Name: Playbook - Sam Sweeney - 10/18 Chest and Shoulders
Uploaded: 2026-06-17T00:04:46.966Z
Duration: 65 min
Description: 10/18 Chest and Shoulders

Shoulders we’re on fire with the push press super set

Melissa

Carmen

Karolane

Never underestimate unilateral work! So humbling but so worth it! ❤️ 💪

Kody Young

Completed this yesterday and really liked the core finisher

Renee

Jean

Sean

Short and sweet, yet super efficient and full of pump 💪💓

Megan

Kelly

Stephanie

Debora

Very tough! Especially the first set!!!!!❤️🔥💪🏻🏋🏼‍♀️

Donalee

The burn from those supersets wowza 🔥 everything is on fire 🔥

Holy crap…everything is on fire! That might be my favorite chest/shoulder workout yet

Katie

Love these tempo changes for a new challenge!!

Brooke

Great combinations in here! Loved this one!

Alexandra Casi

It was a struggle to wash my hair this morning!!

Jenn

Won’t be able to wash my hair for a few days 😛

Brittany

Amie

Kimmy

Such a good workout! Let’s see if I can wash my hair tonight 🤣

DeAnna

Aimee

EnTuwan

Lakshmi Neelesh Nimmagadda

Michelle

JulieAnn

Workout was great but couldn’t watch the videos ☹️

Morgan

Honestly there hasn't been one workout I haven't loved! Thank you! 🙌

Mia Arrowsmith

Kayleigh B

Ashlee

Steph

Thank goodness for your great descriptions!!  App must be glitching and couldn’t see video of you demonstrating the lift. Shoulders got a great pump!!

Jennifer

Great workout. My arms are shaking. Even though the videos didn’t work for me. I still got a great burn.

Marilyn

Lynn

Humberto

April

Jane

Amber

Muriel Bouvier

Crystal

Well, my arms won’t go over my head 😅💪🏼

Emma

Oh. My. GOODNESS. I “delt” that one GOOOOOD. Chest and shoulders on freaking fire 🔥

Audry

Can’t say for sure, but this might be my favorite day of the week right now!

Heather

Lizz

Videos weren’t working but figured it out and got it done

🔥🔥🔥🔥 I am actually breaking a sweat on upper body days now and I LOVE it!!!

Even with the technical difficulties, and the extra time in the gym I got the shit done! And actually really loves the Tuesday pump!!!!

Porchia

I won’t be able to lift my arms tomorrow. 🫠😬🔥

The videos were not available but I’m still loooove the workout

Kenia

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: 

Compound Set: 
1A. Floor Press: 5S/10R
1B. Banded Push Ups: 5S/8-10R 

Compound Set: 
2A. Seated Single Arm Overhead Press: 4S/6-8R [2 second eccentric, 2 second concentric each rep] 
2B. Barbell Push Press: 4S/10-12R 

Compound Set: 
3A. Single Arm Pronated Grip Machine Chest Fly: 3S/8-10R each side 
3B. Incline Hex Press: 3S/12-16R total [6-8R w/ 2 second pause at the bottom AND top of each rep + 6-8R steady tempo] 

Compound Set: 
4A. Seated Partial Lateral Raises: 3S/20R 
4B. Banded Kneeling Facepull: 3S/30R 

Optional Core Work: Sprinter Oblique Sit Ups: 3-5S/30 seconds on,

10/18 Training Day Overview

Rep Count: 10R 
Tempo: steady, powerful
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
- 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 Count: 8-10R 
Tempo: explosive press against the tension of the band
Modification: hand release push up without band, or kneeling banded push ups 

*the band forces you to concentrate on your concentric portion of the rep, this is the pressing motion. It should be a powerful press against the tension of the band

Set Up: 
- grip one end of the large loop band in one hand, wrap the band behind your band and grip the other end with the other hand
- get down on the ground in a high plank position, the band should be pinned down against your palms and the ground
- position your hands under your shoulders, just outside of your chest
- squeeze your glutes and push your mid back through your scapula [hollow positioning] 

Execution: 
- bend your elbows so they travel below your shoulders
- lower your chest towards the ground
- tap the ground with your chest [or get to at least a 90 degree bend in your arms] 
- drive against the tension of the band in a powerful pressing motion 
- extend your arms and press yourself back up into the high plank position 
- contract your chest
- be sure not to ‘worm’ up as you press, your hips and chest should rise and lower together
- keep a strong trunk

Banded Push Ups

Compound Set

Rep Range: 6-8R each side 
Tempo: 2 second eccentric, 2 second concentric [slo mo] 

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 pronated grip on the dumbbell, palm should face forward 
- keep your scapula depressed use your lats to help stabilize and support the shoulders
- drive your ribs down and brace

