Name: Playbook - Sam Sweeney - W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]
Uploaded: 2024-08-04T15:51:26.397Z
Duration: 60 min
Description: W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Dedra

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

Charis Gessel

Awesome workout! Upper body is sore fire 🔥

Colleen

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

Tamara

Christina

Jacque

Shekinah

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

You are my all time favorite trainer, Sam!

Stephanie

This was a very pleasant yet effective workout!

allison

I usually hate training chest and battle my mindset through it but this was pretty fun!!

Darrien

Looking forward to when I can finally do regular push ups and many of them!!

Sara

Thursday✅noontime let’s get some good vibes 😎

yangBAE

I could do 3 dips for the burnout. 3……😳

Jennifer

Morgan

[Challenge week 6/day 6]

Training Day Overview: 

Suggested accessory equipment: large loop band. 

Warm Up: foam roll, upper body warm up and activation from app.

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: Power
Modification: Dumbbell incline bench 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 Count: 5R
Tempo: 5 second eccentric 
Modification: no band, and/or on the knees. 


- hook each side of a large loop band around the pins of a barbell rack, positioned low. [ you could also just hook the band around each hand and behind your back]
- position yourself under the band so the band lies across your mid back. 
- plant the hands on the ground, slightly wider than shoulder width, below the shoulders. 
- squeeze your glutes and quads simultaneously and push your mid back through your scap [slightly rounding the upper back to hold the brace]
- use a 5 second eccentric as you bend the elbows below the shoulders and lower your chest to the ground. 
- drive your palms through the ground and press yourself up into the start position. 
- the hips/torso must rise and fall together [watch for hips to rise or fall faster than the torso, especially working against the tension of the band]

Banded Push Ups

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep. 
Modification: flat bench single arm chest press. 

- grip a dumbbell in one hand and hold it at your chest as you mid your mid/high back to the side of a flat bench. 
- bend the knees and plant the feet on the ground. 
- contract the glutes and raise the hips, pin them up in this position. 
- extend the dumbbell up in line with the front delt at the top, hold the dumbbell with a neutral grip [palm facing in]
- extend your other arm up to help stabilize as you press or keep it by your side. 
- hold a strong base and tuck your elbow as you lower the dumbbell towards your chest on one side. 
- lower the dumbbell until the arm reaches a 90 degree bend or below [rom will depend on your strength and mobility] 
- pause for 3 seconds at the bottom. 
- drive your feet through the ground and press the dumbbell up to the top of the rep
- do not let your hips twist or turn as you press. 
- complete 6-8R on one side before moving to the other side.

Neutral Grip, Single Arm Unsupported Chest Press

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: dumbbell flat bench 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.
- complete 10R before dropping the weight by 20-50% 
- complete 10 more reps before dropping the weight again
- finally complete 10 last reps to finish the set.

Chest Fly Machine

Triset

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell overhead extension


- position yourself on a bench with back support
- hold the EZ bar with a pronated grip, shoulder width or just inside. 
- raise the bar and extend your arms overhead [palms facing forward at the top of the rep, when arms are extended]
- keep the elbows pinned overhead, in line with the shoulders 
- depress the scap and lock them in place to help support your shoulders in this position. 
- slowly bend your elbows and lower the ez bar back behind your head until your arms reach a 90 degree bend or just below [full stretch in the triceps]
- keep the elbows pinned in place as you press the bar back up overhead, arms extended at the top of the rep.

Seated EZ Bar Overhead Extension

Rep Range: 6-8R each side 
Tempo: 1-2 second pause at the top of the rep. 

- grip a dumbbell in one hand
- keep a neutral spine as you bend forward and stabilize with one hand and knee on a bench. 
- raise the elbow of the arm holding the dumbbell and pin it by your side. 
- keep your head, neck, and spine neutral
- keep your shoulders square to the ground. 
- extend your arm back, kicking the dumbbell out, leading with the pinky until the arm is straight. 
- contract your triceps for 1-2 seconds
- lower with control, keeping the elbow pinned high, by your side.

Single Arm Bent Over Tricep Kickback

Compound Set

Rep Count: 5R
Tempo: steady 
Modification: diamond push ups on your knees or incline push ups [hands on bench, feet on ground.]

**drop to your knees at any point throughout the 10 sets**

**10 sets of 5 reps every 10 seconds*

- position yourself on the ground in a push up/high plank position. 
- move your hands in so they are inside shoulder width [make a diamond shape with your fingers if possible, how close your hands are will also be dictated by your upper body mobility. Position your hands in the strongest position for you, inside shoulder width.]
- squeeze the glutes and quads simultaneously and push your mid back through your scapula to hold the brace. 
- bend the elbows and keep them close to your sides as you lower your chest towards the ground. 
- lower until you reach a full stretch in the triceps and chest [or simply lower as far as your strength allows, arms bent at least 90 degrees at the bottom]
- press through your palms and straighten your arms as you return to the start position. 
- drop to your knees at any point throughout the 10 sets to finish the reps. 
- make sure the hips and torso rise and fall together [watch for the hips dipping or rising before the torso]

Diamond Push Ups

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady 
Modification: bend the knees and plant the feet on the ground. 

*Check back at week 4’s burnout challenge for your reps to beat. Keep track of each set

- position yourself on the side of a flat bench. 
- grip the bench slightly outside the shoulders, palms down, fingers facing away
- extend the arms and legs, legs can be straight out [more difficult] or bent with feet planted [modified] 
- keep your back close to the edge of the bench as you bend your elbows and lower your glutes towards the ground. 
- lower to a 90 degree bend in the arms or just below 
- press your palms through the bench and extend the arms
- contract your triceps at the top
- try to keep the shoulders from rolling forward as you lower
- keeping your back close to the edge of the bench will help keep tension off of the shoulders. Pay attention to your personal ROM here and only lower as far as feels in control for you.

Burnout Challenge: Bench Dips

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

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

Jessica

Couldn’t finish the workout just due to lack of fitness. Will need to lower weight or do body weight until I get back into the swing of things

Janna

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

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

Sophie

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

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

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

Nyakeh

Manon Tessier

Laura

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

Bri Quinn

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

Priscilla

Always love back and biceps. 💪🏽 my arms were toast at the end though lol

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

Slow and steady. Not esp sore in one area so I guess that’s good right?

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

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!

Blake

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

Evan

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

Salima

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

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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

Dying after that workout 🏋🏻‍♀️

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

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

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]

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

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

My arms are toast. Loved the workout though 💪🏽

Love this workout. Rack run has me on the floor dead!

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

Good but not enough abs and too much shoulders lol 🫠

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

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

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

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

My legs are on fire 🔥 struggling at the end 😪🫠

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

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

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

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

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

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Serena

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

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

Love the Spanish squats and the Copenhagens!

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

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

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

Daisy

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

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

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

Hailey Williamson

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

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

Jozlinn

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

Haley Kadish

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Mohammed

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

🔥🔥 loved it! Sweat bullets, worked hard 💪🏼

Jackie

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Whew I am dripping with sweat. Engages FULL body. 😵

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

Rhonda

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

Community

More workouts from Sam Sweeney