Name: Playbook - Sam Sweeney - 11/17 Push [Chest, Shoulders, Triceps]
Uploaded: 2026-06-17T00:04:41.413Z
Duration: 90 min
Description: 11/17 Push [Chest, Shoulders, Triceps]

Serena

Was sick last week. It feels so amazing to back! Thanks Sam for another great workout

Lisa

Sharon

Upright rows always feel so amazing and powerful. Really loved this entire workout today!

Megan

Nyakeh

Well well well my shoulders are shot for sure 🔥

JulieAnn

Rory

Michelle 

Becky

Megan Laudick

Lorena

Molly

Unable to track my progress today, but got it done!

Feeling great on this Monday late getting it in but got it done

Porchia

Steph

Solid Monday workout!!! Feel so strong today

Marta

Keri

Tiffany

Regina

Shannon

Kimmy

Melissa

Joanne Pereira

Kenia

Kimberly R

Happy Monday!
 
Week 4 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. Cable Rope Upright Row: 3S/12-15R
4b. Single Arm Seated Overhead Press: 3S/8-12R each side

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

6a. Tricep Focused Dips: 2-3S/6-8R
6b. Single Arm Cross Body Cable Tricep Extensions: 2-3S/8-12R each side 

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

11/17 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 
Tempo: steady
Modification: banded or dumbbell upright row 

Target muscle group: delts

Set Up: 
- attach a rope to one side of the cable and position it low
- grip the ends of the rope with a pronated grip
- extend your arms down and step 3-4 steps away from the cable
- plant your feet on the ground
- pin your traps down 

Execution: 
- bend your arms and pull the rope towards your chest
- drive your elbows high and wide at the top of the rep
- think about pulling the rope apart as you pull 
- arms should make a "V" shape at the top of the rep
- contract your delts
- extend your arms and lower the rope down to the start position with control

Cable Rope Upright Row

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

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

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on a bench, plant your feet on the ground, press your back into the bench
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arm and lift the dumbbell into the overhead position over your delt
- drive your ribs down

Execution: 
- keep your elbow tucked forward at a 45 degree angle, traveling slightly in front of your torso
- bend your arm and lower the dumbbell to your delt- or to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell into the overhead position again 
- stabilize at the top of the rep

Single Arm Seated Overhead 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: 
- set your bench to a ~60-70 degree incline
- grip a dumbbell in each hand, neutral grip
- straddle the seat of the bench, facing the back pad
- sit on the seat, press your chest into the pad
- extend your arms down on either side of the bench
- keep your arms straight 
- pin your traps down, shoulders back

Execution: 
- keep your arms traveling slightly in front of your torso
- raise your arms out to either side
- think about reaching your dumbbells out to each side until they are in line with your delts
- contract your lateral delts
- lower your arms back down on either side of the bench with control 
-

Seated Chest Supported Lateral Raise

Rep Range: 6-8R
Tempo: steady
Modification: bench dips, close grip chest press, diamond push ups

Target muscle group: triceps 

Set Up: 
- grip the handles of the dip machine with a neutral grip
- extend your arms and press up on the handles
- squeeze your glutes, set a neutral pelvis position, and keep a full body brace
- extend your legs straight down towards the ground
- keep your elbows squeezed in close by your sides

Execution: 
- bend your arms, keep your elbows traveling back behind you
- lower your feet towards the ground, keep a more upright torso
- lower to a ~90 degree bend in your arms
- drive your palms into the handles and extend your arms
- press up into the start position again 
- contract your triceps

Tricep Focused Dips

Rep Range: 8-12R each side
Tempo: steady
Modification: banded cross body tricep extensions

Target muscle group: triceps

Set Up: 
- use no handle attachment and position one side of the cable high 
- step in front of the cable, facing 90 degrees away
- reach across to grip the knob of the cable with your hand furthest away 
- bend your arm at 90 degrees, pull the cable across your torso, and pin your elbow by your side
- keep a tall torso, pin your traps down, shoulders back

Execution: 
- pull the cable in front of your torso and extend your arm down and out to your side
- contract your tricep
- keep elbow pinned by your side
- bend your arm and guide the cable back to the start position with control

Single Arm Cross Body Cable 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
Modification: seated dumbbell low chest fly 

Target muscle group: chest

Set Up:
- attach a single arm handle to either side and position them low
- grip each handle with a supinated grip
- extend your arms low and out to your sides
- pull the cables and step to the center of the cable and 2-3 steps forward 
- plant your feet on the ground
- extend your arms down and out by your sides, towards the direction of the cables
- pin a slight bend in your arms 
- pin your traps down, shoulders back

Execution: 
- pull the cables forward and to the center
- your pinkies should meet in the center, in line with the center of your chest
- contract your chest
- extend your arms down and out to either side again with control 
- feel a full stretch through your chest at the bottom of the rep

Double Cable Low Chest Fly

11/17 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

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)

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

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)

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!

11/17 Push [Chest, Shoulders, Triceps]

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