Name: Playbook - Sam Sweeney - 1/16 Chest, Front Delts, Lateral Delts [CH WK2/D4]
Uploaded: 2026-06-17T00:04:43.063Z
Duration: 75 min
Description: 1/16 Chest, Front Delts, Lateral Delts [CH WK2/D4]

Nyakeh

Serena

Those walking plank push ups were killer at the end

Megan

Dont know what it is about this split but its a killer

Renee

Abby

Powerful push day! Feeling supercharged 💪😍

Heather

Mohammed

Really had to push myself to get to the gym today and I'm so glad I did 🔥💃

Michelle 

Valerie

arms are dead! walking pushups had me on my knees. literally

Kelly

melissa

Tiffany

Elaine Rondon

Wow! Pushing us girl! Love it!🔥🔥🔥

Jamie

Amie

Shannon

Had to cut short for personal sprint training client. Didn’t allocate enough time after meetings

Janna

Barbi

Lorena

hillary

No time for extra but hell ya what a workout 💪🏼💪🏼

Joanne Nichols

Mia Arrowsmith

That super set had my shoulders on fire 🔥

Marta

Ruby Smith

Kristin

Happy Thursday! 

Week 2 of 6 week 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]

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

Chest, Front Delts, Lateral Delts:

1a. Paused Chest Supported OH Press:  3S/5R w/ 5 second pause at the top of each rep 
1b. Slow Eccentric Push Ups (incline or flat): 3S/5R w/ 5 second slow eccentric 

2. Barbell Incline Bench Press: 4S/6-10R 

3. Single Arm Neutral Grip Dumbbell Floor Press: 4S/8-12R each side

4a. Standing Neutral Grip Dumbbell Overhead Press: 4S/6-10R strict overhead press + 6-10R push press
4b. Single Arm Cable Leaning Lateral Raise: 4S/8-12R each side

5. Walking Plank Push Ups: 3S/45 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 3 minutes 30 seconds
6a. Jumping Inchworms: 20 seconds
6b. Dead Ball Slams: 5R

1/16 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 

Target Muscle Group: delts

Set Up: 
- set your incline bench to a ~70-80 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and sit on the seat 
- press your chest into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells and pin your arms at a 90 degree out to each side (the bottom position of an overhead press)
- keep your chin tucked and a neutral head, neck, and spine

Execution: 
- follow the angle of the bench and extend your arms and press the dumbbells overhead
- think about reaching your arms overhead at the top of the rep 
- bend your arms, squeeze your scapula together, and lower the dumbbells back to a 90 degree bend on either side
- keep wrists pinned straight
- keep head, neck, and spine neutral

Paused Chest Supported Overhead Press

Rep Count: 5R
Tempo: 5 second eccentric
Modification: incline push ups (hands on bench, feet on ground), and/or drop to your knees

Target Muscle Group: chest

Set Up:
- plant your hands on the ground, under your front delts, just outside of your chest
- step your feet back into a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your torso traveling in a stiff, straight line- back flat

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest towards the ground
- lower to at least a 90 degree bend in your arms, or tap your chest to the ground if possible
- extend your arms and press your chest away from the ground again 
- contract and keep tension in your chest

Slow Eccentric Push Ups (incline or flat)

Primer Compound Set

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell incline chest press

Target Muscle Group: chest (upper pecs)

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Barbell Incline Bench Press

Rep Range: 8-12R each side
Tempo: steady 

Target Muscle Group: chest 

Set Up: 
- grip a dumbbell in one hand
- lie on the ground in a supine position, bend your legs and plant your feet on the ground or extend your legs and point your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm and position the dumbbell over your chest on one side
- drive your back into the ground

Execution: 
- bend your elbow wide
- lower the dumbbell to one side, so your tricep taps the ground at the bottom of the rep 
- extend your arm and press the dumbbell over your chest again
- contract your chest at the top of the rep 
- keep your wrist straight, knuckles facing the ceiling 
- keep shoulders pinned to the ground, fight against lifting on one side to balance the unilateral load

Single Arm Neutral Grip Dumbbell Floor Press

Rep Count: 6-10R strict oh press + 6-10R push press
Tempo: steady, explosive on push press

