Name: Playbook - Sam Sweeney - 10/4 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.025Z
Duration: 65 min
Description: 10/4 Chest and Shoulders

Flavia

I never train chest so RIP ☠️🫶🏽

Sydney

Great workout to get back into the gym after 1.5weeks off!!

Erika

Ana lopez

Boulder shoulder days are best! ⛰ 🦍⚔️🔥

Kody Young

Those pauses got me feeling spicy 🔥🔥🔥

Great workout! Just wish there were more explicit instructions for the modification option :)

Isabelle

Talk about BEST PUMP EVER!! My front delts were absolutely loving the control with those iso holds. I’d give it more than 5 stars if I could 🙌

Megan

I had to sub a different ab exercise because my chest is too dead

Sarah

Stephanie

Tara Drummond

Alexandra Casi

Ally

I loved it! Easily was able to modify things to train while pregnant 😊

Michaela

Dude this was an epic chest day! Thank you!!

Janelle

Holy shoulders and chest! Such a good one! This split is doing my body some good!

DeAnna

Lynn

Lakshmi Neelesh Nimmagadda

Nyakeh

Kenia

Maryse Lalumiere

Wow!!! That was 🔥🔥🔥🔥. Loved the push-ups at the end!!!

I didn’t think I could go any longer or my arms would fall off

Elizabeth

Ashlee

Was in a rush this morning that didn’t push the complete lol 😂

JulieAnn

Kaitlin

Laura Arellano

April

Mia Arrowsmith

Jane

Lindsay

I never thought I’d die over push-ups before.

Victoria

Another amazing workout by the Sweendoggs🔥

Lacey

Gloria

👍🏻🥰💪🏻no option at the end for me! Almost couldn’t get the last set of push-ups! Wow!!!❤️🔥🔥🔥

Donalee

Audi

hillary

First day back in over a week and surprisingly felt good!

Kristen

Kathryn

Kayla

Christi

Jennifer

Havent been sleeping wel in weeks so not able to give it my all like I want but still feeling great when i do the work

Emily

Rosa

ISO hold lateral raises are so bitter sweet 😂🔥

Kaylin

Today felt good! I had good rest last night , put my problems from yesterday behind me and went into todays workout with a  clear mindset 💪🏾🔥

Porchia

Jayne

Pecs were SMOKED by the end. Could barely even do the push-ups. Amazing burn, thank you!

Audry

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: 

1. Floor Press: 5S/10R [3 second pause at the bottom of each rep] 

Compound Set: 
2A. Seated Single Arm Overhead Press: 3S/6-8R each side [3 second pause at the bottom of each rep] 
2B. Banded Pronated Grip Y Raise: 3S/15R 

3. Single Arm Incline Bench Cable Press: 4S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Plate Raises to Cab Drivers: 3S/6-8R raise + 6-8R twists each side at the top [3 second hold at the top of each rep on your first 6-8 raises] 
4B. Chest Supported Single Arm Lateral Raise [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
5A. Machine Chest Fly: 4S/10R [3 second hold at the top of each rep] 
5B. Push Ups: 4S/6-8R [2 second pause at the bottom of each rep] 

Optional Core work: Walking Plank: 3-5S/30 seconds on, 30 seconds off

10/4 Training Day Overview

Rep Count: 10R
Tempo: 3 second pause at the bottom of each rep 
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
- pause for 3 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- 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: 6-8R each side
Tempo: 3 second pause at the bottom of each rep

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 the elbow (or just below)
- hold tension and pause at the bottom of the rep for 3 full seconds 
- drive your feet through the ground and exhale as you 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 Count: 15R 
Tempo: steady 
Modification: dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Banded Y Raise [pronated grip]

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single arm incline bench dumbbell chest press [neutral grip]

