Name: Playbook - Sam Sweeney - 11/2 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:44.983Z
Duration: 75 min
Description: 11/2 Chest, Shoulders, Triceps

Favorite workout of the week 💗💗💗 The pump is REAL 💪

Megan

My bench just keeps getting better and better!!!

Mallory

Was hoping for cable work! Liked the holds and pausing! Arnold press is a fave 💪🏼

Callie

This split is short and sweet 🔥 must be from the previous 12 week split but everything feels so good 🔥

Simple but tense at the same time. Especially the dumbbell bench.

Dominique

April

Audry

Steve

Such a good workout! Felt like I was dragging but my bench felt strong!

DeAnna

Great upper body workout. Loved the band at the end minus it hitting me in the face one of the sets. 😂

Dedra

Shoulders are on fire 🔥 that banded overhead press set and paused dips had me shaking 🫨

Deja

Amie

Mia Arrowsmith

hillary

Regina

My arms were shaking at the end of this, love it!!!

Kristen

Porchia

Kayla

Paula

Keep these upper body days coming 🔥 love the time under tension

Kristie

Chelsey

Megan Laudick

Loved this split, but stoked for chest+ days to come 🤘

Rachel Ratvasky

Caleb

Rachael Milbrook

Happy Thursday!

Week 4 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

Pre Training Mobility and Warm Up: please 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.

Chest, Shoulders, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Bench Press: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Bench Press: 3S/5R 

3. Paused Seated Arnold Press: 4S/6-8R [3 second pause at the bottom of each rep]

4a. Feet Elevated Bench Dips: 3S/10R [w/ 10 second pause at the top of your first rep, each set]
4b. Single Arm Floor Skull Crushers: 3S/10-12R each side

5. Constant Tension Incline Bench Dumbbell Front Raise: 4S/25R

6a. Incline Bench Plate Low Fly Iso Hold: 4S/30 seconds 
6b. Banded Dumbbell Incline Chest Press: 4S/10R

11/2 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low chest 
*think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press
- pause for 5 seconds 
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Paused Barbell Bench Press

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low chest 
*think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Barbell Bench Press

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of each rep

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat
- grip a dumbbell in each hand and rest them on your quads
- squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso, and a neutral head, neck, and spine 
- raise the dumbbells by lifting each leg and extending each arm as you lift the dumbbells up into the overhead position, palms facing forward
- drive your ribs down 

Execution:
- tuck your elbows just slightly in front of your torso 
- lower the dumbbells to 90 degrees or just below
- rotate the dumbbells forward towards the center until pinkies are together and palms are facing you
- keep the 90 degree bend in your arms, and rotate the dumbbells back out until your palms face forward, pinkies out
[keep this one fluid motion]
- immediately extend your arms and press the dumbbells into an overhead position
- keep dumbbells in line with your shoulders at the top of the rep
- keep your wrists straight, knuckles facing the ceiling

Paused Seated Arnold Press

Rep Count: 10R 
Tempo: 10 second hold at the top of your first rep of each set, steady tempo on following reps
Modification: feet on the ground, legs bent

Set Up: 
- position two benches across from one another
- sit on one of the benches, facing the other
- plant each hand on the edge of the bench, just outside of your hips
- extend your legs out in front of you and elevate your feet on the bench in front of you
- point your toes, pull belly button to spine, and brace
- drive your palms into the bench and lift your glutes off of the bench 
- keep your back close to the bench 
- pin your traps down, shoulders back 

Execution: 
- bend your arms and lower your hips towards the ground below you
- keep your back close to the bench and bend your arms to ~90 degree bend, elbows should point straight back 
*hold this position for 10 seconds on your first rep
- extend your arms and press yourself away from the ground 
- contract your triceps

Feet Elevated Bench Dips [w/ pause at bottom of first rep]

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- lie on the ground in a supine position 
- extend your legs straight out
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- extend your arm and lift the kettlebell over your chest, directly in line with your front delt
- pin your elbow over your front delt 
- tuck your chin 

Execution: 
- keep your elbow in place and bend your arm 
- lower the kettlebell to the side of your head until your arm is bent at least 90 degrees
- extend your arm and lift the kettlebell back up and over your front delt
- contract your tricep
- keep your elbow pinned in place
- keep your wrist straight

Single Arm Floor Skull Crusher

Compound Set

Rep Range: 25R
Tempo: steady

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, plant your feet on the ground 
- press your mid back into the back of the bench 
- extend your arms down by your sides so they hand slightly behind your torso 
- pull belly button to spine, and brace
- tuck your chin 

Execution: 
- keep your arms straight and lift the dumbbells straight forward until they are in line with your front delts
- contract your front delts
- lower your arms back down by your sides
- keep tension in your delts, do not lower your dumbbells all the way down by your sides until you have completed the allotted reps 
- keep your traps down, shoulders back 
- keep arms straight
-

Constant Tension Incline Bench Front Raise [partial reps]

Time: 10-30 seconds
Tempo: hold
Modification: chest fly iso hold 

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a plate in each hand, neutral grip
- sit on the bench, press your mid back into the bench
- extend your arms downy by your sides, slightly behind your torso
- squeeze glutes, pull belly button to spine, and brace 
- tuck your chin 

Execution:
- keep your arms straight and raise the plates forward to meet directly in line with the center of your chest in front of you
- contract your chest, hold this position with your palms up, pinkies together 
- a slight bend in your elbows is ok 
- keep traps down

Incline Bench Plate Low Fly

Rep Count: 10R
Tempo: steady 
Modification: no band

Set Up: 
- set your bench to ~60-70 degree incline
- loop one end of a large loop band around one palm, wrap the band around your mid back, and loop the band around your other palm
- grip a dumbbell in each hand, pronated grip 
- squeeze and pin the band between your palm and the dumbbell
- sit on the bench, plant your feet on the ground 
- press your mid back into the back pad of the bench, pin the band between your back and the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and lift the dumbbells to position them over your chest

Execution: 
- tuck your pinkies forward and bend your arms 
- keep your elbows traveling ~45 degrees from your torso and lower the dumbbells to either side of your chest
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells up and over your chest again with control 
- contract your pecs
- keep your knuckles facing the ceiling, wrists straight

Banded Dumbbell Incline Chest Press

11/2 Chest, Shoulders, Triceps

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 ♾️

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!!

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

JulieAnn

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!

11/2 Chest, Shoulders, Triceps

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