Name: Playbook - Sam Sweeney - 10/12 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:45.121Z
Duration: 75 min
Description: 10/12 Chest, Shoulders, Triceps

Alex

Kathryn Whitten

LOVEING this split! Y’all are pure geniuses. 🧠 🤓💪

Kody Young

Killer burn today! Loved it all, especially the T-raises !

Megan

Nyakeh

Trembling after the bench press 🥵 so good!!

Peyton

Lamia

Brittney

HAPPY BIRTHDAY SAM!!!! Your programming is such a gift to your community. I hope you can spend some time celebrating all your accomplishments and focusing on YOU today!!! 🥰🥰🎉🎉🤩🙈

Audry

Dominique

I don’t think I will be able to drive to Starbucks now🥲🥲🥲🥲

Rachel Seward

Christina

Great upper body workout. Always love working chest. 🔥

Dedra

Corrine

Good workout. Had to really concentrate to slow down on reps!

Karen Arce

Ok I’m still feeling my abs from the roll outs on totally body day yikes ouch lol good ouch

Joanne Nichols

Triceps were great - loved all the dumbbell work!!!!!

Callie

Misty

Morgan

Steve

Really enjoyed this workout definitely getting stronger on bench press

jackie

Those triceps killed me! First time in a long time I’ve felt them that intense! Loved it! 🤘🏻

Alicia Heier

Dumbbell t raise and low chest fly had me on fire 🔥

Deja

Crushed that one with my boo 💪🏻💪🏻💪🏻

Janelle

Cheryl

Ashley

Lacey

Kashay Sullivan

Tish

Nicole

Eating with a straw tomorrow, can’t move my arms 🤘🏽🤪

Judith Harris

Belinda

Absolutely loving this new split. Slowing down, focusing. Dialed IN! 😤

Stephanie

Eleah

Nice! Trying to be intentional about maintaining form through the high rep sets and the pump is unreal 🤩

Safia

Katie

Ohhhhhh mannnnnnn… tricep ss…🔥🔥🔥. Thank you 🙏🏼

Lorena

Marlene

Regina

Matt

Love those pauses, they are fire 🔥 🔥🔥

Mia Arrowsmith

Bree

Thought I was already sore! 😩🔥💪🏾

Porchia

Linz

Mary

Happy Thursday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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, Shoulders, Triceps:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Bench Press: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Bench Press: 3S/5R 

3. Paused Seated Arnold Press: 4S/6-8R [3 second pause at the bottom of each rep]

4. Single Arm Incline Chest Press: 4S/10-12R each side

5. Chest Supported Dumbbell T Raise: 4S/20R 

6a. Paused Alternating Tricep Kickbacks: 3S/8-10R total [3 second pause at the top of each rep]
6b. Cable Straight Bar Supinated Grip Extensions: 3S/30R

7. Paused Incline Bench Low Fly: 5S/8R [3 second pause at the bottom of each rep]

10/12 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell 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. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- 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 yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low 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
- pause for 5 seconds 
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Paused Barbell Bench Press

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell 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. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- 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 yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low 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
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Barbell Bench Press

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of each rep

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat
- grip a dumbbell in each hand and rest them on your quads
- squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso, and a neutral head, neck, and spine 
- raise the dumbbells by lifting each leg and extending each arm as you lift the dumbbells up into the overhead position, palms facing forward
- drive your ribs down 

Execution:
- tuck your elbows just slightly in front of your torso 
- lower the dumbbells to 90 degrees or just below
- rotate the dumbbells forward towards the center until pinkies are together and palms are facing you
- keep the 90 degree bend in your arms, and rotate the dumbbells back out until your palms face forward, pinkies out
[keep this one fluid motion]
- immediately extend your arms and press the dumbbells into an overhead position
- keep dumbbells in line with your shoulders at the top of the rep
- keep your wrists straight, knuckles facing the ceiling

Paused Seated Arnold Press

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- set your bench to ~60 degrees
- grip a dumbbell in one hand, pronated grip 
- sit on the incline bench, plant your feet on the ground 
- push your mid back into the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and press your dumbbell up and over your chest, in line with your front delt 
- tuck your pinky forward 

Execution: 
- bend your elbow so it travels ~45 degrees from your torso 
- lower the dumbbell to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell up and over your chest again 
- contract your pec
- keep your wrist straight, knuckles facing the ceiling

Single Arm Incline Chest Press

Rep Count: 20R
Tempo: steady

Set Up: 
- position your bench at ~70-80 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench, facing the back pad
- press your torso agains the pad of the bench 
- extend your arms down on either side of the bench so your dumbbells are directly below your shoulders 
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and raise the dumbbells out to your sides
- raise the dumbbells until they are in line with your lateral delts
- hold tension in your shoulders and keep your arms straight as you rotate your arms straight forward again 
- rotate your arms back out to your sides again and then down by your sides with control 
- keep your traps down, shoulders back

Chest Supported Dumbbell T Raise

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

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground
- pull belly button to spine and brace
- keep a neutral head, neck, and spine
- lean your torso forward so your chest faces your quads
- bend your arms at 90 degrees and pin your elbows by your sides so they are in line with or slightly behind your torso 

Execution: 
- keep your elbows pinned by your sides and extend your arms straight back
- contract your triceps when your arms are fully extended, pinkies in line with your elbows
- keep your elbows pinned and bend your arms again as you lower the dumbbells with control 
- keep a flat back 

-

Paused Alternating Tricep Kickbacks

Rep Count: 30R
Tempo: steady 
Modification: banded supinated grip extensions

Set Up: 
- attach a straight bar to one side of the cable and position it high
- step in front of the cable, facing the bar
- take a hip width stance, toes forward
- grip the bar with each hand, supinated grip 
- pull the bar and pin your arms at 90 degrees
- keep your elbows pinned by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- pull the cable and extend your arms straight down towards the ground
- contract your triceps
- keep elbows pinned and bend your arms again as you release the cable with control 
- keep your wrists straight 
- keep your elbows pinned by your sides

Cable Straight Bar Supinated Grip Extensions

Compound Set

Rep Count: 8R
Tempo: 3 second pause at the bottom of each rep

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground 
- extend your arms down by your sides, they should be slightly behind your torso, dumbbells directly under your shoulders
- tuck your chin
- pin a slight bend in your arms 
- squeeze your glutes, pull belly button to spine, and brace

Execution:
- lift the dumbbells forward until your pinkies meet in the center, in line with the center of your chest
- contract your chest
- lower your arms back down by your sides with control, arms behind your torso 
- keep your wrists straight

Paused Incline Bench Low Fly

10/12 Chest, Shoulders, Triceps

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

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!

Emily

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!!

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)

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.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

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!!

10/12 Chest, Shoulders, Triceps

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