Name: Playbook - Sam Sweeney - 1/18 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.536Z
Duration: 75 min
Description: 1/18 Chest, Shoulders, Triceps

Carmen

Renee

Brittany

yangBAE

Kathryn Whitten

Olivia

Taylor Willman

Chest/tricep day has been my favorite day of this split! Always such an epic pump! Love the decline bench work today 💪

Megan

Bench press is feeling so goooood. Feel so much more even when pressing now!

kimandkairi

My bench is feeling stronger and I’m loving the mobility warm up reminders!!

Sarah

Jennifer Glenn

My bench feeling stronger and more stable 💃💃

Man oh man that was mind blowing 🤯 💪🫀

Kody Young

Stephanie

karen mclaughlin

Jane

Shoulders and triceps burns the most 🔥

Dominique

Kimmy

Kate

Lilly

OUCCCCH. But thank you for that. Amazing pump!

Katie

Becky

Libby

I can’t raise my arms above my head lol

Chasity

Triceps quit on me halfway through holy 🔥

Kaylin

Alicia Heier

Triceps felt that one and my shoulders feel amazing! That finisher definitely did it’s job! 🙌🏻💪🏼

Kelsey

Dedra

This is my new fav of this split killed every set and yeah I recorded ne PR 155*4

Lakshmi Neelesh Nimmagadda

Eric Hall

Kelly

Lindsey

Even after a very hard day, I never ever regret a workout!

Shelby

Holy he!! 🔥🔥. Boulder shoulders having me feel like a 🦍

Amie

Ashlee

I am sore after every workout! I am loving this split!

Janelle

Kristina

Jennifer

Jordan

Mia Arrowsmith

Lacey

Emma

Courtney

…man oh man that finisher gets me every time

Portia

Donalee

Happy Wednesday!

[Week 3 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. Bench Press: 5S/5R 

2. Half Kneel Single Arm Overhead Press: 4S/6-8R

Triset: 
3a.  Incline Bench Guillotine Bench Press: 3S/6-8R [3 second eccentric] 
3b. Recline Front Scaption Raise: 3S/4-6R each side + 8-10R together
3c. Cable Rope Tricep Extensions: 3S/20R [2 second pause at top] 

Superset: 
4a. Decline Bench Dumbbell Hex Press: 3S/10-12R [3 second eccentric] 
4b. Decline Bench Dumbbell Skull Crushers: 3S/4-6R each side + 8-10R total 

Finisher: 8 minutes
5. Seated Lateral Raises: 30 secs on/30 secs off

1/18 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 each side 
Tempo: steady 
Modification: seated single arm overhead press

Set Up: 
- grip a dumbbell in one hand
- get down on the ground in a half kneel position
- position knee down on the ground on the same side as the arm that is holding the dumbbell
- bend your other leg and plant your foot on the ground, toes forward 
- bend your arm and position the dumbbell at your shoulder, neutral grip 
- keep your elbow pointing forward, palm facing in 
- squeeze your glutes, pull belly button to spine and drive ribs down to brace

Execution: 
- extend your arm and press the dumbbel up and over your shoulder
- position armpit facing forward, arm fully extended at the top of the rep 
- bend your elbow, keep it pointing forward, as you lower the dumbbell back to shoulder
- complete all reps on one side before moving to the other side

Half Kneel Single Arm Overhead Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: high incline dumbbell chest press

Set Up: 
- position a bench at a high incline [above ~45 degrees] 
- center the bench under the bar and rack the bar so you are able to sit on the bar and reach up to grab the bar with both hands [slight bend in your elbows before you un rack]
- sit on the bench so your eyes are directly underneath the bar
- retract your scapula and pin your back to the bench 
- plant your feet on the ground
- grip the bar shoulder width apart, with a pronated grip
- squeeze glutes and pull belly button to spine, brace
- think about breaking the bar in half as you unrack the bar and position it over your collarbone

