Name: Playbook - Sam Sweeney - 10/25 Chest and Shoulders
Uploaded: 2026-06-17T00:04:46.936Z
Duration: 65 min
Description: 10/25 Chest and Shoulders

Boulders are officially smoked 🔥 ☠️

Kody Young

Liked this one, I didn't have an in-between kettlebell so split between two.

Renee

Perfect balance of push day strength and mobility :)

Megan

Stephanie

Joyce

Loved that session! I can see more definition on my front delts and I'm loving it 😍😍

Katie

Meghan

Fly with incline db set was lovely!! Nice for Sunday morning garage workout!

Alexandra Casi

Amie

yangBAE

I am loving this split!!! I feel like I have never had so much definition in my shoulders 😍😍

Rikki Meilleur

Lacie

Jane

Crystal

Rachael Milbrook

Corrine

Kimmy

Dedra

So many amazing moves. Thank you for programming fun, effective workouts.

JulieAnn

Mia Arrowsmith

My FAVORITE chest/shoulder workout to date from this split!!! I loved every minute of it. 😊

EnTuwan

Your cues hit different. 🔥 I’ve done planks for over 10 years and somehow these burned more than ever really settling into the cues

Veronica

This was an awesome workout!! Mentally challenging and I loved every second

Kayleigh B

Loving this unilateral work so much. Can see the imbalances disappearing slowly but surely. THANK YOU!!

Audry

Porchia

That was amazing! Shoulders are completely toast!

Emma

I got told I was a bad a** while doing this workout 😎👏👏

Another spicy upper body leaving me pumped and feeling so strong!

Lacey

Nyakeh

My first workout using this program and I had such a good workout today 🤩 shoulders are PUMPED

Courtney

Audi

Jayne

Ann-Marie

Great shoulder burner 🔥 loved the banded inclines too!

Heather

This one really made me tap into a solid mental state in order to finish that last round..always find myself pushing harder than I though I could with these workouts 🔥

Kaylin

LOVE the banded exercises! Great addition to the training!

Rachelle

Megan Laudick

That last super set humbled the heck out of me. I can’t feel my shoulders. Increasing weight on floor press. The tempo work has been magic!!

Happy Tuesday!

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/5R 
1B. Banded at Hips Deficit Floor Press: 5S/6-10R 

Compound Set: 
2A. Seated Single Arm Overhead Press: 4S/6-8R each side 
2B. Single Arm Kettlebell High Pull: 4S/12-15R each side 

Compound Set: 
3A. Single Arm Floor Cable Chest Fly: 3S/8-10R each side [2 second hold at the top of each rep] 
3B. Banded + Dumbbell Neutral Grip High Incline Chest Press: 3S/12-16R total [6-8R w/ band and 3 second eccentric + 6-8R w/out band] 

Compound Set: 
4A. Chest Supported 3 Way Raise: 3S/12-18R total [4-6 Rounds] 
4B. Standing Overhead Raise: 3S/12-15R 

Optional Core Work: RKC Plank: 3-5S/20 seconds on, 20 seconds off

10/25 Training Day Overview

Rep Count: 5R 
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 Range: 6-10R 
Tempo: explosive press, steady 
Modification: no deficit, banded at hips incline push up, or no band 

Set Up: 
- loop each end of a large loop band across a barbell rack using the pins or safety bars of the rack [or heavy dumbbells on each side] 
- position a bench/chair/box behind the rack 
- slide your lower body under the band [supine position] and position the band across your hips 
- elevate your feet on your bench/box 
- in the push up position with your feet elevated plant your hands on the ground under your shoulders, just outside of your chest
- squeeze your glutes and push your mid back through your scapula [hollow position] 
- brace your core

Execution: 
- bend your arms so they travel below your shoulders and at a ~45 degree angle from your torso 
- lower your chest to tap the ground *or get as close as you are able, at least 90 degree bend in your arms
- drive your hands through the ground, extend your arms and press yourself back up into the start position 
- contract your chest
- make sure your entire body moves in a straight line, watch for your hips to drop or “worm up” 
- keep a stiff trunk

Banded at Hips Decline Push Up

Compound Set

Rep Range: 6-8R each side 
Tempo: steady 

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
- lower to ~90 degree bend in your elbow (or just below)
- drive your feet through the ground and 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: 12-15R each side 
Tempo: explosive pull, steady tempo
Modification: chest supported or seated high pull 

*feel free to use a dumbbell in place of a KB

Set Up: 
- grip a kettlebell [or dumbbell] in one hand
- stand with your feet hip width apart
- tuck your ribs and brace
- start with your arm extended down in front of your body 

