Name: Playbook - Sam Sweeney - 2/15 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.401Z
Duration: 75 min
Description: 2/15 Chest, Shoulders, Triceps

Brittany

Kathryn Whitten

yangBAE

I know it’s early but loving this split already!

Meghan

Eduardo

Stephanie

I was so excited to have shoulders for a primary, and I was not disappointed!! Boulder shoulder central up in here💪😍 Psyched for these coming 6 weeks!

Megan

Humberto

Kimmy

Kelly

Sean

LOVING the shake up of primary movements. Helloooooo new fave push press!

Audry

Lakshmi Neelesh Nimmagadda

Haley

Mary Comerford Rai

That was killer. Had a really hard day and was gonna skip, but luckily my son convinced me to get it in 🙏🏻💗💪🏼. My triceps are toast 😭

Amie

Alicia Heier

Great chest, shoulders and triceps to end my Wednesday. 🔥

Dedra

Donna

Loving everything about this week’s workouts!

Jennifer

Shae

Jayne

Tiffany

April

Lacey

Best chest workout so far 🔥 pump is unreal 💪🏻

Klaudia

Janelle

Tasha

Jesika

Emma

Mia Arrowsmith

Nikki

Michelle 

Becky

Loooved this one! 
All the basics👏🏻

Christina

Rebecca

Porchia

Ginna

Jenn

Maria Zenz

Alexis

This was a fun one. The pump is real 🔥

Kristie

Maryse Lalumiere

Xenia

Maranda

Victoria

Happy Wednesday! 

[Week 1 of 6 in the current split- we are extending the last split but replacing primary/secondary movements]

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. Barbell Push Press: 5S/5R 

2. Dumbbell Flat Bench Chest Press: 4S/8-10R 

 Compound Set: 
3a. Seated Arnold Press: 3S/10-12R 
3b. Incline Bench Neutral Grip Chest Press: 3S/6-8R 

Superset: 
4a. Single Arm Leaning Lateral Raise: 3S/15R each side 
4b. EZ Bar Skull Crushers: 3S/8-10R 

Compound Set: 
5a. Pronated Grip Chest Fly Machine: 4S/5R, 8R, 12R, 15R 
5b. Cable Straight Bar Pronated + Supinated Extensions: 5R [each way], 8R [each way], 12R [each way], 15R [each way]

2/15 Training Day Overview

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: steady, power
Modification: dumbbell push press, or barbell/dumbbell overhead press

Set Up: 
- rack the bar at shoulder level or just below 
- step your feet under the bar
- grip the bar with a pronated grip, shoulder width apart
- elbows should be down, palms foward
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the bar and step back from the rack ~3 steps

Execution: 
- bend your knees and push your hips back just slightly 
- extend your legs and press up onto the balls of your feet
- simultaneously extend your arms and press the barbell up and directly over your head [move your head under the barbell at the top]
- keep elbows pointing forward and in line with your delts as you press
- make sure your are fully locked out at the top of the rep 
- bend your elbows and lower the barbell with control 
- ‘catch’ the barbell with soft knees at collarbone or just below 
- keep a stiff trunk to support the momentum 
- keep explosive in your press

Barbell Push Press

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench
- plant your feet firmly on the ground
- pin your mid back to the bench
- squeeze your gluteus, pull belly button to spine and brace
- keep wrists straight and pronated grip on the dumbbells, tuck your pinkies forward just slightly to keep position 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest
- drive your feet down through the ground and press the dumbbells back up and over your ches
- dumbbells should be in line with your chest at the top of the rep
- contract your chest
- keep knuckles facing the ceiling and wrists straight
- do not clang your dumbbells together at the top of the rep

Dumbbell Flat Bench Chest Press

Rep Range: 10-12R 
Tempo: steady 

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, tuck your ribs down and brace
- keep a neutral head, neck, spine
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward

