Name: Playbook - Sam Sweeney - 1/11 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.583Z
Duration: 70 min
Description: 1/11 Chest, Shoulders, Triceps

Quick sore today, finisher was really hard!

Renee

yangBAE

Thought I was gonna fail and eat the bar on the finisher but then I turned on Flowers by Miley Cyrus and kicked it’s ass 💪🏼

Brittany

That finisher was sooo tough💪🏼 I’m gonna be hurting tomorrow

Kathryn Whitten

Sarah

Diana

Jennifer

Emily

This upper body push day continues to be my current fav. Even the bodyweight exercises were spicy ❤️‍🔥

Megan

That finisher…Wowza! 💀 Mobility continues to be paying dividends as I enter week 2. I can absolutely feel the difference in my lifts 🥹

kimandkairi

Morgan

Great workout but the finisher was tough!

Katie

Great workout! Those inverted skull crushers snuck up on me! Had such a great pump I’ll be flexing the rest of the day 😂

DeAnna

Kenia

Susan

Brittney

Marlene

Melissa

W.T.F. Just happened to me with that finisher????

Lyndsey Rozzi

Caitlin Sparks

Couldn’t finish the finisher. That was fucking intense!

Loved loved loved this workout. I’m loving these finishers too. 🔥

Dedra

OMG, chest, shoulders, triceps are on 🔥🔥🔥🔥🔥

Kimmy

Lakshmi Neelesh Nimmagadda

Nicole

Shelly

I waited until the next morning to review. I have had a shoulder injury and pain for 3/4 years with physical therapy and refused surgery. This mobility work is a life saver and I can finally sleep without pain!! Thank you and I am crying with no pain but joy!!

Juana

Rachael Milbrook

Overhead elbow exercises hurt my elbows, modify a lot

Madison

Kelsey

Mia Arrowsmith

Deja

Wowza. That finisher finished me off!! 🔥🔥

Heather

I love shoulder day! This was a great workout and that finisher was humbling 😜😬

Amie

Connie

The finishers have been my favorite part of this split!! Always get halfway through and don’t know if I am going to make it but so far I’ve finished everyone strong 💪🏻 feeling empowered 🤙🏼

Kayleigh B

mariana

JulieAnn

Sara

Paula

Amanda

Liza

Another incredible challenge. Holy moly. Thank you!! 🥵🫠🌶️

Audry

If you want arms like Sam, do the finishers like Sam

Barbara

Laura Arellano

I love how much stronger I’m feeling because of these workouts… Today was awesome !!!

chelsea

Happy Wednesday!

[Week 2 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*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, Shoulders, Triceps:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: Shoulder Mob: 2 mins minimum 
b. Banded Distraction Elbow Mob: 2 mins minimum per side
c. Banded Distraction Elbow Extensions: 2 minutes minimum per side 
e. 3 minutes Walking Inchworm
f. Banded Pull Aparts: 30R
g. Plank Shoulder Taps: 30 taps total 

Strength Training: 
1. Barbell Bench Press: 5S/5R

2. Standing Pronated to Neutral Grip Overhead Press: 4S/6-8R 

Superset: 
3a. Single Arm Flat Bench Neutral Grip Chest Press: 4S/6-8R each side [3 second eccentric] 
3b. Seated Dumbbell Overhead Tricep Extensions: 4S/4-6R [2 second pause mid rep on concentric] drop 6-8R  [steady tempo] [drop the weight by 20-50% on your drop set]

Superset: 
4a. Standing Dumbbell Lateral Raises: 3S/10-12R [2 second pause mid rep on eccentric]
4b. Single Arm Cable Front Raise: 3S/8-10R each side [3 second eccentric each rep]

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Incline Push ups: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Inverted Skull Crushers [kneeling or on toes]: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/11 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 Mins Minimum

Set Up: 
- loop the band high around a rack 
- loop your hands through the band, thumbs up
- face away from the band and walk forward 

