Name: Playbook - Sam Sweeney - 1/4 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.614Z
Duration: 70 min
Description: 1/4 Chest, Shoulders, Triceps

🐇🐇🐇lunar New Year 🐇🐇🐇
Let’s Go 🌻🌻🌻

yangBAE

Baseball.10

Kody Young

Audrey

Jamie

The mobility work has been helping alleviate a lingering right shoulder pain I’ve had for months!! I was so happy I could cry 😭 I can really tell a difference in my range of motion!

kimandkairi

Chest day isn’t typically my favorite (compared to other days), but honestly, today was my favorite day of this split so far 🤩 perfect balance of everything push day strong 💪 that finisher was also pure gold 💖

Megan

Really loving the mobility routine w the workout!! Thank you for your hard work to do this for us!!

Sean

Loved the band work at the beginning. So good for regaining my full ROM after shoulder surgery.

Sara Athey

Joyce

Started the new split and I must say, the pre training and mobility work, I already felt a difference in my bench press. I admit I would shortcut my warm ups so this split will be a sign to take my warm up time seriously 😌

Brittany

Kayla Torres

Jane

Dr M

The  end was a doozy. Shoulders were on fire!!

Brittney

Amanda Watt

Stephanie

Chandra

That was fantastic.  I have become obsessed with the finishers for every workout.

LOVING this mobility. My shoulders have never felt SO GOOD

Humberto

Didn't have time for finisher but doesn't matter because I will definitely feel like tomorrow

Abby

Sarah

Melissa

DeAnna

Dominique

Well, that was a tough cookie… that finisher…

Alli

Jessie

Great workout and very nice burnout at the end! 💪🏻 feeling strong

Kayleigh B

Cassie

kanitha

Jessica

Courtney

Ruby Smith

That was a week one workout?! 🥵 love that Sam always finds a way to challenge us!

NATASHA

This new split is 10/10. The added mobility work, set/rep counts, exercise sequencing, literally EVERYTHING!!! 🥹♥️

Audry

Yesenia

Marsha Ross

Juana

My favorite of this split. And it is started 😅

Kenia

Figured out I could bench way more than I thought! 🙌🏻

Alicia Heier

April

These finishers man. 🔥😓. Loving them though.

Dedra

Speechless 🤩🙌🏻💪🏼 everything about this felt so amazing all thanks to the mobility at the beginning 🙌🏻🙌🏻

Kelsey

Chasity

Raquel Maria

Good workout!  Really loving those mobility and warm up exercises 💪🏽👏🏾👍🏾

Kimmy

Deja

Happy Wednesday!

This is the first week of our new split. You can find the full split and the 6,5,4, or 3 day options for this split in the FAQ section of the daily training. 

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. Seated Neutral Grip Overhead Press: 4S/6-8R 

Superset: 
3a. Cable Incline Bench Wide Chest Press [neutral grip]: 3S/10-12R [4 second eccentric, each rep] 
3b. Floor Kettlebells Skull Crushers: 3S/4-6R [4 second eccentric] + 4-6R rolling skull crushers [steady tempo]

Superset: 
4a. Chest Supported Lateral Raise: 3S/1R- 10 second hold at the top of the rep- + 15R steady tempo  [16R total]
4b. Straight Bar Cable Push Downs: 3S/1R- 10 second hold at the top- + 15R steady tempo [16R total] 

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Plate Sven Press:  10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Plate Cab Drivers: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R [each way]

1/4 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

3 Minutes 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
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support 
- plant your feet on the ground 
- place your dumbbells on your knees 
- kick up each knee one at a time and lift the dumbbell up and into the overhead position
- palms should face in, with a neutral grip on the dumbbells 
- think about pointing your armpits forward in this overhead position 
- pull belly button to spine, drive your ribs down and brace

Execution: 
- bend your elbows, keep them tracking in front of your torso 
- lower the dumbbells to at least a 90 degree bend in your arms or slightly below 
- press your feet into the ground and extend your arms straight up and overhead again
- dumbbells should be in line with your shoulders at the top of the rep
- armpits should face forward at the top of the rep 
- keep traps down

Seated Neutral Grip Overhead Press

Rep Range: 10-12R 
Tempo: 4 second negative 
Modification: dumbbell neutral grip incline chest press

Set Up: 
- attach single arm attachments to each side of the cable, position them low 
- center an incline bench between each side of the cable 
- grip each hand with a neutral grip 
- sit on the incline bench, plant feet on the ground, drive back into the pad 
- lift the cable and extend your arms over your chest so the handles of the cable are over your shoulders 
- palms facing in 