Execution: 
- keep a neutral spine and chest facing forward
- bend at your hips as you dip your torso forward just slightly 
- lower the kettlebell down in front of you as you bend your torso 
- bend your arm and drive your elbow high, shoulder height or above
- pull the kettlebell straight up in front of your chest as you bring your hips in and lift your torso
- elbow should stay above your wrist/the weight at the top of the rep 
- lower the kettlebell and extend your arm back down in front of you
- pause to reset and continue reps
- complete all reps on one side before moving to the next

Standing Single Arm Kettlebell High Pull

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell or banded single arm floor chest fly 

Set Up: 
- attach a single arm handle to one side of the cable 
- position the cable low 
- lie on the ground in a supine position, facing 180 degrees from the cable, an arms distance away from the handle 
- bend your legs and plant your feet on the ground 
- position your body so your chest is in line with the cable 
- reach your arm closest to the cable to grip the handle with a neutral grip 
- pin a slight bend in your elbow 
- brace your core

Execution: 
- keep the slight bend in your elbow and pull the cable up and towards the center of your chest
- when your hand is in line with the center of your chest, contract your pec and hold for 2 seconds 
- release the cable with control until your arm is extended out to you side again [in line with your chest]
- complete all reps on one side before moving to the next

Floor Single Arm Cable Chest Fly

Rep Range: 12-16R total [6-8R w/band and slow eccentric + 6-8R no band and steady tempo] 
Tempo: 3 second eccentric on your first 6-8R [w/band], steady tempo on final 6-8R 
Modification: no band 

Set Up: 
- set a bench to 60-75 degree incline 
- grip a large loop band in one hand, wrap it around your mid back and grip the other side of the band with your other hand
- grip a pair of dumbbells with each hand, pinning the band between the weight and the palms of your hands
- keep a neutral grip 
- sit on the bench, plant your feet on the ground 
- push your back into the back of the bench, pinning the band between your back and the bench 
- extend your arms so the dumbbells are in line with your front delts, over your chest
- on your first 6-8R use a 3 second eccentric as you bend your elbows below your shoulders and lower the dumbbells to each side of your chest
- lower until your arms are bent at 90 degrees or slightly below 
- with knuckles facing the ceiling, extend your arms and press the dumbbells back up and over your chest
- contract your pecs
- on your final 6-8R keep the same weight but drop the band and complete 6-8R w/ just dumbbells

Banded + Dumbbell High Incline Neutral Grip Chest Press

Rep Range: 12-18R total [4-6Rounds- front + Y + rear delt raise= 1 round] 
Tempo: steady 

Set Up: 
- set a bench to a 60-75 degree incline 
- grip a dumbbell in each hand
- straddle the bench and position your chest and hips against the back of the bench 
- start with your arms extended down from your shoulders, pronated grip 

Execution: 
- keep your arms straight and with a pronated grip, raise the dumbbell forward until they are in line with your front delts
- lower the dumbbells with control and rotate your grip to neutral 
- lead with your thumbs and raise the dumbbells overhead again in a Y raise 
- lower the dumbbells with control until they are under your shoulders again 
- rotate your grip to pronated again 
- keep your arms straight and lead with your pinkies as you raise your arms out to your sides in a rear delt raise 
- lower the dumbbells with control 
*this = 1 round, complete 4-6 rounds

Chest Supported 3 Way Raise

Rep Range: 12-15R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart
- squeeze your glutes and brace

Execution: 
- keep your arms straight and raise your dumbbells out to your sides until they are in line with your shoulders, palms down 
- rotate your grip to lead with your thumbs and raise the dumbbells up and all the way over your head so your thumbs meet at the top of the rep 
- lower the dumbbell out to your sides again only until they are in line with your shoulders again [lateral raise position, do not lower the dumbbells back down to your sides] 
- as you lower the dumbbells, rotate you palms so they face down again at the bottom of the rep [in the lateral raise position] 
- keep tension on your shoulders throughout

Standing Dumbbell Lateral to Overhead Raise

Time: 20 seconds on, 20 seconds off
Tempo: hold 
Modification: drop to your knees 

*3-5 sets

Set Up: 
- get down on the ground in a low plank position, on your forearms 
- position your elbows in front of your shoulders
- drive the balls of your feet into the ground
- squeeze your glutes and push your mid back through your scapula [hollow position] 
- brace

Execution: 
- actively drive your elbows towards your toes as you contract your core and lats together 
- continue to hold this position and drive your elbows down for 20 seconds

Optional Core Work: RKC Plank

10/25 Chest and Shoulders

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

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

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

10/25 Chest and Shoulders

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