

Karolane

Very hard but good. Everyday I do your workouts I find more weakness of mine.
 Could you please put more alternatives for some exercise.

Karen Carlos

What a wonderful way to spend a rainy day!! 💪

Kody Young

Vanessa

Repping 100lbs for bench press feels so badass 🔥🔥

Great day!! That last superset was tricep and delt fire 🔥🙌💓

Megan

Had to sub out the last superset for trx, there are never cables available at my gym

Jess

Glad I don’t have to wash my hair today…muscles are shaking 😬

Katie

First day back after 10 days of international travel. This felt SO FREAKING GOOD. The best lifting programs out there. 🥰🥰 hope Noel’s recovery is going smoothly!

Audry

Have I mentioned how much I love that bench is back! My bench felt so strong today I’m so excited to see where my bench ends up at the end of this split! Everything have been flowing great! I love it!

DeAnna

Katrina

Awesome!! I love these kinds of workouts. First set.. that was doable.. last set.. dying

Serena

Dominique

Kimmy

Sarah

Dips are my favorite movement! So glad to see them in a workout. 😍🔥

Safia

Kara

Shelby

Tammy Quenneville

Another spicy one!! Hit 115 EASY for my last set of 8, my spotter was like PUT MORE ON GIRL!

Rachael Milbrook

Becky

Mike

Jill

I'm loving building my upper body strength on this split!

Alicia Heier

Deja

My upper body is looking sooo nice loving it

Olga

yangBAE

Still getting over a hurt shoulder, but we made it!!

Kelsey

Mia Arrowsmith

Janelle

Going to feel that tomorrow. 🔥❤️🥵

April

Upper body is thanking you for this split🥹❤️

Holli

Morgan

Sara Athey

The tricep dips!!! 😮😮😮. Very humbling!!

Jodi Jolley

Nyakeh

Porchia

Regina

Favorite chest day by far! Starting to love bench (who am I)

Maria Zenz

Paula

Lakshmi Neelesh Nimmagadda

Caleb

Happy Wednesday!

Week 3 of 6-8 in current split 

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Chest, Delts, Triceps:

Pre Training Warm Up and Mobility: 
*Choose one upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Push Ups: 2S/20R

2. Primary: Barbell Bench Press: 4S/6-8R

3. Seated Arnold Press: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. [Assisted/Weighted] Dips: 5S/8-10R [3 second pause at the bottom of each rep] 

5. Low to High Double Cable Fly: 4S/8-12R total [4-6R w/ 3 second eccentric + 4-6R steady tempo]

Superset: 
6a. Criss Crossed Double Cable Alternating Extensions: 3S/30R, 20R, 10R total 
6b. Standing EZ Bar High Pull: 3S/10-12R [2 second pause at the top, 2 second eccentric]

6/7 Training Day Overview

Rep Count: 20R
Tempo: steady 
Modification: incline push ups

Set Up:
- position yourself in a high plank/push up position
- plant hands under your shoulders, just outside of your chest 
- squeeze your glutes and quads simultaneously
- pull belly button to spine and brace

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position
- contract chest 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Activation: Push Ups

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell flat bench chest press

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

Primary: Barbell Bench Press

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support, plant your feet on the ground, push your mid back into the bench 
- place the dumbbell on your knees
- pull belly button to spine, keep an upright torso, and brace 
- kick up each knee to assist you in lifting each dumbbell up and into the overhead position, pronated grip at the top of the rep, dumbbells over your shoulders

Execution: 
- tuck your pinkies forward just slightly and bend your elbows so the travel slightly in front of your torso 
- lower the dumbbells to ~90 degree bend in your arms or just below
- bring the dumbbells forward in front of your chest, rotate your grip to supinated in line with your eyes/chin
- pinkies should meet in the center, tension in delts and high chest
- swing your elbows back out to your sides, rotate your grip to pronated again 
- extend your arms and press the dumbbells back up and over your shoulders again 
- keep the movement fluid and smooth

Seated Arnold Press

Rep Range: 8-10R
Tempo: 3 second pause at the bottom of each rep 
Modification: use band or assisted machine to modify, or bench dip

*I used a band for assistance

Set Up: 
- position your hands on the dip handles, neutral grip- tight grip 
- squeeze your glutes, pull belly button to spine, and brace
- retract your scapula and press down on the handles, contract your lats
- press yourself up and extend your arms
- legs straight or bent [support knees on band] 
- contract the glutes to help hold the brace and create full body tension 
- tuck your chin and keep a neutral head, neck and spine 

Execution: 
- bend your arms so your elbows travel behind your torso 
- dip your chest forward just slightly 
- lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and extend your arms to press yourself back up into the start position 
- contract your chest and triceps at the top of the rep

[Assisted/Weighted] Dips

Rep Range: 8-12R total 
*4-6R w/ slow eccentric + 4-6R steady 
Tempo: 3 second eccentric on first 4-6R, steady tempo on final 4-6R 
Modification: seated dumbbell low to high fly 

Set Up: 
- use no handle attachments
- position each side of the cable low
- grip each knob with a pronated grip on each side
- step to the center of the cable, facing away 
- step forward 1-2 steps 
- squeeze your glutes, pull belly button to spine, and brace
- pin your arms straight, slight bend ok 
- tuck your chin, keep neutral head, neck, spine 

Execution: 
- pull the cables forward and towards the center so thumbs meet in the middle
- hands should be in line with the center of your high chest at the top 
- contract your high chest, front delts at the top 
- allow the cables to pull your straight arms down and out towards the cable again 
- keep shoulders down and back

Low to High Double Cable Fly

Rep Count: 30R, 20R, 10R total 
Tempo: steady 
Modification: banded alternating extensions, or chest supported alternating kickbacks

Set Up: 
- use the double cable lat pull down machine and attach single arm handles
[or just use knobs of the cables] 
- grip each handle with the opposite hand so the cables criss cross in front of your torso, neutral grip 
- pull the cables and pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep neutral head, neck, spine 

Execution: 
- keep one arm in the bent position, tight grip on the cable
- extend your other arm down and out towards the ground 
- when your arm is straight contract your tricep
- keep elbow pinned and bend your arm again to release the cable back towards the center
- alternate extending each side, each rep

Criss Crossed Double Cable Alternating Extensions

Rep Range: 10-12R 
Tempo: 2 second hold at the top, 2 second eccentric, each rep 
Modification: dumbbell high pull or dumbbell lateral raises

Set Up: 
- load the bar with appropriate weight 
- grip the bar with a pronated grip, inside shoulder width 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- extend your arms holding the bar in front of your torso 
- pin your shoulders/traps down 

Execution: 
- bend your elbows as you pull the bar straight up along the line of your torso
- pull the bar to chest level
- elbows should be high, above your grip on the bar, at the top of the rep
*arms should make a V shape at the top of the rep 
- contract your lateral delts
- extend your arms back towards the ground and lower the bar with control

Standing EZ Bar High Pull

Superset

6/7 Chest, Delts, 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 ♾️

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

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

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!!

Lorena

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)

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!

6/7 Chest, Delts, Triceps

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