Execution: 
- first, raise your arms overhead and allow the band to pull your arms back, while in a full end range of the overhead position 
- squeeze your glutes, pull your belly button to spine, and drive your ribs down 
- hold in this position and exaggerate your breathing 
- tension hunt and find tight areas
- then flip your arms to full extension position, arms reaching straight back behind you
- the band should track shoulder back and pull your arms together
- again, exaggerate your breathing 
- rotate side to side in both positions, practice external rotation at your shoulders 

*again spend as much time as needed in each position, minimum 2 minutes

Banded Overhead Distraction: Shoulder Mob

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum per side

Set Up: 
- loop the band low around the rack 
- get down on the ground in a kneeling position, facing 90 degrees from the rack/band
- pull the band and loop the free end of the band around your elbow furthest from the rack 
- plant your hand on the ground, fingers pointing in the direction of the band
- glue your palm to the ground by placing your free hand over your hand on the ground- push down 
- keep your shoulder in a stable position over your wrist
- flex your elbow into the band 
- control your arm into extension and allow the band to pull your elbow to its full end range position 
- flex and extend your elbow until you have full range of motion or you feel change
- move palms in both directions [fingers pointing away from rack as well]

Banded Distraction Elbow Extensions

Time: 3 minutes 

Set Up: 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace

Execution: 
- keep a neutral spine and bend your torso towards the ground 
- plant your hands on the ground, under your shoulders
- walk your hands out until they are directly under your front delts, high plank position 
- keep your legs as straight as possible and tip toe your feet in towards your hands [as close as you are able to with straight legs] 
- you may either stand all the way upright again, or stay facing the ground and move direction into the next rep

Walking Inchworm

Rep Count: 30R
Tempo: steady 

Set Up: 
- grip a band with a pronated grip on each end
*the further apart your grip, the less tension from the band, the closer- the more tension 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, brace
- extend your arms straight forward so your hands are in line with your front delts
- keep your traps down, scapula pinned [we want less movement in the scap, more focus on the rear delts here]

Execution: 
- keep your arms straight, a slight bend in the elbows is ok 
- use your rear delts to pull the band apart until your arms are extended out to your sides 
- contract your rear delts 
- release the band with control until your hands are in line with your rear delts again

Banded Pull Apart

Rep Count: 30R total 
Tempo: steady 
Modification: incline plank shoulder taps [hands on bench]

Set Up: 
- get down on the ground in a high plank position 
- position your hands under your shoulders
- drive your feet into the ground 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep hips square to the ground and lift one hand off the ground
- bend your arm and tap your opposite shoulder 
- extend your arm towards the ground again and plant your hand back down on the ground, under your shoulder
- alternate by picking up the other hand to tap the opposite shoulder again 
- keep hips square to the ground, try not to twist each time to tap 
- keep back flat, head/neck/spine neutral

Plank Shoulder Taps

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power
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

Bench Press

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- lift your dumbbells to the overhead position
- keep your shoulders down, palms facing in- neutral grip at the top of the rep
- think about pointing your armpits forward in this overhead position 

Execution: 
- bend your elbows, keep them tracking in front of your torso 
- lower the dumbbells to at least a 90 degree bend in your arms or slightly below 
- as you lower the dumbbells, slowly rotate to a pronated grip at the bottom of the rep 
- extend your arms straight overhead again and rotate your grip back to neutral at the top of the rep 
- dumbbells should be in line with your shoulders at the top of the rep
- armpits should face forward at the top of the rep 
- keep traps down

Standing Pronated to Neutral Grip Overhead Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in one hand
- sit on a flat bench, plant your feet on the ground 
- lie back and pin your mid back to the bench
- use your other hand to assist lifting the dumbbell as you lie back 
- position the dumbbell over your chest on one side, palm facing in 
- pin your scap down, squeeze your glutes, pull belly button to spine and brace

Execution: 
- use a 3 second eccentric to bend your elbow so it travels below your shoulder, close to your torso 
- lower the dumbbell to a ~90 degree bend in your arm [or lower] 
- extend your arm and press the dumbbell back up and over your chest 
- contract your chest at the top of the rep 
- complete all reps on one side before moving to the next

