Name: Playbook - Sam Sweeney - 2/1 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.474Z
Duration: 75 min
Description: 2/1 Chest, Shoulders, Triceps

Carmen

Brittany

Felt so strong with this one!! 💪🏼💪🏼

Kelsey

yangBAE

Donna

Chancey

Kathryn Whitten

I said it once and I’ll say it again, man I love being a fellow Sweendogg 💪

Kody Young

Love the neutral grip, and the finisher was just perfect!

Megan

By far one of my favorite chest days. The pump is real. The gains are real. This program/Split is REAL. My poor triceps. I hit 110 for 5 on the last bench and I am loving ittttt.

Connie

karen mclaughlin

Finally got 100 for all 5x5 on bench this week! Moving on UP! Hope you and Noel are enjoying your vacation 🥰🥰🥰

Audry

I don’t know I would enjoy this workout so much!!

Katya

Kimmy

Nicole

Samantha

Jessica

Jennifer Glenn

Becky

Nyakeh

Love working chest. 🔥 Can see my numbers in bench going up 💪🏽

Dedra

LOVE that my noodle arms are starting to show some muscles! Thanks!

Kayla

Heather

That triset and finisher was a burner 😮‍💨

Deja

Omg that finisher. 🥵🔥🔥🔥💕👍🏽

April

Anyone else’s triceps on fire after that triset?

Emily

Feeling jacked! Triceps are trembling 🥵

Amie

Jennifer

Janelle

Gloria

I will not be able to pick up my cup tomorrow!! Only completed 2/10 of the finisher mainly because I could not physically hold myself up anymore lol

Shelby

Ashley Laas

My arms are on fireeeee 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Audi

Wooooh!!! Could only get 5 sets of the finisher!!! Killer!👍🏻👍🏻👍🏻🤩

Donalee

My whole body was shaking by the time I got to the push up. Omg

Rosa

DAMN🔥🔥🔥🔥 I’m sore between yesterday and today

Christina

🔥🔥🔥. The overhead banded raises 😭

I under estimated the finisher today 🥵🔥🫶🏽

Porchia

Maria Zenz

Wow! Looking at this workout it didn’t seem too difficult at first but my husband and I were toast by the time we were in the triset! Killer killer chest day

Mary

Ashley

Tracy

Amanda

Loved it although my arms are toasted 💪🏻🥵

Maryse Lalumiere

Happy Wednesday!

[Week 5 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Chest, Shoulders, Triceps:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: Shoulder Mob: 2 mins minimum 
b. Banded Distraction Elbow Mob: 2 mins minimum per side
c. Banded Distraction Elbow Extensions: 2 minutes minimum per side 
e. 3 minutes Walking Inchworm
f. Banded Pull Aparts: 30R
g. Plank Shoulder Taps: 30 taps total 

Strength Training: 
1. Bench Press: 5S/5R 

2. Dumbbell Z Press: 4S/6-8R

 Compound Set: 
3a. Neutral Grip Barbell Floor Press: 4S/8-10R [2 second eccentric] 
3b. Chest Supported Single Arm Y to Lateral Raise: 4S/6-8R [2 sec pause at top of Y and at top of lateral] 

Triset: 
4a. ROM Controlled Bench Dips: 3S/10-12R [2 second pause at the top] 
4b. Alternating Flat Bench Skull Crushers: 3S/16-20R total 
4c. Banded Full ROM Overhead Raise: 3S/30R 

Finisher: 10S/5R every 10 seconds 
5. Incline Close Grip Push Ups

2/1 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 Mins Minimum

Set Up: 
- loop the band high around a rack 
- loop your hands through the band, thumbs up
- face away from the band and walk forward 

Execution: 
- first, raise your arms overhead and allow the band to pull your arms back, while in a full end range of the overhead position 
- squeeze your glutes, pull your belly button to spine, and drive your ribs down 
- hold in this position and exaggerate your breathing 
- tension hunt and find tight areas
- then flip your arms to full extension position, arms reaching straight back behind you
- the band should track shoulder back and pull your arms together
- again, exaggerate your breathing 
- rotate side to side in both positions, practice external rotation at your shoulders 

