Name: Playbook - Sam Sweeney - 11/28 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:44.843Z
Duration: 45 min
Description: 11/28 Chest, Delts, Triceps

Kelby Kletchka

Those hip banded close grip pushups! 🥵

Callie

Feeling so much smoother with those chest press floor lifts!

Kody Young

Megan

Heather

What triceps…oh yea, they fell off on the last two sets of brutal diamond push ups to failure 😣 🔥👍

Diana

The MP is my nemesis. Can’t budge it.not even 2 1/2 plate🫣

Lisa

Love a good pump on a Monday morning 🔥

Lakshmi Neelesh Nimmagadda

Gabrielle

Thag shoulder superset at the end! Loved it.

Audry

Amber

Kimmy

Dedra

Great chest workout. Felt it more in the final 2 reps especially in military press.

Dominique

This is exactly what my soul needed! Feel like this workout slowly got me back into my groove! 💪🏼

DeAnna

Janelle

Deja

Arms were dead after this one 😮‍💨

Kashay Sullivan

Becky

Caroline Kuc

Nyakeh

Kailey

Yanely

Steve

Loving these easy to do in public gym work outs! Great flow 👌🏻

Corrine

My arms were toast after those push up to failures. 🔥💪🏻

Alicia Heier

Mia Arrowsmith

Anybody else almost fall on their face at the end? No? Just me?😅😂

Sarah Arnett

Rachel

🔥Upper body heavy and tight! Going to feel that tomorrow.

April

Lacey

Floor press never seems to give the same pump as a bench press…:

Marquis

Not sure if I can go to work after this workout 😂 😂 😂

Olga

Loved this entire workout! 
For someone that has been lifting for years it’s hard for me to stay challenged…but the Sweeneys keep my on my toes😝

Regina

Carly

Porchia

Serena

Paula

Jodi

Anne

Chelsey

Tasha

Hands were shaking when putting on eyeliner !!

Aimee fong

Holy hardest chest day of my life in the best way!!!!

Maria Zenz

Happy Tuesday!

Week 3 of 6 week split

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development. 

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, Delts, 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. Barbell Floor Press: 4S/4-6R 
	
2. Dips (assisted): 4S/3-5R paused + 3-5R steady [2 second pause at the top of first 3-5R, steady tempo on final 3-5R. 6-10R total]
	
3. Standing Military Press: 4S/6-8R [3 second eccentric]
	
4a. Single, Single, Double Incline Bent Arm Chest Fly: 3S/4-6R each side + 10R together [18-22R total]
4b. EZ Bar rolling Skull Crushers: 3S/8-10R 
	
5a. Single, Single, Double Seated Lateral Raise: 3S/4-6R each side + 10R together [18-22R total]
5b. Chest Supported Dumbbell Front Raise: 3S/10-12R 
	
6. Hip Banded Close Grip Push Ups: 2S/F

11/28 Training Day Overview

Rep Range: 4-6R
Tempo: power, steady
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and lift the bar 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 and point your toes or bend your knees and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- depress your scapula and create a tight posterior chain, think about breaking the bar in half 
- life the barbell from the rack and position it over your chest
- keep your knuckles facing the ceiling 

Execution: 
- bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards the center of your chest
- tap your triceps to the ground at the bottom of the rep 
- extend your arms and press the barbell back up and over your chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Range: 3-5R paused + 3-5R steady 
* 6-10R total
Tempo: 2 second pause at the top of first 3-5R, steady tempo on final 3-5R.
Modification: bench dips

*band or machine assisted or weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip
- squeeze your glutes, pull belly button to spine, tuck your ribs to help hold the brace and create full body tension
- squeeze your scapula together and extend your arms as you press yourself up
- legs straight below you, toes pointed, or legs bent and crossed behind you 
- tuck your chin

Execution:
- bend your arms, keep your elbows traveling directly behind you, squeezed in close to your sides
- dip your chest forward slightly, and lower until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms
- contract your chest and triceps 
- do not lock out or hyperextend your arms at the top of the rep 
- keep shoulders down and back

