Name: Playbook - Sam Sweeney - W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]
Uploaded: 2025-04-19T01:04:40.472Z
Duration: 60 min
Description: W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

Favorite chest and tri day of the program.

Felicia

The ending was a real glow up for triceps 🫶🏼💪🏼

Alexandra Casi

Karen

Congrats to me! ❤️🎉I completed my first program! Loved every exercise and the layout of the program! I felt motivated throughout the 8 weeks! 
Can’t wait to start part 2!!

Priscilla

Great workout to end a challenge. 💪🏽 🔥Onto the next one to see some more gains. Will be back again for a third time.

Dedra

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!!!!

Danelle

Jagriti Bisht

yangBAE

Jennifer

Warit

[Challenge week 8/day 6]

Training Day Overview:

Suggested accessory Equipment: large loop band

Warm Up: Foam Roll, 10-15 mins steady state cardio

Warm Up Sets: 1-2S
Rep Range: 2-4R
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: 10R
Tempo: steady
Modification: dumbbell floor press

- set the barbell on the rack to an appropriate height for you to be able to un-rack it while lying on the floor. 
- lie in a supine position on tIe floor with the bar in line with your forehead/top of your head
- bend your knees and plant your feet on the ground [or extend them straight for more difficulty]
- grip the barbell with a pronated grip. [grip width will depend on your body mechanics and mobility. A thumbs distance in from the knurling [the scratchy part] on each side is a good place to start. 
- pin your mid/high back to the floor, drive your feet through the ground. 
- un rack the bar and position it over your chest
- keep your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the bar until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the bar up over the chest. 
- wrists should stay in line with the elbows and arms should be at a ~90 bend at the bottom of the rep.

Barbell Floor Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: take out the decline and/or the band, or banded push ups on knees or incline

- stack plates, or use a bench or low box [the higher the bench or box, the more of a decline you will create, the more difficult the range of motion. Choose what will fit you best]
- loop a band around each hand and around your mid/high back 
- get down on the ground and place your feet up on the plates, bench, box.
- walk your hands out and plant them under the shoulders, just outside of chest width [high plank position]
- contract the glutes and quads and push your mid back through your Scap, hold this brace to keep full body tension 
- use a 3 second slow eccentric to bend the elbows below the shoulders and lower your chest to the ground [your chest must pass the height of the box, bench, plates in order for the deficit to be useful.]
- press through your palms and push up back into the high plank position

Slight Decline Banded Push Up

Rep Count: 1R + 10R [11 reps total]
Tempo: 10 second hold at the top of the first rep, steady tempo on last 10 reps
Modification: dumbbell incline 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. 
* hold for 10 seconds at the top of the rep on the first rep
- release with control until you reach a full stretch through the chest.
- move into steady reps for the last 10 reps

Machine Chest Fly

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: dumbbell Tricep kickbacks

- Use a cable rope attachment and position it high. 
- grip the rope with a neutral grip and pin the elbows by your sides. 
- start with arms bent at 90 degrees
- extend the rope down, ripping it apart, until your arms are fully extended at the bottom of the rep. 
- contract the triceps
- release with control until arms are bent at 90 degrees. 
- keep elbows pinned by your sides throughout.

Cable Rope Tricep Extensions

Rep Range: 8-10R each side 
Tempo: steady
Modification : seated on bench with back support

- sit on the ground with your mid back against the side of a flat bench.  
- grab a dumbbell and hold it in one hand
- push your back into the side of the bench and extend your legs out. 
- straighten your arm overhead so the dumbbell is in line with the shoulder 
- pin the elbow in place, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arm and lower the dumbbell behind your head towards the opposite shoulder
- lower until you reach a 90 degree bend in your arm or slightly below [full stretch in the tricep]
- lead with the pinky and extend the dumbbell back up into the overhead position. 
- contract the triceps
- perform 8-10 reps before switching sides

Seated Single Arm Overhead Extension

Time: 1 minute
Tempo: steady 
Modification: dumbbell skull crushers on flat bench.

- lie on the ground in a supine position [chest up] 
- plant your feet on the ground and create a stable base
- grip a dumbbell in each hand and extend the arms so the dumbbells are in line with the shoulders. [neutral grip, palms facing in] 
- bend at the elbows and lower the dumbbells back, to the sides of your head [keep palms facing in] 
- bring the elbows down to your sides, tap the triceps to the ground, and immediately press the dumbbells back up over the chest, in line with the shoulders . [palms stay facing in]

Rolling Skull Crushers

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. 

* this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.

- 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

W8/D6 Chest and Triceps [CHALLENGE WK 8/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.

Katie Schultz

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

Salena

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!

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.

Kimberly R

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

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

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

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.

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 😀

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 🫶🏼💪🏼

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

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

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

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

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

Gironda Rows are my favorite 🫶🏼💪🏼

Great back and biceps for the last week 💪🏽🔥

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

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

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

One of my favorite workouts for sure. The B-Stance good mornings were awesome!

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

Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

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

W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

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