*again spend as much time as needed in each position, minimum 2 minutes

Banded Overhead Distraction: Shoulder Mob

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum per side

Set Up: 
- loop the band low around the rack 
- get down on the ground in a kneeling position, facing 90 degrees from the rack/band
- pull the band and loop the free end of the band around your elbow furthest from the rack 
- plant your hand on the ground, fingers pointing in the direction of the band
- glue your palm to the ground by placing your free hand over your hand on the ground- push down 
- keep your shoulder in a stable position over your wrist
- flex your elbow into the band 
- control your arm into extension and allow the band to pull your elbow to its full end range position 
- flex and extend your elbow until you have full range of motion or you feel change
- move palms in both directions [fingers pointing away from rack as well]

Banded Distraction Elbow Extensions

Time: 3 minutes 

Set Up: 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace

Execution: 
- keep a neutral spine and bend your torso towards the ground 
- plant your hands on the ground, under your shoulders
- walk your hands out until they are directly under your front delts, high plank position 
- keep your legs as straight as possible and tip toe your feet in towards your hands [as close as you are able to with straight legs] 
- you may either stand all the way upright again, or stay facing the ground and move direction into the next rep

Walking Inchworm

Rep Count: 30R
Tempo: steady 

Set Up: 
- grip a band with a pronated grip on each end
*the further apart your grip, the less tension from the band, the closer- the more tension 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, brace
- extend your arms straight forward so your hands are in line with your front delts
- keep your traps down, scapula pinned [we want less movement in the scap, more focus on the rear delts here]

Execution: 
- keep your arms straight, a slight bend in the elbows is ok 
- use your rear delts to pull the band apart until your arms are extended out to your sides 
- contract your rear delts 
- release the band with control until your hands are in line with your rear delts again

Banded Pull Apart

Rep Count: 30R total 
Tempo: steady 
Modification: incline plank shoulder taps [hands on bench]

Set Up: 
- get down on the ground in a high plank position 
- position your hands under your shoulders
- drive your feet into the ground 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep hips square to the ground and lift one hand off the ground
- bend your arm and tap your opposite shoulder 
- extend your arm towards the ground again and plant your hand back down on the ground, under your shoulder
- alternate by picking up the other hand to tap the opposite shoulder again 
- keep hips square to the ground, try not to twist each time to tap 
- keep back flat, head/neck/spine neutral

Plank Shoulder Taps

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power
Modification: dumbbell flat bench 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. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- 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 your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your 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]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Bench Press

Rep Range: 6-8R 
Tempo: steady 
Modification: seated overhead press

*remember being seated on the floor requires more mobility and core control, always consider the modifications

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground, extend your legs straight forward, spread them, or sit criss crossed 
- pull belly button to spine, tuck your ribs and brace
- lift the dumbbells up and into the overhead position, dumbbells in line with your shoulders
- think about positioning your armpits forward, shoulders down 

Execution: 
- bend your arms so your elbows travel in line with your shoulders
- lower the dumbbells to tap your shoulders or to a ~90 degree bend in your arms 
- extend your arms and press the dumbbells back up and into the overhead position, armpits forward
- keep your torso upright
- keep wrists straight

Dumbbell Z Press

Rep Range: 8-10R 
Tempo: 2 second eccentric 
Modification: dumbbell neutral grip floor press

Set Up: 
- use the multi grip specialty bar and position it in the rack at a height appropriate for a floor press
- position yourself under the barbell, line your gaze up with the bar
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine and brace
- extend your arms and reach up to grip the bar with a neutral grip, shoulder width apart
- un rack the bar and position it over your chest

Execution: 
- bend your elbows, keep them close to your torso
- lower the bar towards your chest until your triceps tap the ground 
- extend your arms and press the bar back up and over your chest
- contract your chest and triceps

