Name: Playbook - Sam Sweeney - 10/27 Push [Chest, Shoulders, Triceps] NEW SPLIT!
Uploaded: 2026-06-17T00:04:41.492Z
Duration: 90 min
Description: 10/27 Push [Chest, Shoulders, Triceps] NEW SPLIT!

Safa

Traca

Dedra

Nyakeh

First day back in the gym after 3 months of physio. Started light and modified where I needed. Felt great to be back! Thanks Sam!

Tamara

The seated Arnold rotations felt really good on my shoulders. Loving this split already!

Megan

Wowza that was an amazing first day of the new split 🔥 Sam you continue to give us challenging splits, thank you!

Serena

Marsha Ross

Holy jello arms. Not sure how I’m going to get through full body tomorrow. 😬

Katie

Mary

For the chest presses , since it was 3 sets of 5 reps and then 2 sets of 10, I wasn’t sure if I was supposed to decrease weight with the last 2 reps

Stephanie

So good!  A little difficult post surgery getting into position. But 💪🏼

Sara

Jennifer

Loved it, excited to be part of the new split

Claudia

Karen Arce

Lisa

Marla

Kathy

Becky

So excited for this new split! Already hit a PR on dumbbell bench press 💪🏼

Taylor Willman

Corrine

Loved this! It was nice not having the squat scaries on a Monday has! 
I really love the push up to downward dog. It felt amazing!!!

DeAnna

Holli

Love the workout combinations. It was put together so well as usual. 🔥🔥🔥

Mia Arrowsmith

Katherine Maestas

Nothing like diamond push ups to humble a gal 😶

Chantal

JulieAnn

Annie

Daniela

Cori

That last split set my strength PERFECTLY to dive into this one! Let’s go! 🔥

Bradley

Love this! Great pump and feeling the strength gained from the last split!!💪

Sara Athey

Jodii

Okayyyyy 
Feelin the pump! That tricep set 💀🥵…

Molly

Fary

❤️‍🔥soo good. Felt strong through it all. Thank you

Lorena

Marta

Tiffany

Schanell

Brittanie

Regina

Alexandra

Happy Monday! WELCOME TO THE NEW SPLIT!
 
Week 1 of 5   

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Push [Chest, Shoulders, Triceps]: 

Mobility/Activation: 
a. Shoulder CARs: 2S/5R each side
b. Push Up to Downward Dog: 2S/4-6R 

Strength: 
1. (Phase 1) Flat Bench Dumbbell Chest Press: 3S/5R 
2. (Phase 2) Flat Bench Dumbbell Chest Press: 2S/8-10R 

3. Smith Machine Incline Chest Press: 4S/5R 

4a. Single Arm Seated Overhead Press: 3S/6-8R each side
4b. Seated Arnold Rotation: 3S/8-12R 

5. Standing Lateral Raises: 2S/Failure [as many reps as you can while maintaining good form]

6a. Diamond Push Ups: 2-3S/6-8R 
6b. Cable Straight Bar Lying Skull Crushers: 2-3S/8-12R

7. Machine Chest Fly: 2S/Failure [as many reps as you can while maintaining good form]

10/27 Training Day Overview

Rep Count: 3R each way, each side
Tempo: SLOW, steady

Target: shoulder mobility

Shoulder CARs

Rep Range: 4-6R 
Tempo: steady, slow
Modification: drop to knees for push ups or take push ups out and move from upward to downward dog

Target: activation

Push Up to Downward Dog

Mobility and Activation

Rep Count: 5R
Tempo; steady 
*90-120 seconds rest

Target muscle group: chest 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a flat bench, plant your feet on the ground, press your mid back into the bench 
- lock in the natural arch in your low back to support the position of your shoulders
- squeeze your glutes, activate your posterior chain, and brace
- extend your arms and lift the dumbbells over your chest
- tuck your pinkies forward just slightly 
- keep wrists straight

Execution: 
- bend your elbows, keep them traveling ~45 degrees from your torso
- lower the dumbbells to at least a 90 degree bend in your arms on either side of your chest
- extend your arms and press the dumbbells over your chest again 
- do not bang them together at the top of the rep, maintain tension
- contract your chest at the top of the rep

(Phase 1) Flat Bench Dumbbell Chest Press

Rep Range: 8-10R
*start with 50-60% of phase 1 reps
Tempo: steady
*75-90 seconds rest

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a flat bench, plant your feet on the ground, press your mid back into the bench 
- lock in the natural arch in your low back to support the position of your shoulders
- squeeze your glutes, activate your posterior chain, and brace
- extend your arms and lift the dumbbells over your chest
- tuck your pinkies forward just slightly 
- keep wrists straight

Execution: 
- bend your elbows, keep them traveling ~45 degrees from your torso
- lower the dumbbells to at least a 90 degree bend in your arms on either side of your chest
- extend your arms and press the dumbbells over your chest again 
- do not bang them together at the top of the rep, maintain tension
- contract your chest at the top of the rep

(Phase 2) Flat Bench Dumbbell Chest Press

Rep Count: 5R
Tempo: steady 
Modification: barbell or dumbbell incline chest press

