Name: Playbook - Sam Sweeney - W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]
Uploaded: 2025-04-19T01:04:39.065Z
Duration: 65 min
Description: W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Alexandra Casi

Salena

It’s amazing how in one workout I can feel so strong but also weak. 🔥

Kimberly R

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Tamara

Blake

This was killer! The pump in my triceps is nuts.

Sarah Clark

Anto

Meena

Kept going! It was a challenge but a good one!

Jacque

Weronika

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Judith

Bella

Bridget S. 

Katie Schultz

Kirstin

Dana

My arms are completely burned out right now!

Micaela

Hate hate hate training chest but this broke it down in a more enjoyable way!!

Darrien

Kolbi

🔥🔥🔥hex press and tri extensions - holy burn!!

Rachel

10/10, active rest day for me tomorrow 💪🏼

Lexi

Laura Brown

Mikaela

Jennifer

Abaigeal

Ariz

Mike

Lindsay

Begonia

Warit

7.5kg plate;did both machine n cable variations,n bench dips➡️tricep dips
#tgif
#fridayroutine🐝

yangBAE

One of my favs! I have followed you on IG for about a year. I became addicted to your full body workouts. I hadn’t done much of your upper & lower body training as the style is different than what I am used to.  But, I get it now! I am really seeing changes and feeling good about the movements. Thank you!

Megan Butterfield

Challenge week 2/day 6

Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation A or B from app.

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% and complete as many reps as possible with good form. Leave ~2 reps in the tank. 
Tempo: Power
Modification: Dumbbell Incline Bench Chest Press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: flat bench neutral grip chest press. 

- position yourself on the floor in a supine position. [chest up]
- bend your knees and plant your feet flat on the ground.
- pin your mid/upper back to the ground
- grip a dumbbell in each hand with a neutral grip. 
- begin with the arms extended so the dumbbells are in line with the front delts
- use a 3 second eccentric to lower the dumbbells until your triceps tap the floor. 
- as you lower, bend the elbows to your sides, 45 degrees from your torso. 
- drive your feet through the ground and press the dumbbells up as you extend the arms . 
- keep dumbbells in line with the front delts at the top of the rep.

Neutral Grip Floor Press

Time: 30 seconds
Tempo: steady
Modification: incline push ups or push ups on knees. 

**you may choose weighted push ups, or standard push ups with no weight, or use the modifications. 

- place plate on your back while in a table top position. 
- get into a high plank/push up position, hands just outside of your chest. 
- squeeze your glutes and quads simultaneously to help hold the brace and push your mid back through your scap to help with stability. 
- bend your elbows below the shoulders as you lower your chest to the ground. 
- drive your hands through the ground as you press yourself up into a high plank position. 
- make sure your body lowers and rises in one straight line. [try not to “worm” up]

Push Ups [weighted optional]

Compound Set

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: 3 second eccentric on first 6-8R, steady tempo on drop set
Modification: flat bench or floor dumbbell hex press. 

**If you do not have a decline bench available, slide a plate or two under one end of a flat bench to create a slight decline. 


- position yourself on a decline bench. 
- grip a dumbbell in each hand and push them together.
- begin with arms extended, dumbbells over the center of your chest. 
- tuck your elbows to your sides, squeeze the dumbbells together as you lower them to your chest. 
- continue to squeeze the dumbbells together as you press the dumbbells up and extend the arms. 
- use a 3 second eccentric on the first 6-8R
- drop the weight by 20-50% and continue with 8-10R with a steady tempo.

Decline Bench Dumbbell Hex Press

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


- sit on a bench with back support. 
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the back of the bench and press your feet flat into the ground
- extend your arms overhead so the dumbbell is hanging down between your arms
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and use a 3 second slow eccentric as you lower the dumbbell behind your head.
- lower to 90 degrees or just below
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Tricep Extensions

Rep Count: 30R 
Tempo: steady
Modification: flat bench dumbbell chest fly. 

- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.

Machine Chest Fly

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: steady
Modification: one arm at a time cable cross body tricep extensions, dumbbell tricep kick backs. 

- position each side of the cable machine high. 
- grip each “knob” of the cable [no attachment] with each hand so that the cables are criss crossed. 
- pin your elbows by your sides  [retract/depress scapula]
- drive through your pinkies as you extend your arms down/out. [extend until arms are straight]
- contract your triceps. 
- release with control until you reach 90 degrees. 
- complete 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Double Cable Tricep Extensions

Reps: Failure
Tempo: steady
Modification: bend the knees and plant the feet on the ground for more assistance, or assisted dip machine. 

- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend legs out straight, drive heels through the ground. [or bend the legs for more support]
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- lower until you reach a 90 degree bend in the arms or just below. 
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close. 

*Keep track of how many reps you can complete with good form- failure.

Burnout Challenge: Bench Dips

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Holy hell that Bulgarian split squat super set was insane!

Natalia

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Wow tough but swollen in a good way.  Thank you!

Sarah

Bianca

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Graziella

Tysheena

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Shakira

Approx 3 years of your workouts daily and LOVED this.

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

A really nice change/ challenge to my norm :)

Nicole

Kathleen

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

Exhausting workout but so good!!! Crushed those quads!

Felicia

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

Serena

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Joanna

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

Dedra

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Liked the pairings here! Felt strong 💪🏼

Jessica

Dying after that workout 🏋🏻‍♀️

Colleen

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

Michele

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

The rack run burns but it forces me to push.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Veronica

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Célia

Great shoulder burn and abs at the end were good.

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Feeling pumped after this one 🫶🏼💪🏼

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

These are two core moves to save in the memory bank 🫶🏼💪🏼

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

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