Name: Playbook - Sam Sweeney - 1/25 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.505Z
Duration: 75 min
Description: 1/25 Chest, Shoulders, Triceps

Had to drop my weight significantly and really hone in on form because I’m battling some tendonitis in my R shoulder but we got it done 💪🏼

Brittany

yangBAE

Kathryn Whitten

Holy guacamole that was a good shoulder pump 🥑 💪 💥

Kody Young

Morgan

Stephanie

Would love to have an arm day in this split if we only do 2 tricep exercises on these days! I can add my own and love the mix of other moves, just feel like this split is lacking on bis and tris.

Brooke

Really great balance of everything! Felt really strong in my main lifts, and the supinated grip press and the multi direction shoulder work really made today one for the books 💪❤️‍🔥😍

Megan

Krista

So glad I didn’t skip this one!! I’m behind everyone… but definitely enjoyed this one!! 🙌🏻💪🏼

Kelsey

Diana

Went up to 120lbs for 5x5. Never thought I would be able to do that. Wow Sam, thank you so much 😭

I’m not sure I can raise my arms after that!

Katie

Woot woot! Benched 100lbs!  Haven’t done that in about 3 years!

Jean

Erika

Every week, I’ve used the same weight on bench. But on my 5th set , I’ve failed and typically had to take a break after 2 reps. Today I hit my 5x5 at 95! And then 1RM 115 after all that. This programming is the best

Loving these 30 on 30 off finishers 🫠🫠🫠

Audry

Lisa

Dominique

Audi

Ugh always to forget to press complete lol

JulieAnn

Mike

Just couldn’t get myself to balance on those kettlebell dips 🤷🏼‍♀️

Corrine

Enjoyed this one!  Loved the finisher but the kettle bell tricep dips killed me!!!! 🥲

My shoulders are on fire 🔥 from that finisher 💀

Dedra

Every single time 👏🏻👏🏻👏🏻

Janelle

Carolina

As always great finisher. Those floor dips really got me too

Deja

Everytime they are so good. I can really tell I am getting stronger and my body is changing with these workouts! Absolutely love it

Chandra

Emily

Loved it all. Getting stronger. Past my failure weight from last week’s bench. Got 2 sets of 5 at my PR.

Amie

April

Joanne Nichols

Tiffany

Loved the challenge of this one! Feeling stronger every week with the bench press... Hoping to finally put 25 lb plates on the bar next week! 🤞

NATASHA

Mia Arrowsmith

Gloria

Julie

I think this was my favorite workout! The movements just felt good!

Shelby

Donalee

Daria

Straight off a 48 hr shift and I did not have the motivation to be here. So glad I stuck it out, such a great workout!!

Sara Athey

Ouch 🥵 those 6 way raises at the end were murderous

Cori

❤️❤️❤️💪🏽💪🏽thanks Sweeney

Sam V

Nyakeh

Seriously the greatest workouts I’ve ever done.

Nani

That finisher was killer! I quickly switched from 10lbs to 7lbs🥵🔥

Bree

Paula

Happy Wednesday!

[Week 4 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. Single Arm Neutral Grip Z Press: 4S/6-8R each side 

Triset: 
3a.  Low Incline Paused Supinated Chest Press: 3S/6-8R [2 second pause at mid point on eccentric- at the bottom- and mid point on concentric] 
3b. Chest Supported Alternating High Pull: 3S/16-20R total 
3c. Banded Overhead Extensions: 3S/30R 

Superset: 
4a. Neutral Grip Bridged Floor Press: 3S/15R 
4b. Kettlebell Floor Dips w/ Feet Elevated: 3S/10-12R [3 second hold at the top, 2 second eccentric] 

Finisher: 8 minutes
5. 6 Way Raise: 30 secs on/30 secs off

1/25 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

*sitting on the floor is going to require a higher amount of mobility and core control to keep your torso upright- always consider the modifications and work your way up 

*you may choose to sit with your legs spread, straight forward, or criss crossed 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on the ground
- spread your legs or extend them straight forward [or criss crossed] 
- pull your belly button to your spine, drive your ribs down and brace
- lift the dumbbell into the overhead position, dumbbell in line with your shoulder 
- keep your torso upright 

Execution: 
- bend your arm, keeping your elbow in line with your front delt
- lower the dumbbell to your shoulder [or at least a 90 degree bend in your arm] 
- extend your arm and press the dumbbell back up and over your delt again
- complete all reps on one side before moving to the next

