Name: Playbook - Sam Sweeney - 11/3 Push [Chest, Shoulders, Triceps]
Uploaded: 2026-06-17T00:04:41.466Z
Duration: 90 min
Description: 11/3 Push [Chest, Shoulders, Triceps]

Love chest day. Will feel it tomorrow forsure

Dedra

Got it done..better late than never I suppose. Burn!

Serena

A few surprises in there that my shoulder didn't like but was able to modify to make it work. 
Thanks Sam!

Tamara

The side lying db raise got my muscles working in a whole new way and I absolutely Loved it!! 😍

Megan

Marsha Ross

Katie

Amie

Accidentally did Barbell rather than Dumbbell presses....but felt great!

Michelle 

Love using the outline but modifying to exercises I’m working on! Such as push ups instead of corkscrews

Becky

Kate

Jennifer

A day behind this week and at home today but worth it!!! 🔥🔥🔥

Daniela

Porchia

Karen Arce

Katherine Maestas

Whew 😅 triceps are cooked! 💪🏼🔥

Mia Arrowsmith

Sonja

Brittanie

Bradley

I need a spotter for those incline presses. I enjoyed every bit of those workout 
Thank you 🙏🏼

Lorena

My initial workout using your app. Enjoyed the exercises and the reps. Challenging, but doable.

Aileen

Tiffany

Regina

Perfect start to a Monday. My goal is to finally hit 50 lb DB for chest press

Marta

JulieAnn

Kimmy

Suanne Camacho Tumaquip

Mary

Kimberly R

Happy Monday!
 
Week 2 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 Side Lying Dumbbell Raise (flat bench): 3S/8-10R each side
4b. Seated Smith Machine Overhead Press (unsupported): 3S/6-8R 

5. Double Cable Behind the Back Lateral Raises (no grip): 2S/Failure [as many reps as you can while maintaining good form]

6a. Cable Straight Bar Overhead Extensions: 2-3S/8-12R
6b. Single Arm Dumbbell Tricep Kickback: 2-3S/6-8R each side 

7. Incline Bench Corkscrew Fly: 2S/Failure [as many reps as you can while maintaining good form]

11/3 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: 8-10R each side
Tempo: steady
Modification: single arm lateral raise 

Target muscle group: delts

Set Up: 
- grip a dumbbell in one hand
- lie on your side on a flat bench 
- extend your arm down, so the dumbbells hangs down towards the ground in front of your torso
- hold onto the bench with your arm closest
- bend your legs and press your hip into the bench 

Execution: 
- keep your arm straight and raise your arm forward and over your delt
- contract your delt at the top of the rep
- lower the dumbbell in front of your torso and towards the ground again 
- try not to swing or sway as you raise the dumbbell

Single Arm Side Lying Dumbbell Raise (flat bench)

Rep Range: 6-8R 
Tempo: steady 
Modification: seated (unsupported) barbell or dumbbell overhead press

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

Set Up: 
- position your flat bench in the center of the smith machine. 
- sit on the bench, plant your feet on the ground
- keep a tall and upright torso
- extend your arms overhead to grip the bar with a pronated grip, shoulder width apart
- pull belly button to spine, drive your ribs down, and brace
- unlock the bar and extend your arms overhead 

Execution: 
- bend your arms, keep your elbows traveling slightly in front of your torso
- 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 with control 
- contract your delts

Seated Smith Machine Overhead Press (unsupported)

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 
Modification: dumbbell seated incline bench lateral raise (arms behind torso), or standing lateral raise with arms behind torso

Target muscle group: lateral delts

Set Up: 
- attach cuffs or single arm handles to either side of the cables and position them low
- loop your hands through each handle so the handle pulls on your wrists
- turn away from the cables so they cross behind your torso
- take 2-3 steps forward
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso
- pin your traps down, shoulders back 
- keep your arms straight
- lean your torso forward just slightly

Execution: 
- pull the cables and raise your arms out to your sides and slightly in front of your torso
- when your hands are in line with your delts, contract your delts
- lower your arms down and back by your sides with control

Double Cable Behind the Back Lateral Raise

Rep Range: 8-12R
Tempo: steady
Modification: seated dumbbell or band overhead extensions 

Target muscle group: triceps 

Set Up: 
- attach a straight bar to one side of the cables and position it low
- step in front of the cable
- grip the bar with a pronated grip, shoulder width apart
- turn away from the cable and take 2-3 steps away 
- raise your arms into a 90 degree bend over your head
- pin your elbows over your delts
- squeeze your elbows close by your ears
- tuck your ribs down
- squeeze your glutes, set a neutral pelvis position, and brace
- keep traps down

Execution: 
- pull the bar and extend your arms straight overhead
- contract your triceps
- keep elbows pinned in place and bend your arms 
- lower the bar behind your head again with control 
- keep wrists pinned straight

Cable Straight Bar Overhead Tricep Extensions

Rep Range: 6-8R each side
Tempo: steady

Target muscle group: triceps

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand in front of a rack, facing the rack in a staggered stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the ground
- extend your free arm forward to grip the rack for stability
- bend your arm holding the dumbbell at 90 degrees
- pin your elbow by your side, squeeze it in close
- keep your back flat

Execution: 
- extend your arm and kick the dumbbell straight back behind you
- contract your tricep
- keep your elbow high, pinned close to your torso
- bend your arm back to 90 degrees

Single Arm Tricep Kickback

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: dumbbell chest fly 

Target muscle group: chest

Set Up:
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand, supinated grip
- sit on the bench, plant feet on the ground, press your back into the pad
- extend your arms and lift the dumbbells to position them over your chest
- pinkies together over the center of your chest 

Execution: 
- bend your arms and lower the dumbbells to either side of your chest
- as you lower the dumbbells, rotate your grip out to pronated at the bottom of the rep
- extend your arms and press the dumbbells over your chest
- rotate your grip back to supinated at the top of the rep, pinkies meeting in the center over the center of your chest 
- contract your chest
- keep this one fluid movement

Incline Bench Dumbbell Corkscrew Fly

11/3 Push [Chest, Shoulders, Triceps]

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

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 ♾️

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

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)

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!

11/3 Push [Chest, Shoulders, Triceps]

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