Execution: 
- bend your elbows and allow them to travel in line with your wrists as you lower the bar
- lower the bar in line with your neck/collarbone- as far as you are able to with control [feel the full stretch across your chest] 
- keep your knuckles facing the sky and extend your arms as you press the bar back up and over your eyes 
- contract your chest
- as you lower the bar think about raising your chest towards the bar, keep your scapula retracted to stabilize
- keep your elbows in line with your wrists  throughout

Incline Bench Guillotine Chest Press

Rep Range: 4-6R each side + 8-10R together 
Tempo: steady 
Modification: seated front scaption raise 

Set Up; 
- position an incline bench to ~60-70 degrees 
- grip a dumbbell in each hand 
- sit on the bench, press your mid/high back into the bench, plant your feet on the ground 
- extend your arms down by your sides so they are positioned behind your torso, hanging straight down from your shoulders
- pull belly button to spine and brace

Execution: 
- keep one arm down by your side
- keep the other arm straight and raise your arm forward, at ~45 degree angle [scaption positioning] 
- as you raise your arm rotate your grip from neutral to pronated at the top of the rep 
- raise the dumbbell until your arm is at shoulder height 
- lower the dumbbell back down by your side with control, neutral grip at the bottom of the rep 
- complete 4-6R each side 
- on your final 8-10R complete reps with arms together

Recline Front Scaption Raise

Rep Range: 20R 
Tempo: 2 second pause at the top of each rep 
Modification: banded tricep extensions 

Set Up: 
- attach a cable rope to the cable and position it high 
- step in front of the cable, face the cable 
- grip the rope with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine and brace 
- pull the rope and pin your elbows to your sides

Execution: 
- think about ripping the rope apart as you extend your arms and pull the rope towards the ground 
- contract your triceps and pause for 2 seconds 
- keep elbows by your sides and release the rope until your arms are bent at 90 degrees again 
- keep shoulders pined down and back

Cable Rope Tricep Extensions

Triset

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: if you do not have a decline bench you can slide a plate under one end of a flat bench to create a slight decline 

Set Up: 
- position a decline bench 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the decline bench, pin your mid/high back to the bench
- extend your arms and position the dumbbells above your chest, palms facing in 
- push the dumbbells together and contract your chest, hold this tension
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- bend your arms, keeping your elbows pinned by your sides
- use a 3 second eccentric lower the dumbbells to tap your chest
- continue to hold the tension in your chest by pressing the dumbbells together - extend your arms and press the dumbbells back up and over your chest 
- contract your pecs

Decline Bench Dumbbell Hex Press

Rep Range: 4-6R each side + 8-10R together 
Tempo: steady 
Modification: if you do not have a decline bench you can slide a plate or two under one end of the bench to create a slight decline 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the decline bench 
- squeeze your glutes, pull belly button to spine and brace 
- with dumbbell in each hand, extend your arms over your chest
- dumbbells should be in line with front delts 
- pin elbows above shoulders, keep them in this position 

Execution: 
- keep one arm extended 
- bend the other arm and lower the dumbbell towards the side of your face
- keep elbow pinned and lower the dumbbell until your arm is bent at 90 degrees
- lead with your pinky and extend your arm back up and over your chest
- contract your tricep
- complete 4-6R on each side 
- on your final 8-10R complete reps with both arms together

Decline Bench Dumbbell Skull Crushers

Compound Set

Time: 8 minutes
*30 seconds on/30 seconds off 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on a bench with back support 
- plant your feet on the ground, toes forward 
- pull belly button to spine, drive your ribs down and brace
- extend your arms holding the dumbbell down by your sides 
- keep your arms mostly straight 

Execution: 
- extend your arms out to your sides
- raise the dumbbells until they are in line with your shoulders
- raise the dumbbells slightly in front of your torso to keep more tension in your lateral delts 
- lower the dumbbells back to your sides with control

Seated Lateral Raise

1/18 Chest, Shoulders, Triceps

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

Porchia

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

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!

Emily

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

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

Heather

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

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.

1/18 Chest, Shoulders, Triceps

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