Neutral Grip Barbell Floor Press

Rep Range: 6-8R each side 
Tempo: 2 second pause at the top of the Y raise and 2 second pause at the top of the lateral raise

Set Up: 
- grip a dumbbell in each hand, pronated grip
- set your bench to a ~80 degree incline 
- straddle the bench with your legs
- press your chest, hips into the back of the bench
- squeeze your glutes, pull belly button to spine and brace
- extend your arms holding the dumbbells down so they are in line with your shoulders
- keep one arm extended while the other works

Execution: 
- keep your arm straight and raise the dumbbell in a Y position
- pause for 2 seconds when your dumbbell is overhead
- shift the dumbbell out to your side into a lateral raise position 
- pause for 2 seconds
- lower the dumbbell back down in front of your torso again 
- complete all reps on one side before moving to the next

Chest Supported Single Arm Y to Lateral Raise

Compound Set

Rep Range: 10-12R 
Tempo: 2 second hold at the top of each rep 
Modification: kettlebell floor dips

Set Up: 
- place a plate or stack 2 plates on the ground in front of a flat bench 
- sit on the plates facing away from the bench, back close to the edge of the bench 
- extend your feet out in front of you, toes pointed
- bend your arms and reach them back behind you to grip the edge of the flat bench, palms down 
- pull belly button to spine, and tuck your ribs to brace
*the plates you are seated on should control your ROM here. find what is most comfortable for you- ideally we are looking for a 90 degree bend in your arms- with elbows pointing straight back]

Execution: 
- extend your arms and press glutes off the plates
- contract your triceps at the top of the rep
- bend your arms again- elbows should travel straight back- and lower your glutes to tap the plates below you
- keep your traps down
*if you feel too much strain in your shoulders, raise the height of the plates below you to lesson the tension on your front delts

ROM Controlled Bench Dips

Rep Range: 16-20R total 
Tempo: steady

Set Up:
- grip a dumbbell in each hand, neutral grip 
- lie supine on a flat bench
- plant your feet on the ground 
- extend your arms and position the dumbbells over your chest, in line with your shoulders
- keep elbows pinned in line with your shoulders
- pull belly button to spine, squeeze your gluteus and brace

Execution: 
- keep one arm extended
- bend the other arm and lower the dumbbell back towards the side of your face
- lower the dumbbell to a 90 degree bend in your arm or just below 
- extend your arm and press the dumbbell back up and over your shoulder again 
- alternate each side as you move through reps

Alternating Flat Bench Skull Crushers

Rep Range: 30R quick 
Tempo: steady, quick 
Modification: banded overhead raise

Set Up: 
- loop a band low around a rack or machine 
- face the band and sit on the ground in front
- grip the band with a pronated grip 
- scoot away from the band until you are able to feel the tension pull you forward with your arms extended in front of you
- extend your arms so your hands are in line with your front delts
- pull belly button to spine and tuck your ribs- brace
- extend your legs straight in front or spread them

Execution: 
- keep your arms straight and raise the band straight up and into the overhead position
- think armpits forward at the top of the rep 
- with arms straight, lower the band again until your hands are in line with your front delts again 
- continue reps

Banded Full ROM Overhead Raise

Triset

Rep Count: 5R 
Tempo: steady 
Modification: drop to your knees

*the higher the incline the less weight you will have to push

Set Up: 
- use a bench or position a barbell in the rack at an appropriate height for incline push ups
- stand in front of the bench or bar
- position your hands on the bench or bar in a close grip [almost touching] 
- step your feet back into a push up position
- squeeze your glutes, pull belly button to spine and brace
- keep head, neck, spine neutral 

Execution: 
- bend your elbows, keeping them tucked to your sides, and lower your chest towards the bench or bar
- tap your chest to the bench or bar [or get as close as you are able] 
- extend your arms and press yourself back up into the start position 
- make sure your body travels in one straight line

Finisher: Incline Close Grip Push Ups

2/1 Chest, Shoulders, Triceps

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

6/16 Quads, Glutes

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!

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.

2/1 Chest, Shoulders, Triceps

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