Name: Playbook - Sam Sweeney - 10/11 Chest and Shoulders
Uploaded: 2026-06-17T00:04:46.996Z
Duration: 65 min
Description: 10/11 Chest and Shoulders

Kody Young

I love how those front raise combos and lat raises work your shoulders in a different kind of way. Lots of great range of motion and stabilizing.

Megan

Stephanie

Tara Drummond

It may be tough, but I love learning new exercises! I love the tempo along with the variations!

Maranda

Surprised with myself I was able to do deficit push ups 😤

Front raise compound set was awesome. Shoulders are 🔥 I really like that you are hitting shoulders & glutes 2x a week.

Alexandra Casi

Autum

Katie

I love chest and shoulder day and this one get great!

Kristina

Humberto

Emily

Such a good workout! But can we just talk about how freaking cute Vin is in these videos?! They make my entire workout!

Chelsea

Audi

Sweet workout! Yikes and wow!!👍🏻💪🏻👍🏻🔥❤️

Donalee

That was a good burn! I love chest and shoulder…makes me feel strong and powerful! 💪🏼

Aubrey

Best day in this split energy moment everything in top level and pumped up shoulder 🔥🔥

Lakshmi Neelesh Nimmagadda

Nyakeh

Kimmy

Ruben

Ashley Laas

Today was rough day at work/ feeling like a meh. I’m glad I did this workout bc it make me feel better 🙃🙂

JulieAnn

Elizabeth

April

Mia Arrowsmith

I’m seriously loving this training format it’s so challenging and such different exercises that keep you coming back for more 👏🏻

Janelle

Jane

Jayne

ooo lawd those deficit pushups 🤮😫🫠

hillary

Jessica

Listen, I can’t lie. I had to take breaks on those alternating lateral raises. Chest and shoulders are TOAST, and I love it!

Chest day is slowly starting to become a favorite, love feeling the strength I’m gaining!!

Kaylin

That lateral raise set 😅. Loving this split so much!

Crystal

Favorited this one after that first  front raise / Lat raise SS. 10 pounds never felt so heavy holy moly 💪💪💪

Audry

Absolutely LOVING this split. My favorite by FAR.

Kristen

😳😳😳😳what just happened? Bolder shoulders pumped up chest.

Stacey

Loved the chest fly and push-up combo 👌🏻

Corinne Wickline

Awesome variation to planks with the knee taps!!

Rachelle

Jamie

I love the accountability the app provides! Excited to continue with the challenge!

Jaclyn

Wtf was that 😵😳🔥🔥
Also woke up to quads that could barely function after yesterdays workout 😂

Happy Tuesday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Chest and Shoulders: 

1. Floor Press: 5S/5R [5 second pause at the bottom of each rep] 

Compound Set: 
2A. Single Arm Neutral Grip Overhead Press: 3S/8-10R each side [3 second pause at the bottom of each rep] 
2B. Seated Banded Behind the Head Press: 3S/15-20R 

3. Single Arm Cable Low Fly: 4S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Chest Supported Dumbbell Front Raise into Forward Press: 3S/12-16R total [6-8R front raise w/ 3 second pause at the top of each rep + 6-8R forward presses w/ quick tempo] 
4B. Seated Alternating Dumbbell Lateral Raise: 3S/20-24R total [10-12R each arm] 

Compound Set: 
5A. Pronated Grip Machine Chest Fly: 3S/5R [5 second hold at the top of each rep]
5B. Neutral Grip Deficit Push Ups: 3S/6-8R [2 second pause at the bottom of each rep] 

Optional Core Work: Plank Palm to Knee: 3-5S/30 seconds on, 30 seconds off

10/11 Training Day Overview

Rep Count: 5R 
Tempo: 5 second pause at the bottom of each rep 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Floor Press

Rep Range: 8-10R each side 
Tempo: 3 second pause at the bottom of each rep 

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell in one hand 
- extend your other arm out to the side or in front of you for balance 
- use the non working hand to help you lift the dumbbell up and into the overhead position [dumbbell in line with the shoulder] 
- keep a neutral grip on the dumbbell, palm should face in 
- keep your scapula depressed use your lat to help stabilize and support the shoulder
- drive your ribs down and brace

Execution: 
- bend your elbow so it travels in front of your torso as you lower the dumbbell
- keep a neutral grip on the dumbbell
- lower to ~90 degree bend in the elbow (or just below)
- pause and hold the tension in your shoulder for 3 full seconds 
- drive your feet through the ground and exhale as you press the dumbbell up into the overhead position again
- keep dumbbell in line with the shoulder at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated, Neutral Grip Single Arm Overhead Press

Rep Range: 15-20R 
Tempo: steady/quick 
Modification: light overhead press pulses