Execution: 
- use a 4 second eccentric to bend your elbows and lower the cables with control
- bend your elbows so they travel in front of your torso 
- lower to a 90 degree bend in your arms or ideally lower before you extend your arms straight over your chest again- handles in line with your shoulders 
- contract your chest

Cable Incline Wide Chest Press [neutral grip]

Rep Range: 8-12R total 
*4-6R w/ 4 second eccentric + 4-6R rolling skull crushers 
Tempo: 4 second eccentric on your first 4-6R, steady tempo on your rolling skull crushers
Modification: dumbbell skull crushers + rolling skull crushers 

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- lie on the ground in a supine position
- squeeze your glutes, point your toes, pull belly button to spine and brace
- extend your arms holding the kettlebells straight up over your chest, in line with your shoulders 

Execution: 
- pin your elbows over your shoulders 
- bend your elbows and use a 4 second eccentric to lower the kettlebells towards the ground behind you
- lower to a 90 degree bend in your arms or tap the ground with the kettlebells 
- keep your wrists straight and extend your arms straight over your chest again 
- contract your triceps
- on your final 4-6R lower the kettlebells towards the ground behind you, then quickly drop your elbows to your sides, rotating the weight over your chest before extending your arms and pressing the kettlebells back over your chest again 
- contract your chest and triceps at the top of the reps

Floor Kettlebell Skull Crushers

Compound Set

Rep Count: 16R total 
*1R w/ hold + 15R steady 
Tempo: 10 second hold on your first rep, steady tempo on following reps 

Set Up: 
- position an incline bench at 75-80 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with your legs, press your chest, hips into the back pad of the bench 
- extend your arms down from your shoulders, slightly in front of your torso 

Execution: 
- keep your arms straight and extend your arms out to your sides 
- keep your arms slightly in front of your torso as you raise the dumbbells 
- when your dumbbells are in line with your shoulders, pause and hold for 10 seconds, keeping tension in your medial/lateral delt- ON YOUR FIRST REP 
- lower your dumbbells with control until they are below your shoulders again 
- keep a steady pace on your final 15R

Chest Supported Lateral Raise

Rep Count: 16R total 
*1R w/ hold at the top + 15R steady 
Tempo: 10 second hold at the top of the first rep, 15R steady tempo
Modification: banded push down, or diamond push up 

Set Up: 
- attach a straight bar to the cable and position it high 
- stand in front of the cable, facing the straight bar 
- grip the straight bar with a pronated grip, shoulder width apart 
- bend your arms and position your elbows by your sides, slightly in front of your torso 
- squeeze your glutes, pull belly button to spine and brace


Execution: 
- extend your arms and push the straight bar towards the ground 
- contract your triceps and hold for 10 seconds on your first rep 
- allow your elbows to raise slightly as you bend them and release the cable with control until your arms are bent with palms facing the ground again 
- complete steady reps on your final 15R

Straight Bar Cable Push Downs

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady 

Set Up: 
- stand with feet hip width apart, toes pointing forward 
- squeeze your glutes and pull your belly button to spine to brace
- pin the plate between your palms, squeeze your palms together to create tension in your chest/shoulders 
- bend your elbows and position the plate at your chest, fingers pointing away 

Execution: 
- extend your arms straight forward
- when your arms are fully extended, plate is centered in line with your chest, contract your chest
- keep tension on your chest/shoulders and bend your arms again as you bring the plate back towards the center of your chest
- keep a tight squeeze on the plate to keep it in position

Plate Sven Press

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R 
Tempo: steady 
Modification: dumbbell cab drivers 

Set Up: 
- stand with feet hip width apart, toes pointing forward
- squeeze your glutes, pull belly button to spine and brace
- grip each side of the plate with neutral grip 
- extend your arms holding the plate down in front of your torso 

Execution: 
- with straight arms raise the plate straight forward, until the plate is in line with your chest
- hold the plate at chest level 
- begin to twist the plate to each side 
- 1 twist left + 1 twist right= 1 full rep 
- keep tension on your chest and shoulders 
- keep traps down

Plate Cab Driver

Finisher

1/4 Chest, Shoulders, Triceps

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

Porchia

Jennifer

6/16 Quads, Glutes

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 ♾️

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

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 🔥

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.

1/4 Chest, Shoulders, Triceps

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