Name: Playbook - Sam Sweeney - 10/19 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:45.086Z
Duration: 75 min
Description: 10/19 Chest, Shoulders, Triceps

Diana

Flys at the end were the cherry on top! My favorite chest exercise.

Kody Young

What a PUMP!! Right amount of everything and exactly the push day I needed today 💪🥰

Megan

Runners1

Awesome and I felt it more towards the last reps 🔥

Dominique

Lamia

Fell off the wagon for about two months because of a bad break up. But starting new and fresh today and this was a killer way to restart. 🥰

Wendy

Struggling atm with training as Ive not been feeling 💯 however modified workout slightly to get it done ✅

jackie

Audry

Loved this workout!!!  Wonderful chest/tri combo

Danielle

Kristie

Loved the triceps burnout..! 
Incredible & thank you!

Erisa

Corrine

Janelle

Saw my massage therapist yesterday (been a few months, but have had her over the past 10 years) and she is super impressed with my mobility and noticed an increase in muscle mass 👏

Chelsey

Steve

Mia Arrowsmith

Safia

Loved chest and tricep days. That compound set had my triceps burning at the end. 🔥

Dedra

Deja

Sarah Arnett

Ohhh that Tricep superset was intense 🥵😝

Amie

Love the pause movements! They are harder than they sound. Very humbling 😂

Kayleigh B

Jennifer

Maria Zenz

Tiffany

April

Lacey

Jemme

Molly DiSabato

Upper body is pumped…without a doubt I am getting stronger 🔥 thank you 🙏🏼

Lorena

Sharon

Holy smokes! Pushed the weights today in the garage gym! #jelloarms

Alayna Nathe

Megan Laudick

Regina

Love this split , programming and community ❤️

Porchia

Anna

Solid pump.  Tris and shoulders equally fatigued. 💪🏼😅

Paula

Caleb

Maranda

Stephanie

Mike

Happy Thursday!

Week 2 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. Double Cable Incline Chest Press w/ Iso Hold: 4S/8-10R each side

5. Chest Supported Dumbbell Y Raise: 4S/12-15R

6a. Paused Double Cable Tricep Extensions: 3S/8-10R total [3 second pause at the top of each rep]
6b. Lying Plate Skull Crushers: 3S/30R

7. Machine Chest Fly [tempo change]: 4S/5R w/ 3 second pause at the bottom of each rep + 5R steady tempo

10/19 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: 8-10R each side 
Tempo: steady tempo, hold at the bottom w/ non working arm 
Modification: dumbbell incline chest press

Set Up: 
- attach a single arm handle to each side of the cable and position each side low
- position an incline bench in the center of the cable rig 
- grip each handle with a pronated grip
- pull the handles and sit on the bench, plant your feet on the ground 
- press your mid back into the back pad
- squeeze your glutes, pull belly button to spine, and brace
- lift the handles so your arms are bent at 90 degrees, elbows ~45 degrees from your torso at the bottom 
- hold tension in your chest in the stretched position 
- keep knuckles facing the ceiling 

Execution: 
- keep one arm bent out to your side, tension holding in your chest
- extend your other arm and press the cable up and over your chest
- contract your chest
- bend your elbow, allow it to travel ~45 degrees from your torso 
- lower the handle until your arm is bent at 90 degrees, just outside of your chest
- keep wrists straight

Double Cable Incline Chest Press w/ Iso Hold

Rep Range: 12-15R
Tempo: steady

Set Up:
- set your bench to 60-70 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the bench, facing the back pad
- press your chest and hips against the back pad of the bench 
- extend your arms down from your shoulders
- drive your hips into the bench, squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your arms straight

Execution: 
- with straight arms, raise the dumbbells overhead in a Y shape
- contract your shoulders/rear delts
- lower your arms back down so the dumbbells are below your shoulders again 
- keep your torso pinned to the bench throughout 
- keep your arms straight 
- keep your traps down, shoulders back

Chest Supported Dumbbell Y Raise

Rep Range: 10-12R 
Tempo: 3 second pause at the top of each rep 
Modification: banded tricep extensions or tricep kickbacks

Set Up: 
- use no attachments and position each side of the cable high 
- grip the knob of each cable with the opposite hand, neutral grip 
- step to the center of the cable, cables crossing in front of your chest
- pull the cables and pin your elbows by your sides, ~45 degrees from your torso 
- keep your arms bent at 90 degrees 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- extend your arms and pull the cables down and out to your sides
- contract your triceps and hold for 3 seconds 
- keep your elbows pinned by your sides and release the cables with control until your arms are bent at 90 degrees again 
- keep your traps down, shoulders back

Paused Double Cable Tricep Extensions

Rep Count: 30R
Tempo: steady 
Modification: dumbbell skull crushers

Set Up: 
- grip a plate with both hands, neutral grip 
- lie back on a flat bench, supine position 
- squeeze your glutes, pull belly button to spine, and brace
- press your back into the pad
- extend your arms and position the plate over your chest
- pin your elbows in line with your shoulders 

Execution: 
- bend your arms and lower the plate towards your forehead, just over your head
- lower to at least a 90 degree bend in your arms
- extend your arms and press the plate back over your chest
- contract your triceps
- keep a tight grip on the plate
- keep your elbows pinned in place, directly over your shoulders

Lying Plate Skull Crushers

Compound Set

Rep Count: 5R w/ pause + 5R steady tempo
*no weight change
Tempo: 3 second pause at the bottom of each rep [stretched position], steady tempo on final 5 reps
Modification: flat bench dumbbell chest fly

Set Up: 
- position yourself on the chest fly machine so the handles are in line with or slightly above your pecs
- press your mid back into the back pad
- extend your arms out to your sides and grip the handles on each side with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- pin a slight bend in your arms and pull the handles forward until they are in line with the center of your chest
- contract your pecs
- release the handles out to your sides again with control until the handles are in line with your pecs out to your sides 
- keep your wrists straight 
- keep the slight bend in your arms, like you are giving a hug

Machine Chest Fly [tempo change]

10/19 Chest, Shoulders, Triceps

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 ❤️‍🔥

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 🔥

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

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)

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!!

10/19 Chest, Shoulders, Triceps

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