Execution: 
- bend your elbow and tuck your pinky forward and bring your elbow slightly in front of your torso as you lower the dumbbell
- use a 2 second eccentric to lower to ~90 degree bend in the elbow (or just below)
- drive your feet through the ground and use a 2 second concentric to 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 Single Arm Overhead Press

Rep Range: 10-12R 
Tempo: explosive concentric/press
Modification: dumbbell push press

Set Up: 
- grip the barbell with a pronated grip, shoulder width or just outside 
- rotate your elbows under the bar and point them forward as you position the bar across your high chest/collarbone 
- un rack the barbell and step away from the rack 
- plant your feet hip width apart 
- keep a neutral head/neck/spine

Execution:
- softly bend your knees before extending your legs and pressing up into the balls of your feet
- use the momentum from your lower body to explosively press the barbell up and into the overhead position 
- bring your head under the bar at the top of the rep
- drive your ribs down and brace in the overhead position, keep a neutral spine and squeeze your glutes to create a stable base 
- lower the bar back to your high chest with control, bringing your elbows under the bar again 
- “catch” the bar with soft knees and move immediately into the next rep

Barbell Push Press

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbell pronated grip 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 one handle with a pronated grip on one side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbow
- place your other hand on your chest or knee to keep stable
- drive your ribs down and brace

Execution: 
- pull the handle forwards and towards the center of your chest
- when your hand is in line with the center of your chest, contract your pecs
- release the weight with control until your arm is extended out to your side again [in line with your shoulder, no need to go past your torso if it is uncomfortable]

Single Arm Pronated Grip Machine Chest Fly

Rep Range: 12-16R total [6-8R + 6-8R tempo change] 
Tempo: 2 second pause on the bottom and top of each rep on your first 6-8R, steady tempo on your final 6-8R 

Set Up: 
- set an incline bench to 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the bench and plant your feet on the ground 
- press your dumbbells together, this should automatically stimulate a contraction in your chest
- extend your arms over your chest

Execution: 
- bend your elbows, keeping them close to your body, and lower the dumbbells towards your chest [continue to squeeze the dumbbells together as you lower] 
- hover the dumbbells just above your chest and pause for 2 seconds- on your first 6-8R
- extend your arms and press the dumbbells back up and over your chest
- pause at the top, hold the contraction, for 2 full seconds on your first 6-8R 
- on your final 6-8R keep a steady tempo
- your chest should hold tension by pressing the dumbbells together throughout each rep [lowering and pressing]

Incline Bench Hex Press [tempo change]

Rep Count: 20R
Tempo: steady 
Modification: seated on bench 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground with feet extended out in front of you, spread, or criss crossed 
- extend your arms out to your sides so the dumbbells rest lightly on the ground, about 45 degrees from your torso
- keep your chest upright, spine neutral 
- drive your ribs down and brace your core to keep your torso upright and facing forward

*sitting on the ground will force more stability and core control- modify if you cannot achieve a comfortable, stable position on the ground 

Execution: 
- keep your arms straight
- extend and raise your arms out to your sides until your dumbbells are in line with your shoulders [slightly in front of your torso] 
- keep your arms straight and lower the dumbbells to tap the ground 
- immediately move into the next rep 
- keep reps partial and quick, keeping tension on your delts throughout 
- keep your torso upright and stiff, no swaying or swinging 
- keep traps down

Seated, Floor, Partial Lateral Raises

Rep Count: 30R
Tempo: steady 
Modification: cable rope kneeling face pull, bent over dumbbell rear delt fly 

Set Up: 
- loop a band over a rack at about chest or eyesight level when standing 
- stand in front of the band, facing the band
- grip each end of the band with each hand, pronated grip 
- get down on the ground in a half kneel position 
- squeeze your glutes and drive your ribs down to brace
- point your chest towards the band 
- extend your arms towards the direction of the band 

Execution: 
- bend your elbows, so they are in line with or slightly below your shoulders
- pull the band back, towards your face
- rip the band apart and contract your rear delts when your elbows are in line 
- release the tension of the band with control until your arms are extended back towards the direction of the band 
- continue reps

Banded Kneeling Face Pull

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: bicycles

*3-5 sets

Set Up: 
- lie on the ground in a supine position, chest up
- extend your arms and legs
- keep your arms and legs straight

Execution: 
- lift one leg off the ground with the opposite arm
- lift your torso off the ground and reach your arm to the opposite foot
- contract your core
- lower your torso and leg to the ground again 
- continue reps, reach the opposite arm to the opposite leg

Optional Core Work: Sprinter Oblique Sit Ups

10/18 Chest and Shoulders

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

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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

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

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!!!

10/18 Chest and Shoulders

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