Name: Playbook - Sam Sweeney - 11/24 Push [Chest, Shoulders, Triceps]
Uploaded: 2026-06-17T00:04:41.384Z
Duration: 75 min
Description: 11/24 Push [Chest, Shoulders, Triceps]

Serena

Marsha Ross

Megan

Nyakeh

Taking a deload week to finish the year strong

Katie

Jennifer

Megan Laudick

Maybe have more modifications with different equipment. I had to run to different rooms to cycle through the workout properly

Kali

Porchia

Feeling so strong 🙌🏼 🙌🏼 🙌🏼

Mia Arrowsmith

Jessica

That one was a banger to kick off the last week of this split! 🔥

Bradley

Regina

Brittanie

Let’s go!! Monday workout done and it is fire!!!

Marta

Kimmy

JulieAnn

Suanne Camacho Tumaquip

Deload week… always a great time to reset but still keep moving.

Kimberly R

Happy Monday!
 
Week 5 of 5  [optional deload week]

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. Incline Bench Alternating Front Raise: 3S/16-20R total
4b. Single Arm Chest Supported  Overhead Press :3S/6-10R each side

5. Standing Super ROM Lateral Raise: 1-2S/Failure [as many reps as you can while maintaining good form]

6a. Smith Machine Close Grip Bench Press: 2-3S/6-8R
6b. Banded Tricep Extensions: 2-3S/15-20R 

7. Decline Chest Fly: 1-2S/Failure [as many reps as you can while maintaining good form]

11/24 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: 16-20R total 
Tempo: steady

Target muscle group: delts

Set Up: 
- set your bench at a ~75-80 degree incline 
- grip a dumbbell in each hand
- sit on the bench, press your back into the pad
- extend your arms down by your sides so the dumbbells hang down slightly behind your torso
- pin your traps down, shoulder back 

Execution: 
- keep one arm extended down by your side
- raise the other arm straight forward
- rotate your grip to pronated at the top of the rep, dumbbell in line with your front delt
- contract your front delt
- lower the dumbbell back down by your side 
- alternate each arm, each rep

Incline Bench Alternating Front Raise

Rep Range: 6-10R each side
Tempo: steady 

Target muscle group: delts 

Set Up: 
- grip a dumbbell in one hand, pronated grip
- straddle the seat of the bench and press your torso into the pad of the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- hug the bench with your free arm
- lift the dumbbell and extend your arm overhead, position the dumbbell over your delt
- tuck your pinky forward slightly 

Execution: 
- bend your arm and lower the dumbbell 
- lower to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell overhead again 
- keep the dumbbell traveling in a straight line overhead

Single Arm Chest Supported 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: 
- grip a dumbbell in each hand, neutral grip
- stand with feet hip width apart, squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep your arms straight 

Execution: 
- raise your arms out to your sides, slightly in front of your torso
- raise your arms above your delts, super range of motion 
- hold tension in your lateral delts
- lower your arms back down by your sides

Standing Super ROM Lateral Raise

Rep Range: 6-8R
Tempo: steady
Modification: ez bar or barbell close grip bench press, or diamond push ups

Target muscle group: triceps 

Set Up: 
- position a flat bench under the smith machine 
- lie in a supine position under the bar, chest directly under the bar
- extend your arms and grip the bar with a close grip

Execution: 
- unlock the machine and bench your arms
- keep elbows tucked at a 45 degree angle from your torso
- lower the bar to your chest
- extend your arms and press the bar away 
- contract your triceps

Smith Machine Close Grip Bench Press

Rep Range: 15-20R
Tempo: steady
Modification: cable rope tricep extensions

Target muscle group: triceps

Set Up: 
- loop the band high around the rack 
- step under the band, grip the band with a supinated grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- bend your arms, pin your elbows by your sides
- pin your traps down, shoulders back

Execution: 
- pull the band and extend your arms towards the ground on either side
- contract your triceps
- bend your arms and guide the band back to 90 degree bend in your arms 
- keep wrists straight

Supinated Grip Banded 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: slide a plate or two under one end of a flat bench to create a slight decline

Target muscle group: chest

Set Up:
- grip a dumbbell in each hand, neutral grip 
- lie on a decline bench in a supine position, chest at the low end of the bench 
- extend your arms and position the dumbbells over your chest, palms facing in
- pin a slight bend in your arms

Execution: 
- extend your arms and lower the dumbbells out to either side of your chest
- lift the dumbbells over your chest again 
- contract your chest

Decline Chest Fly

11/24 Push [Chest, Shoulders, Triceps]

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

6/16 Quads, Glutes

Audry

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!!

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

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!

11/24 Push [Chest, Shoulders, Triceps]

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