Name: Playbook - Sam Sweeney - 1/30 Chest, Front Delts, Lateral Delts [CH WK4/D4]
Uploaded: 2026-06-17T00:04:43.007Z
Duration: 75 min
Description: 1/30 Chest, Front Delts, Lateral Delts [CH WK4/D4]

now this was a shoulder workout i could definitely feel! the overhead presses almost took me out of here lol

LaQuanda Jones

Serena

Nyakeh

Incline bench press is progressing well 👌 I remember struggling with this the first few times before.

Superior right side/left side strength and balance today 💪🥰

Megan

Kimberly

Michelle 

Marla

Tianna

Absolutely wrecked 💪 this has been my favorite week, feeling so strong!

Katelyn

Elaine Rondon

April

JulieAnn

Joanne Nichols

hillary

My muscle fibers were twitching with the 60s Supersets…❤️‍🔥
Thank you 🙏

Lorena

Pamela

Mia Arrowsmith

Great day in gym. Inclined chest press is a struggle for me but today felt great!!! The overhead press was killer🔥

Marta

Eleah

Becky

Happy Thursday! 

Week 4 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: 5S/3-5R 

3. Neutral Grip Barbell Floor Press: 3S/12R, 10R, 8R 

4. Single Arm Seated Neutral Grip Overhead Press: 4S/12-15R each side

5a. Incline Bench Alternating Dumbbell Low Fly: 3S/60 seconds total [drop set at 30 seconds]
5b. Chest Supported Alternating Front Raise:  3S/60 seconds total [drop set at 30 seconds]

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 4 minutes 30 seconds: 
6a. Jumping Inchworms: 20 seconds
6b. Dead Ball Slams: 5R

1/30 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: 3-5R
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: 12R, 10R, 8R 
*adjust load to fit rep count as appropriate 
Tempo: steady 
Modification: dumbbell neutral grip floor press

Target Muscle Group: chest 

Set Up: 
- rack the neutral grip bar on the barbell 
*you could potentially use a trap bar for this is your trap bar allows and you feel comfortable, otherwise sub for dumbbells
- lie under the bar on the ground in a supine position 
- position yourself under the bar so it is slightly above your chest
- extend your legs, point your toes
- extend your arms and grip the bar with a neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and lift the bar off of the rack and over your chest
- keep wrists straight, knuckles facing the ceiling

Execution: 
- bend your arms, keep your elbows tucked ~45 degrees from your torso
- lower the bar towards your chest
- tap your triceps to the ground on either side
- extend your arms and press the bar over your chest again 
- contract your chest

Neutral Grip Barbell Floor Press

Rep Range: 12-15R each side
Tempo: steady 

Target Muscle Groups: 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 bench 
- pull belly button to spine and set your brace
- extend your arms and lift the dumbbells into the overhead position 
- point your pinkies forward, armpits facing forward
- drive your ribs down 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- keep one arm fully extended overhead
- bend your other arm, allow your elbow to travel forward
- lower the dumbbell to your front delts (or to at least a 90 degree bend in your arm)
- extend your arm and press the dumbbell overhead again 
- contract your delt
- keep wrist straight, knuckles facing the ceiling

Single Arm Seated Neutral Grip Overhead Press

Time: 60 seconds total 
*at 30 seconds drop the weight by 10-50%
Tempo: steady 

Target Muscle Group: chest, front delts

Set Up: 
- set your bench to a ~75-80 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arms down by your sides so they hang down slightly behind your torso 
- pull belly button to spine, drive your ribs down, and set your brace
- pin a slight bend in your arms 

Execution: 
- keep one arm extended down by your side
- lift  the dumbbell on your other side, raise it forward and towards the center
- contract your chest at the top of the rep when your dumbbell is in line with the center of your chest
- keep tension in your front delt
- lower your arm back down by your side
- alternate each arm, each rep

Incline Bench Alternating Dumbbell Low Fly

Time: 60 seconds total 
*at 30 seconds drop the weight by 10-50%
Tempo: steady 
Modification: standing alternating front raise

Target Muscle Groups: front Delts

Set Up: 
- set your bench to 75-80 degree incline
- grip a dumbbell in each hand, neutral grip to begin 
- straddle the bench with your legs
- press your hips and chest into the back pad of the bench 
- extend your arms down over the edge of the bench, dumbbells directly under your delts
- drive your hips into the bench, squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- keep your arms straight
- pin your traps down, shoulders back 

Execution: 
- keep one arm extended down
- raise your other arm and lift the dumbbell straight forward
- rotate your grip to pronated at the top of the rep
- when your dumbbell is in line with your front delt, contract your front delt
- keep your arm straight and lower the dumbbell back down, rotate your grip back to neutral 
- alternated each arm, each rep 
- keep your arms and wrists locked straight 
- think about reaching your arms forward as you raise the dumbbells
- alternate each arm, each rep

Chest Supported Alternating Dumbbell Front Raise

Superset

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

1/30 Chest, Front Delts, Lateral Delts [CH WK4/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

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!

1/30 Chest, Front Delts, Lateral Delts [CH WK4/D4]

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