Set Up: 
- position a flat bench in front of a rack or cable 
- loop a large loop back around one side of the rack, position it so it is in line with your chest when your are seated on the bench
- grip the loop band with each hand, pronated grip 
- step back and sit on the flat bench facing the rack, plant your feet on the ground 
- keep your arms straight as you pull the band back and into the overhead position [think about pulling the band apart at the top of the rep]
- drive your ribs down and brace
- keep chest upright and facing forward
- pin your scaps down to create stability in your shoulders

Execution: 
- bend your elbows and pull the band behind your head as you lower the band back behind your head
- pull the band down until you reach ~90 degree bend in your arms 
- with palms facing forward raise your arms back overhead
- keep tension on the band throughout
- you should feel tension in your delts, high/mid back, and core

Seated Banded Behind the Head Press

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep
Modification: standing single arm dumbbell low fly 

Set Up: 
- attach a single arm attachment to one side of the cable, position it low 
- stand facing 90 degrees from the cable
- grip the handle with the hand closest to the cable, supinated grip 
- step 1-3 steps away and 1-3 step forward in front of the cable 
- lock in a slight bend in your working arm
- place the other hand on your chest to help you focus on the contraction of the pec or rest it on your quad or core for stability
- stagger your stance or plant both feet on the ground 

Execution: 
- pull the cable up and across, towards the center so your hand is in line with the center of your chest at the top of the rep 
- with your palm up at the top of the rep, hold the contraction on your chest for 3 seconds 
- lower the cable back to your side with control 
- keep hips square forward
- complete all reps on one side before moving to the other side

Single Arm Cable Low Fly

Rep Range: 12-16R total 
*6-8R front raise w/ 3 second hold at the top of each rep + [straight into] 6-8R forward presses 
Tempo: 3 second hold at the top of each rep on your first 6-8 front raises, steady tempo on your 6-8 forward presses
Modification: no chest support 

*use LIGHT weight here. 

Set Up: 
- position an incline bench to ~75 degrees
- hold a dumbbell in each hand, pronated grip 
- straddle the bench and position your chest/hips on the back pad of the bench
- extend your arms down from your shoulders
- keep your head/neck/spine neutral 

Execution: 
- extend both arms and raise them forward until your dumbbells are in line with your front delts, palms down 
- hold the tension in your delts at the top of the rep for 3 full seconds on your 6-8 front raises 
- lower your arms back down with control 
- on your last 6-8 reps, raise your arms in a front raise position
- instead of dropping your arms, bend your elbows and drive them back
- squeeze your upper back and rear delts 
- extend your arms forward again and press the dumbbells out and away from your body 
- hold tension throughout and do not drop the weight until you have complete 6-8 forward presses

Chest Supported Dumbbell Front Raise + Forward Press

Rep Range: 20-24R total [10-12R each side]
Tempo: steady 
Modification: instead of holding alternating arm up, keep it down by your side and alternate

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support, plant your feet on the ground 
- drive your ribs down and brace

Execution: 
- raise both arms out to your sides [slightly in front of your torso] 
- hold one side in this position as you drop the other arm back to your side 
- raise the same arm out again to the top of the rep
- hold this side and alternate to lower and raise the other side 
- hold tension as you alternate each side

Seated Alternating Lateral Raise

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: banded or dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a pronated grip on each side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbows
- drive your ribs down and brace

Execution: 
- pull the handles forwards and towards the center to meet
- when your thumbs meet each other in the center, contract your pecs
- hold the tension in your pecs for 5 full seconds 
- release the weight with control until your arms are extended out to your sides again [in line with your shoulders, no need to go past your torso if it is uncomfortable]

Pronated Grip Machine Chest Fly

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom of each rep
Modification: drop to your knees or perform as incline push ups with no deficit

Set Up: 
- position two kettlebells on the ground, about shoulder width apart from one another
- grip the handles of the kettlebells with a neutral grip 
- step your feet back into a high plank positions, kettlebells under your front delts
- squeeze your glutes and quads simultaneously and push your mid back through your scap to create a ‘hollow’ position

Execution: 
- bend your elbows so they travel below the shoulders at a 45 degree angle from your torso
- lower your chest towards the ground
- when your chest passes the handle of the kettlebell, pause at the bottom for 2 seconds [stretch position]
- extend your arms and press yourself back up into the high plank position 
- contract your pecs
- make sure your body rises and falls together- watch for worming up [the hips rising before the chest or vice versa]

Neutral Grip Deficit Push Ups

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: plank mountain climbers or bicycles 

*3-5 sets

Set Up: 
- get down on the ground in a high plank position, hands under your front delts, just outside of your chest
- squeeze your glutes and quads and push your mid back through your scapula 
- brace your core

Execution: 
- carefully lift one foot and the opposite hand off the ground 
- bend your knee and drive it towards your chest
- bring your opposite palm to tap your knee 
- contract your core
- return your hand and foot to the ground and with control 
- alternate the leg/hand with the next rep…and so on
- try to keep your body from shifting through each rep

OPTIONAL CORE WORK: Plank Palm to Knee

10/11 Chest and Shoulders

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 ♾️

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

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

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!!

10/11 Chest and Shoulders

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