Dips [weighted or assisted- tempo change]

Rep Range: 6-8R 
Tempo: 3 seconds eccentric 
Modification: standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Standing Military Press

Rep Range: 4-6R each side + 10R together 
*18-22R total
Tempo: steady

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the bench
- press your back into the bench, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- use your knees to help lift your dumbbells up and over your chest, palms facing in 
- tuck your chin

Execution: 
- keep one arm extended, dumbbell over your chest
- bend your other arm and lower the dumbbell out to your side
- lower to a 90 degree bend in your arm at the bottom of the rep 
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest
- repeat on your other side
- to finish the set, bend both arms
- lower the dumbbells wide and out to each side, 90 degrees at the bottom of the rep
- extend both arms and press the dumbbells up and over your chest again 
- contrac your chest
- keep your wrists straight, knuckles facing the ceiling

Single, Single, Double Incline Bent Arm Chest Fly

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell rolling skull crushers

Set Up: 
- grip an EZ bar with both hand, pronated grip, shoulder width apart
- sit on a flat bench, lie back in a supine position 
- plant your feet on the ground, press your mid back into the bench 
- extend your arms and position the bar over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your elbows over your shoudlers
- keep your wrists straight 

Execution: 
- bend your arms and lower the bar towards your forehead 
- lower the bar to a 90 degree bend in your arms
- drop your elbows to either side and bring the bar over your chest, arms bent
- extend your arms and press the bar up and over your chest again 
- contract your triceps and chest at the top of the rep
- keep it one fluid movement
- wrists should stay straight

EZ Bar Rolling Skull Crushers

Compound Set

Rep Range: 4-6R each side + 10R together 
*18-22R total
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support
- plant your feet on the ground, drive your mid back into the bench 
- pull belly button to spine and set your brace
- begin with your arms down by your sides 
- keep a tall torso, neutral spine
- keep arms straight [only a slight bend if needed]

Execution: 
- keep one arm down by your side
- raise your other arm out to your side, until the dumbbell is in line with your lateral delt
- contract your delt
- lower your arm back down to your side
- repeat on the other side
- to finish the set, raise both arms out to your sides, in line with your lateral delts
- contract your delts
- lower your arms back down to your sides again 
- keep your traps down, shoulders back
- keep wrists straight

Single, Single, Double Seated Lateral Raise

Rep Range: 10-12R 
Tempo: steady

Set Up: 
- set your bench to 70-80 degrees
- grip a dumbbell in each hand, pronated grip
- straddle the seat of the bench, facing the back pad
- press your chest and hips against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down from your delts on either side of the bench 
- keep your arms straight, traps down 

Execution: 
- with straight arms raise the dumbbells straight forward until they are in line with your front delts
- contract your front delts
- lower your arms with control until your dumbbells are below your delts again 
- keep wrists straight, traps down

Chest Supported Dumbbell Front Raise

Rep Count: Failure
*as many reps as you can with good form
Tempo: steady
Modification: no band or close grip incline push ups

*fall to knees if needed 

*use pins of a barbell rack or heavy dumbbells to secure the band on either side

Set Up: 
- secure the band low on either side 
- sit on the ground behind the band
- slide your legs under the band and position the band across your hips 
- plant your hands on the ground, close grip, inside shoulder width 
- step your feet back into a high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a stiff torso 
- tuck your chin 

Execution: 
- bend your arms and keep your elbow squeezed close to your sides
- lower your chest towards the ground
- tap the ground with your chest or get as close as you can
- extend your arms and press your chest away from the ground again 
- contract your chest and triceps at the top of the rep 
- keep your body traveling in one straight line- do not let your hips rise or fall faster than your chest

Hip Banded Close Grip Push Ups

11/28 Chest, Delts, 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

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

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)

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)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

11/28 Chest, Delts, Triceps

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