Target Muscle Group: delts, front delts

Set Up: 
- grip a dumbbell in each hand, neutral grip
- stand in a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms so your elbows are pointing forward
- lightly rest the dumbbells on your front delts to begin
- keep a tall torso and a neutral head, neck, and spine 
- drive your ribs down and keep a stiff trunk 

Execution: 
- extend your arms and press the dumbbells into the overhead position 
- stabilize at the top of the rep, dumbbells directly over your delts, armpits pointing forward
- bend your arms so your elbows point forward
- lower the dumbbells to your front delts again 
- keep wrists straight, knuckles facing the ceiling
- for your push press; begin with dumbbells at the bottom of the rep, elbows pointing forward, dumbbells lightly resting on your front delts
- bend your knees lightly
- extend your legs, press up onto the balls of your feet
- use the momentum from your lower body to extend your arms and press the dumbbells overhead ahead
- plant your heels down and stabilize at the top of the rep, dumbbells directly over your delts, armpits pointing forward
- bend your arms and lower the dumbbells to your front delts again
- move directly into the next rep

Standing Neutral Grip Dumbbell Overhead Press

Rep Range: 8-12R each side
Tempo: steady 

Target Muscle Groups: lateral delts 

Set Up: 
- attach a single arm handle to one side of the cable, position it low
- stand in front of the cable, facing 90 degrees from the handle
- step your feet close to the cable
- grip the handle of the cable with your hand furthest so the cable crosses in front of your torso, use a neutral grip and extend your arm down in front of your torso 
- lightly grip the rack of the cable with your hand closest
- extend your arm holding the rack and lean your torso away from the cable at a ~45 degree angle
- squeeze your glutes, pull belly button to spine, and set your brace 
- pin your traps down, shoulders back 

Execution: 
- keep your arm straight and pull the cable in front of your torso and out to your side
- raise your arm until it is in line with your delt, slightly in front of your torso
- contract your lateral delt
- with a straight arm, lower the cable as you bring your arm down in front of your torso again 
- the lean gives you a slightly greater range of motion, keep this controlled

Single Arm Cable Leaning Lateral Raise

Superset

Time: 45 seconds
Tempo: steady 
Modification: drop to your knees and/or take out push up and simply press up from forearms to hands and lower back down to forearms

Target Muscle Groups: chest, front delts, core


Set Up:
- plant your hands on the ground, outside of your chest
- step your feet back into a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your torso traveling in a stiff, straight line- back flat

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest towards the ground
- lower to at least a 90 degree bend in your arms, or tap your chest to the ground if possible
- extend your arms and press your chest away from the ground again 
- contract and keep tension in your chest and front delts
- bend your arms one at a time and lower into a low plank position on your forearms, elbows under your delts
- lift each arm off of the ground again, one at a time
- plant your hands back on the ground in a push up position, just outside of your chest, and press up into a high plank position on your hands again 
- move directly into your next push up rep
- hold a tight brace in your trunk, try not to twist or shift from side to side too much as you lower and press from low to high plank

Walking Plank Push Ups

get in as many rounds as possible within the 3 minute 30 seconds time frame. little to no rest from one movement to the next.

Time: 20 seconds 
Tempo: steady
Modification: walk feet in (no jump), bend your knees as you jump feet to hands (you may also choose to do these in place and walk your hands back to your feet each time)

Set Up: 
- start standing with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your legs straight (as straight as possible) and bend your torso forward
- extend your arms towards the ground and plant your hands on the ground under your delts
- walk your hands out and away from your feet, into a high plank position 
- keep your legs straight, raise your hips, and jump your feet in, towards your hands
- move directly into the next rep by walking your hands out again 
- hold tension and keep a tight brace in your core throughout

Jumping Inchworms

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell slams (do not release the dumbbell, just complete the slamming motion), or dumbbell/kettlebell snatch

Set Up: 
- stand with feet slightly wider than hip width 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the dead ball with both hands and hold it at your chest

Execution: 
- extend your arms and raise the ball over your head
- in one explosive movement slam the ball down to the ground
- follow through the motion with your arms by your sides
- lift the ball from the ground again (holding a tight brace, flat back) and continue directly into the next rep

Dead Ball Slams

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/16 Chest, Front Delts, Lateral Delts [CH WK2/D4]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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 ♾️

Katie

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

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

Morgan

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!!

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)

Jill

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)

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!

1/16 Chest, Front Delts, Lateral Delts [CH WK2/D4]

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