Set Up: 
- set a bench to 45-50 degree incline 
- position the bench in the middle of a cable machine [or simply use one side of the machine] 
- attach single arm attachments to each side of the cable and position them low 
- grip one handle with a neutral grip and sit on the incline bench 
- drive your feet into the ground and brace to keep yourself stable [with the unilateral movement you will feel the pull towards one side, make sure your core is in control] 
- extend the arm holding the cable over your chest, in line with your front delt [keep a neutral grip, palm facing in] 
*I keep my non working hand on my chest to feel the contraction each time 

Execution: 
- bend your elbow so it travels below your shoulder and at a 45 degree angle from your torso as you lower the cable until your arm is at a 90 degree angle [or slightly below]
- drive your feet through the ground and keep a neutral grip on the cable as you extend your arm and press the cable up and towards the center of your chest
- hold the contraction at the top of the rep for 3 full seconds
- complete all reps on one side before moving to the next

Incline Bench Single Arm Cable Press [neutral grip]

Rep Range: 12-16R total [6-8R raises with hold + 6-8R twists each side at top] 
Tempo: 3 second hold at the top of each rep on the first 6-8R

Set Up: 
- grip a plate on each side 
- stand with your feet hip width apart
- squeeze your glutes and brace 
- extend your arms [holding the plate] down in front of you
- keep your chest upright and facing forward

Execution: 
- keep your arms straight and raise the plate until it is in line with your front delts
- hold the contraction in your delts at the top of the rep for 3 full seconds
- lower the plate until your arms are extended down in front of you again 
- complete 6-8 raises with holds at the top of each rep 
- on your final rep hold the plate out so it is in line with your front delts and twist the plate to each side [like your hands are on a steering wheel]
- twist to each side=1 rep 
- complete 6-8 twists each side to finish the set

Plate Raises to Cab Drivers

Rep Range: 8-10R each side 
Tempo: steady, iso hold on non raising side
Modification: no chest support

Set Up: 
- position a bench to a 60-70 degree incline 
- grip a dumbbell in each hand
- straddle the bench and press your chest and hips into the back of the bench 
- extend your arms so they stay in line with your shoulders [in this position they will be slightly in front of your torso] 

Execution: 
- keep a neutral grip on the dumbbells and raise your arms out to your sides [keep the dumbbells positioned slightly out in front of you] 
- raise the dumbbells until they are in line with your shoulders, palms down at the top of the rep
- hold this position on one side 
- lower the other arm back down in front of you again
- continue to raise one arm out to your side while the other arm holds the lateral raise position 
- complete all reps on one side before switching sides and holding/raising with the opposite arms

Chest Supported Single Arm Lateral Raise [with iso hold]

Rep Count: 10R 
Tempo: 3 second hold at the top of each rep 
Modification: flat bench or incline bench dumbbell 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 the handles with a neutral grip on each side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbows
- drive your ribs down and brace

Execution: 
- pull the handles forward and towards the center to meet
- when your knuckles meet each other in the center, contract your pecs
- hold this contraction at the top of the rep fro 3 full seconds 
- release the weight with control until your arms are extended out to your sides again [in line with your shoulders, no need to go past your torso if it is uncomfortable]

Machine Chest Fly

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom of each rep 
Modification; drop to knees or choose incline push up position 

Set Up:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [travel at a ~45 degree angle from the torso]
- lower chest towards the ground
- pause for 2 full seconds with your chest 1-3” off the ground  [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify

Push Ups [weighted/modified]

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: drop to your knees 

*3-5 sets

Set Up:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace

Execution: 
- slowly pick each hand off the ground one at a time and lower onto your forearms 
- keep control at the bottom of the rep
- plant each hand on the ground, one at a time, and extend your arms as you press yourself back up and into the high plank position 
- hold the brace in your entire trunk 
- try to keep your hips from shifting or swaying too out of control throughout each rep

Optional Core Work: Walking Plank

10/4 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 ❤️‍🔥

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!

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!!

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)

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!!!

10/4 Chest and Shoulders

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