Single Arm Neutral Grip Z Press

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on the eccentric, 2 second pause the bottom, 2 second pause mid rep on concentric

Set Up:
- set a bench to a low incline [~45 degrees] 
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground 
- extend your arms as you lie your back on the bench
- position the dumbbells over your chest, supinated grip [pinkies together at the top] 
- pull belly to spine and tuck your ribs, brace

Execution: 
- bend your elbows so they travel ~45 degrees or closer to your torso 
- pause mid rep for 2 second on the eccentric 
- lower the dumbbells to full ROM and pause for 2 seconds 
- extend your arms and pause again at mid rep on the concentric portion of the rep 
- contract your chest at the top 
- keep wrists straight and in line with your elbows

Low Incline Paused Supinated Grip Chest Press

Rep Range: 16-20R total 
Tempo: steady

Set Up: 
- position an incline bench at 60-75 degrees 
- grip a dumbbell or kettlebell in each hand
- straddle the bench with each leg and press your chest, hips against the backing of the bench 
- extend your arms down in front of the bench so they are in line with your shoulders, pronated grip on the weight 
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- bend your arm and lead with your elbow as you lift the weight towards your chest
- keep the weight close to your body 
- lift until your elbow is above chest height, weight in line with chest level 
- keep wrist straight and contract your lateral delt at the top 
- lower the weight with control as you extend your arm towards the ground again 
- alternate pulling each rep 
- keep traps down, allow your shoulders to control the movement 
- arm should make a half V shape at the top of the rep [elbow higher than your wrist]

Chest Supported Alternating High Pull

Rep Count: 30R 
Tempo: steady, quick 
Modification: dumbbell overhead extensions

Set Up: 
- loop a band low around a rack or machine [or heavy weight]- make sure it is secure when you pull upwards
- grip the band with a neutral grip each side
- step in front of the band, face away 
- step away from the band so you can feel the tension of the band pull you 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- lift the band and extend your arms overhead
- pin your elbows in line with your shoulders 

Execution: 
- keep your elbows pinned and allow the band to pull your hands back behind your head until your arms are bent at 90 degrees
- extend your arms back overhead 
- contract your triceps 
- continue with quick steady reps

Banded Overhead Extensions

Triset

Rep Count: 15R
Tempo: steady 
Modification: neutral grip floor press

Set Up: 
- grip a dumbbell in each hand
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground, heels close to your glutes 
- extend your arms and position the dumbbells over your chest, in line with your front delts
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- lift your glutes off the ground and into full extension 
- keep tension in your posterior chain to support the movement
- pin yourself in the bridged position 

Execution: 
- bend your arms, keep your elbows close to your torso
- lower the dumbbells until your triceps tap the ground on either side of your chest
- extend your arms and press the dumbbells back up and over your chest

Neutral Grip Bridged Floor Press

Rep Range: 10-12R 
Tempo: 3 second hold at the top, 2 second eccentric 
Modification: tricep kickbacks

Set Up: 
- plant two kettlebells on the ground, shoulder width apart
- place a plate on the ground in front of the kettlebells, you will elevate your feet on this in the seated position 
- sit on the ground, slightly in front of the kettlebells, facing the plate on the ground 
- extend your legs and plant your feet up on the weight plate, toes pointed
- bend your arms and reach them back beside you to grip the kettlebells with a neutral grip 
- elbows should point straight back 
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- extend your arms and press your glutes off the ground 
- hold and contract at the top for 3 seconds 
- bend your arms again so your elbows travel straight back as you use a 2 second eccentric to lower your glutes to tap the ground again 
- keep chest upright, and keep wrists straight

Kettlebell Floor Dips with Feet Elevated

Compound Set

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

Set Up: 
- grip a pair of *light* dumbbells in each hand
- stand with feet shoulder width apart, toes forward
- extend your arms down by your sides
- squeeze your glutes, pull belly button to spine and tuck your ribs to brace

Execution: 
- keep your arms straight and extend them out to your sides
- immediately shift your arms forward into a front raise position 
- keep the momentum and raise the dumbbells straight into an overhead position, palms forward at the top of the rep 
- reverse the movement by lowering the dumbbells to the front, then back out to your sides before bringing them back down by your sides

Finisher: 6 Way Raise

1/25 Chest, Shoulders, Triceps

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

Porchia

Jennifer

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

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

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

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.

1/25 Chest, Shoulders, Triceps

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