Name: Playbook - Sam Sweeney - 11/10 Push [Chest, Shoulders, Triceps]
Uploaded: 2026-06-17T00:04:41.439Z
Duration: 90 min
Description: 11/10 Push [Chest, Shoulders, Triceps]

Tamara

Megan

Serena

Marsha Ross

Loved the workout! Where are the leggings from😍

Chey

Short on time but still got some sets/reps in!

Priscilla

Mia Arrowsmith

Porchia

Sara

Megan Laudick

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lorena

Baby steps still recovering from shoulder surgery 💪🏼

Joanne Nichols

Angie

Barbi

Bradley

Another great workout to start the week!!!

Marta

JANA

Chantal

Brittanie

Regina

Amanda Bowe

Rachel

Kimmy

Great push day to start off the week right!!!

Suanne Camacho Tumaquip

JulieAnn

Kimberly R

Happy Monday!
 
Week 3 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 Leaned In Lateral Raise: 3S/12-15R each side
4b. Barbell Z Press: 3S/6-8R 

5. Chest Supported Y Raise: 2S/Failure [as many reps as you can while maintaining good form]

6a. Smith Machine Skull Crushers: 2-3S/6-8R
6b. Single Arm Dumbbell Overhead Extensions: 2-3S/8-12R each side 

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

11/10 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: 12-15R each side
Tempo: steady

Target muscle group: lateral delts

Set Up: 
- grip a dumbbell in one hand, neutral grip
- stand next to a rack, facing 90 degrees from the rack with the dumbbell in the hand furthest from the rack
- step ~2 steps away from the rack
- lightly grip the rack with your arm closest and lean your shoulder into the rack
- keep the dumbbell resting on your hip on the other side
- keep your arm straight, pin traps down, shoulders back 

Execution: 
- keep your arm straight and raise the dumbbell away from your hip and out to your side 
- keep dumbbell slightly in front of your torso as you raise your arm to in line with your delt
- contract your lateral delt
- lower your arm and return the dumbbell to your hip again 
- come to a full stop on your hip at the bottom of each rep

Single Arm Leaned In Lateral Raise

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell z press, or seated military press

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

Set Up: 
- rack the bar low on the rack
- sit in front of the bar on the ground, extend your legs forward or spread them wide (you may criss cross them if more comfortable)
- pull belly button to spine, tuck your ribs down, and brace
- extend your arms overhead and slightly behind you to grip the bar with a pronated grip, shoulder width apart
- extend your arms and lift the bar off of the rack and directly overhead
- keep a tall torso

Execution: 
- bend your elbows, keep them tucked slightly in front of you
- lower the bar in front of your face to at least a 90 degree bend in your arms
- extend your arms and press the bar overhead again
- stabilize and contract your delts at the top of the rep
- keep knuckles facing the ceiling

Barbell Z Press

Shoulder 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 

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand, pronated grip
- set your bench to a ~60 degree incline
- straddle the seat of the bench and press your chest and hips into the pad
- extend your arms over the end of the bench on either side
- keep your arms pinned straight 
- keep your traps down, shoulders back 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep arms straight and raise the dumbbells overhead and into a Y shape
- contract your shoulders at the top of the rep
- lower your arms back down on either side of the bench

Chest Supported Dumbbell Y Raise

Rep Range: 6-8R
Tempo: steady
Modification: barbell, ez/straight bar, or dumbbell skull crushers

Target muscle group: triceps 

Set Up: 
- position your flat bench in the center of the smith machine 
- lie on the bench in a supine position, plant your feet on the ground, press your back into the bench
- position your chest under the bar
- extend your arms over your chest to grip the bar with a pronated grip, shoulder width apart
- unlock the machine and pin your elbows over your shoulders

Execution: 
- bend your arms and lower the bar towards your forehead
- lower to at least a 90 degree bend in your arms
- extend your arm and press the bar away from your head
- contract your triceps at the top of the rep

Smith Machine Skull Crushers

Rep Range: 8-12R each side
Tempo: steady

Target muscle group: triceps

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on a bench, plant your feet on the ground
- extend your arm and pin the dumbbell over your delt
- tuck your ribs down and keep a tall torso
- keep your elbow pinned over your delt

Execution: 
- bend your arm and lower the dumbbell behind your head and towards the opposite shoulder
- lower to at least a 90 degree bend
- extend your arm and lift the dumbbell over your shoulder again 
- contract your tricep

Single Arm Dumbbell Overhead Tricep Extensions

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

Target muscle group: chest

Set Up:
- grip a dumbbell in each hand, neutral grip
- lie in a supine position on a flat bench
- plant your feet on the ground, press your back into the bench 
- extend your arms and position the dumbbells over the center of your chest, palms facing in 
- pin a slight bend in your arms

Execution: 
- lower the dumbbells out to either side of your chest
- feel a full stretch across your chest
- lift the dumbbells into a half rep position, keep tension in your chest
- lower back into full stretch and continue reps

Flat Bench Partial Lengthened Chest fly

11/10 Push [Chest, Shoulders, Triceps]

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

Jennifer

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 ♾️

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

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!

11/10 Push [Chest, Shoulders, Triceps]

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