Single Arm Neutral Grip Flat Bench Chest Press

Rep Range: 10-14R total 
*4-6R w/ mid rep pause drop 6-8R steady tempo [drop the weight by 20-50%] 
Tempo: 2 second pause mid rep on the concentric on your first 4-6R, 6-8R steady tempo on your drop set

Set Up: 
- sit on a bench with back support
- plant your feet on the ground
- grip a dumbbell in both hands, pin the dumbbell between your palms 
- pull your belly button to spine and drive your ribs down to brace
- extend your arms and lift the dumbbell into the overhead position, armpits facing forward 
- elbows should be in line with your shoulders, keep them pinned in this position on either side of your head

Execution: 
- bend your arms and lower the dumbbell back behind your head
- lower the dumbbells to a ~90 degree bend in your arms or lower, dumbbell behind your head
- with your palms up extend your arms up .5R  and pause again for 2 seconds 
- extend your arms and lift the dumbbell the rest of the way overhead
- contract your triceps at the top of the rep
- after your first 4-6 paused reps, drop the weight by 20-50% and complete 6-8R with a steady tempo

Seated Dumbbell Overhead Extensions

Compound Set

Rep Range: 12-15R 
Temp: 2 second pause mid rep on the eccentric 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- extend your arms down by your sides
- pin a very slight bend in your arms 

Execution: 
- extend your arms out to your sides, slightly in front of your torso until it is in line with your shoulders 
- contract your lateral delts 
- lower the dumbbells to .5R and pause for 2 seconds 
- lower the dumbbells all the way back down by your sides again

Standing Dumbbell Lateral Raises

Rep Range: 6-8R each side
Tempo: 3 second eccentric each side 
Modification: dumbbell front raise 

Set Up: 
- attach a single arm handle to the cable and position it low
- stand next to the cable, facing away from the cable 
- grip the hand with a pronated grip, with the hand closest to the cable 
- squeeze your glutes, pull your belly button to spine and brace 
- pin your shoulder down and keep your arm straight 

Execution: 
- reach your arm forward and lift the cable in a front raise until your hand is in line with your front delt 
- contract your delt 
- use a 3 second eccentric to lower the cable with control
- complete all reps on one side before moving to the next side

Single Arm Cable Front Raise

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible. Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady 

Set Up: 
- position the barbell on the rack at hip height or lower 
*the higher the barbell is racked, the more assistance you will receive- the lower the barbell the less assistance
- stand in front of the barbell 
- reach your arms forward and grip the barbell with a pronated grip, shoulder width apart 
- step your feet back into an incline push up position 
- squeeze your glutes, pull belly button to spine and brace 
- keep your wrists straight 

Execution: 
- think about breaking the bar in half and bend your elbows, keep them tucked by your sides [~45 degrees from your torso] 
- lower your chest to the bar
- extend your arms and press yourself back into the start position
- contract your chest/triceps 
- keep your body stiff and move in a straight line

Incline Push Ups

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady 

Set Up: 
- position the barbell on the rack at hip height or lower 
*the higher the barbell is racked, the more assistance you will receive- the lower the barbell the less assistance
- stand in front of the barbell 
- reach your arms forward and grip the barbell with a pronated grip, shoulder width apart 
- step your feet back and either stay on your toes or get down on your knees, lean your torso towards the bar
*knees will offer more assistance, toes will be more difficult
- squeeze your glutes, pull your belly button to spine, and brace 

Execution:
- think about breaking the bar in half, bend your elbows, keep them in line with your shoulders
- lower your head under the barbell until your arms are bent at ~90 degrees
- extend your arms and press yourself away from the bar again 
- contract your triceps

Inverted Skull Crushers

Finisher

1/11 Chest, Shoulders, Triceps

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

Porchia

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!

Michelle 

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

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

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

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.

1/11 Chest, Shoulders, Triceps

Community

More workouts from Sam Sweeney