Target muscle group: chest (upper pecs)

Set Up: 
- set your bench to a ~75 degree incline 
- position your bench in the center of the smith machine, under the bar
- sit on the seat of the bench, press your back into the pad 
- plant your feet on the ground
- lock in a natural arch in your lower back to support the position of your shoulders
- squeeze your glutes, activate your posterior chain, and brace
- extend your arms to grip the bar with a pronated grip, just outside of shoulder width apart
- think about breaking the bar in half, activate your lats to control the movement
- keep wrists straight, knuckles facing the ceiling

Execution: 
- bend your elbows, keep them tucked at ~45 degrees from your torso 
- lower the bar towards your chest, high pecs
- lower to at least a 90 degree bend in your arms
- extend your arms and press the bar away from your chest 
- return the bar over your chest
- contract your chest, high pecs at the top of the rep

Smith Machine High Incline Chest Press

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

Target muscle group: delts

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your mid back into the bench 
- tuck your ribs down and brace
- lift the dumbbell and extend your arm overhead
- position the dumbbell over your delt
- keep your armpit facing forward
- tuck your pinky forward just slightly 
- keep your torso upright and balanced

Execution: 
- bend your arm so your elbow travels slightly in front of your torso
- lower the dumbbell to at least 90 degree bend 
- extend your arm and press the dumbbell over your delt
- contract your delt

Single Arm Seated Overhead Press

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: delts (front, lateral, rear delts)

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your mid back into the bench 
- tuck your ribs down and brace
- keep a tall and balanced torso
- lift the dumbbells and bend your arms at 90 degrees on either side of your head, keep knuckles facing the ceiling, wrists pinned straight 

Execution: 
- keep the 90 degree bend pinned in your arms
- bring your arms forward, elbows staying in line with your delts
- rotate your grip to supinated as you bring the dumbbells forward, in line with your face
- bring your arms back out to either side, rotate your grip back out to pronated on either side of your head
- keep tension in your delts as you rotate the dumbbells

Seated Arnold Rotations

Shoulder Compound Set

Rep Count: FAILURE
*as many reps as you can while maintaining good form. 
Tempo: steady 

Target muscle group: lateral delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down and hold the dumbbells by your sides
- pin your traps down, shoulders back 
- keep your arms straight 

Execution: 
- think about reaching your arms out to either side
- lift the dumbbells and raise your arms out to your sides, dumbbells slightly in front of your torso
- raise your arms until the dumbbells are in line with your delts
- contract your delts
- lower your arms and return the dumbbells back down by your sides

Standing Lateral Raise

Rep Range: 6-8R
Tempo: steady
Modification: drop to knees or perform incline diamond push ups (hands on bench, feet or knees on ground)

Target muscle group: triceps (& chest)

Set Up: 
- plant your hands on the ground in a narrow, diamond grip 
- step back into a push up position, wide base in your feet for greater stability
- squeeze your glutes, contract your quads, and brace
- keep your hips in line with your torso, do not let them dip or rise faster than your torso
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your arms, keep your elbows tucked by your sides
- lower your chest towards your hands, to at least 90 degree bend in your arms
- extend your arms and press your chest away from your hands
- contract your triceps (and chest) at the top of the rep

Diamond Push Ups

Rep Range: 8-12R 
Tempo: steady
Modification: lying dumbbell, straight bar, or banded skull crushers 

Target muscle group: triceps

Set Up: 
- position a flat bend in front of one side of the cable, seat pointing away from the cable
- attach a straight bar and position the cable low
- grip the straight bar with a pronated grip, shoulder width apart
- lie in a supine position on the flat bench, feet position away from the cable
- plant your feet on the ground, press your back into the bench 
- bend your arms at 90 degrees  and pin your elbows over your delts, keep them squeezed in close by your ears
- squeeze your glutes for stability and brace
- keep your wrists pinned straight

Execution: 
- keep your elbows pinned and extend your arms
- pull the bar over your delts, arms extended towards the ceiling
- contract your triceps 
- keep elbows pinned and lower the bar towards your forehead again

Cable Straight Bar Lying Skull Crushers

Tricep Compound Set

Rep Count: Failure
*choose a weight you know you are able to complete at least 10 good reps with
*complete as many reps as you can with good form
Tempo: steady
Modification: dumbbell chest fly 

Target muscle group: chest

Set Up:
- sit on the seat of the bench, press your mid back into the bench, plant your feet on the ground 
- extend your arms out to your sides and grip the handles with a neutral grip, in line with your chest on either side
- pin a slight bend in your elbows
- tuck your ribs down 

Execution:
- bring the handles forward, to meet in line with the center of your chest
- contract your chest
- extend your arms back out to your sides and return handles to the start position 
- keep traps down, shoulders back 
- keeps wrists pinned

Machine Chest Fly

10/27 Push [Chest, Shoulders, Triceps] NEW SPLIT!

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

Porchia

6/16 Quads, Glutes

Audry

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

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

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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

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!!

10/27 Push [Chest, Shoulders, Triceps] NEW SPLIT!

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