Name: Playbook - Sam Sweeney - 1/23 Chest, Front Delts, Lateral Delts [CH WK3/D4]
Uploaded: 2026-06-17T00:04:43.037Z
Duration: 75 min
Description: 1/23 Chest, Front Delts, Lateral Delts [CH WK3/D4]

Serena

Limited to keeping weights below shoulders. Still a really good workout though!

Gabby

Taylor

Kody Young

What a pump! Fantastic shoulder stabilizers 💪🥰

Megan

Katie

The 3 way phase exercises this week has been KILLER ☠️🔥 also I am impressed on how you can keep coming up with new variations that is challenging and killer 👌

Those hand release push up to pikes!!?? 🥵🥵🥵

Stephanie

Donna

Jess

The gusto she throws that ball down with did not show up for me. 😆🥴

Katelyn

Kate

Those hand release push up to pike 🙌🏼💪🏼

Mia Arrowsmith

Love chest and shoulders. It's the best combo.

Sam V

Elaine Rondon

Corrine

DeAnna

JulieAnn

Had to only do 2 minutes each set of the extra yikes arms are dead ☠️

Joanne Nichols

Lorena

Eleah

Marta

Happy Thursday! 

Week 3 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 Decline Bench Chest Press: 4S/8-12R each side

4a. 3 Phase Seated Arnold Press: 4S/21R variation
4b. 1 1/4R Single Arm Cable Front Raise: 4S/6-8R each side 

5. Hand Release Push Up to Pike: 3S/60 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 4 minutes
6a. Jumping Inchworms: 20 seconds
6b. Dead Ball Slams: 5R

1/23 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 each hand
- sit on the decline bench, lie back in a supine position so your feet are at the high end of the bench
* if you do not have a decline bench, you can position a plate under one end of a flat bench to create a slight decline 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells to position them over your chest, pronated grip at the top of rep
- keep your back press firmly into the bench, feet stay planted on the ground

Execution: 
- keep one arm extended, dumbbell over your chest 
- bend your arm and lower the dumbbells to one side of your chest 
- rotate your grip to neutral at the bottom of the rep
- lower to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell over your chest again 
- rotate your grip back to pronated at the top of the rep 
- contract your chest
- keep your wrist pinned straight, knuckles facing the ceiling

Decline Bench Single Arm Dumbbell Chest Press

Rep Count: 21R variation
* 7R from top to half rep (overhead press) + 7R from mid to bottom of rep (keep arms bent) + 7 full Arnold presses
Tempo: steady 

Target Muscle Group: delts, front delts

Set Up: 
- grip a dumbbell in each hand, neutral grip
- sit on a bench, plant your feet on the ground, press your back into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- sit tall, keep a neutral head, neck, and spine 
- lift the dumbbells into the overhead position, dumbbells directly over your delts
- keep armpits pointing forward
- drive your ribs down

Execution: 
- for your first 7 reps; bend your arms a lower the dumbbells to a 90 degree bend
- extend your arms and press the dumbbells overhead again
- contract your Delts
- for your second 7 reps; begin with your arms bent out to each side at 90 degrees
- keep your arms pinned in this position and rotate your dumbbells forward
- bring your pinkies together with dumbbells in front of your face, palms facing you
- hold tension in your front delts and rotate your arms back out to each side again
- for your final 7 reps; begin with dumbbells in the overhead position
- bend your arms and lower the dumbbells out to each side
- keep your arms bent and rotate your arms forward 
- bring your pinkies together, dumbbells in front of your face
- rotate your arms out to each side again with control
- extend your arms and press the dumbbells into the overhead position 
- contract your Delts 
- hold tension in your front delts throughout 
- keep this one fluid movement

3 Phase Seated Arnold Press

Rep Range: 6-8R
Tempo: steady 
Modification: single arm dumbbell front raise 

Target Muscle Groups: front Delts

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable facing away 
- grip the handle with one hand, pronated grip
- step 1-2 steps forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso
- pin your traps down, shoulders back

Execution:
- keep your arm straight
- pull the cable and raise your arm straight forward
- contract your front delts at the top, hand in line with your delt
- hold tension in your front delt, lower only 1/4 rep before raising to a full rep position again
- lower your arm back down by your side again 
- keep torso upright and movement controlled, no swinging or swaying

1 1/4R Cable Front Raise

Superset

Time: 60 seconds
Tempo: steady 
Modification: push ups on knees, walk to pike

* take breaks as needed *

Target Muscle Groups: chest, front delts 


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 to the ground
- rest your chest lightly on the ground and lift your hands
- plant your hands on the ground again, just outside of your chest
- extend your arms and press your chest away from the ground again 
- contract and keep tension in your chest and front delts
- lift your hips, keep your legs straight, and walk your hands in towards your toes in a pike position
- lower your hips again as you walk your hands out and under your front delts again 
- move directly into the next push up rep

Hand Release Push Up to Pike

get in as many rounds as possible within the 3 minute 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

1/23 Chest, Front Delts, Lateral Delts [CH WK3/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 ♾️

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!!

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.

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)

Shannon

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!

1/23 Chest, Front Delts, Lateral Delts [CH WK3/D4]

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