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

Seated Arnold Press

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- set an incline bench to approximately 60 degree incline
- grip a dumbbell in each hand and sit on the bench
- plant your feet on the ground and rest the tops of the dumbbells on the tops of your knees
- lift each leg as you rock your torso back so your back is pressed into the bench
- position the dumbbells above your high chest, with a neutral grip
- press your mid/high back into the bench and keep your feet planted firmly on the ground
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- retract your scapula, bend your elbows and keep them close to your sides [~45 degrees from torso] 
- lower the dumbbells until you reach a 90 degree bend in your arms or until you reach a full stretch through your chest [sub 90 degrees depending on your mobility]
- at the bottom of the rep your elbows should be ~45 degrees from your torso, chest fully stretched
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest [keep the dumbbells in line with your front delts at the top, keep space between them at the top] 
- contract your high chest at the top of the rep
- keep wrists straight and knuckles facing the ceiling

Incline Bench Neutral Grip Chest Press

Compound Set

Rep Range: 15R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- stand next to a rack or machine
- grip the rack/machine with the hand closest [not holding the dumbbell]
- step your feet close to the rack
- extend your arm and lean your body away from the rack 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm holding the dumbbell straight down from your shoulder
- keep chest and hips square forward

Execution: 
- keep your arm straight and raise the dumbbell out to your side
- raise the dumbbell until your dumbbell is in line with your shoulder 
- contract your lateral delt
- lower the dumbbell with control back down by your side
- complete all reps on one side before moving to the next 
- the lean will give you greater ROM, control the momentum

Single Arm Leaning Lateral Raise

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

Set Up: 
- load an EZ bar with appropriate weight [or no weight]
- sit on a flat bench 
- grip the EZ bar inside shoulder width, pronated grip 
- lift the bar and rock yourself back to lie on the flat bench 
- plant your feet on the ground 
- pin your mid back to the bench
- squeeze your gltues, pull belly button to spine, and brace
- extend your arms and position the bar over your chest
- pin your elbows in line with your shoulders, keep them from flaring through the set

Execution: 
- bend your arms and lower your bar back towards your forehead 
- lower the barbell to at least a 90 degree bend in your arms 
- extend your arms and press the bar back up and over the chest
- contact your triceps

EZ Bar Skull Crushers

Superset

Rep Count: 5R, 8R, 12R, 15R 
Tempo: steady 
Modification: pronated grip dumbbell chest fly 

Set Up: 
- set up on the chest press machine, press your mid back into the seat, plant your feet on the ground
- grip each of the handles with a pronated grip, palms down- leading with the thumbs 
- hands should be in line with or slightly below your shoulders 
- squeeze your glutes, pull belly button to spine, tuck your ribs down to brace 

Execution: 
- lock in a very slight bend in your elbows
- lead with your thumbs and pull the handles so they are in line with the center of your chest
- contract the high chest/upper pecs at the top of the rep [palms in line with your pecs]
- release the weight with control until you are in a fully stretched position across the chest/pec

Pronated Grip Chest Fly Machine

Rep Count: 5R [each way], 8R [each way], 12R [each way], 15R [each way
**10R, 16R, 24R, 30R total**
Tempo: steady 
Modification: banded pronated + supinated extensions 

Set Up: 
- attach a straight bar to one side of the cable and position it high
- stand in front of the cable, facing the cable 
- grip the straight bar with a supinated grip to begin 
- lock wrists so they stay straight 
- lean your chest forward just slightly 
- contract your glutes and pull belly button to spine, tuck your ribs down and brace
- bend your arms to pin your elbows by your sides
- begin with arms bent at 90 degrees, palms up, elbows pinned by your sides

Execution: 
- extend your arms and pull the bar down towards your quads
- when your arms are fully extended, contract your triceps
- keep your elbows pinned by your sides and release the bar back towards the cable with control until your arms are bent at 90 degrees again
- complete the listed rep count with a supinated grip before switching your grip to pronated and completing the same listed rep count

Cable Pronated + Supinated Extensions

2/15 Chest, Shoulders, Triceps

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

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

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

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!!!

2/15 Chest, Shoulders, Triceps

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