Name: Playbook - Sam Sweeney - 2/22 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.368Z
Duration: 75 min
Description: 2/22 Chest, Shoulders, Triceps

Such a good workout! My arms are shaking! 💀🥵

Nicole

yangBAE

Pressed for time - didn’t get to all of it 🥲 but pushed HARD🔥

Ginna

A nice little workout I was able to do at home!

Sarah Guzak

Humberto

Since the mobility drills have been added, not only have I not experienced pain or discomfort but have been hitting PRs in many of the compound lifts! Mainly in lifts I have never been able to hit PRs on because of pain. 👍😃

Diana

My shoulders and chest are weakest / mobility not great so don’t love these days but also know means need to work on it eeeeven more! X

Anjali

Great workout. Feel it burning in the right places.

Dominique

Worked these shoulders to their limits today, which left me feeling absolutely strong and accomplished 💪

Megan

Kadie

Kelsey

Jess

Struggled a bit and had to modify due to sprained wrist 😢

Libby

Loving the shake up to DB bench. Feeling STRONG 💪

Audry

Rachel

Amanda Burke 

My arms are done 🫠🫠🫠😂💪🏻

Audi

feels like I just did 5 rounds of CPR. Ouch! 🥵

Katie

Whew!!! That push up superset was a killer 🔥🔥

Amie

Yesenia

had to shorten the finisher because of time but still FIREEEE🥵

Rachael Milbrook

Corrine

Deja

Great workout. That cable over press was 🔥. Felt my shoulders burning on that one.

Dedra

Stefanie

Janelle

The week just keeps getting better and better

Brenda

Set my shoulder ligaments on fire! Yikes!

Julie

Good start of the morning 😊💪🏽👍🏾

Kimmy

Jessica

Just love these workout!  Now to cardio! 🔥

Those push-ups today! And love the new addition on your arm 🔥❤️

Brandi

Christina

Today was energy was fueled by determination, not so much motivation. Still got it done 💪🏾

Porchia

Amazing! Only request I have is if you could include which muscle group the specific exercise is targeting.

Teagan

Nyakeh

Lakshmi Neelesh Nimmagadda

Maria Zenz

Shoulders on 🔥(like the new addition to your sleeve)

Tasha

Samantha

Maryse Lalumiere

Happy Wednesday! 

Week 2 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. Barbell Push Press: 5S/5R 

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

 Compound Set: 
3a. Seated [floor] Cable Overhead Press: 3S/20R
3b. Neutral Grip Push Ups: 3S/6-8R [2 second pause mid rep on concentric]

Superset: 
4a. Dumbbell Around the World Raise: 3S/10-12R [3 second eccentric]
4b. Seated Cable Overhead Extensions: 3S/8-10R [3 second eccentric]

Compound Set: 
5a. Incline Bench Low Chest Fly: 4S/20R, 15R, 10R, 5R 
5b. Incline Bench Supported Tricep Kickbacks: 4S/20R, 15R, 10R, 5R

2/22 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 Count: 20R
Tempo: steady 
Modification: seated banded overhead press, or dumbbell Z press, 

Set Up: 
- attach a straight bar to one side of the cable and position it low 
- step in front of the cable, face the cable 
- sit on the ground, extend your legs or bend your knees and plant your feet on the ground 
- grip the straight bar, shoulder width, pronated grip 
- pull your belly button to spine, tuck your ribs down and brace
- keep an upright torso
- lift the bar to your shoulders, elbows forward and in line with your wrists

Execution: 
- press the straight bar straight up and over your head
- fully extend your arms overhead
- bend your elbows, keep them pointing forward, and lower the bar to your shoulders 
- keep chest tall and facing forward

Seated [floor] Cable Overhead Press

Rep Range: 8-10R 
Tempo: 2 second pause mid rep on concentric 
Modification: paused incline push ups 

Set Up: 
- place two dumbbells on the ground, shoulder width apart 
- get down on the ground in a prone position 
- grip each dumbbell with a neutral grip 
- squeeze your glutes, pull your belly button to spine and brace
- step feet back into a push up position with hands supported on dumbbells 
- tuck your chin 

Execution: 
- bend your elbows, keep them close to your sides and lower your chest towards the ground 
- lower your chest to dumbbell level or slightly below 
- drive your palms through the dumbbells and press yourself halfway up
- pause for 1-2 seconds at the mid point of the rep
- extend your arms and press yourself up back into the start position 
- contract your chest

Neutral Grip Paused Push Ups

Compound Set

Rep Range: 10-12R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in each hand
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms holding the dumbbells down by your sides
- keep arms straight 

Execution: 
- raise the dumbbells out to your sides
- once you reach level with your shoulders, continue to raise overhead and rotate your grip to pronated at the top of the rep 
- dumbbells should meet overhead at the top, palms facing forward
- lower the dumbbells with control, rotating your grip back to neutral when dumbbells are back down by your sides

Dumbbell Around the World Raise

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: seated dumbbell overhead extensions

Set Up: 
- attach the straight bar to one side of the cable and position it low
- position a seated bench in front of the cable, facing away 
- grip the straight bar with a pronated grip, shoulder width or just inside 
- sit on the bench facing away , push your back into the seat 
- squeeze your glutes, pull belly button to spine, and brace
- lift the cable and extend your arms overhead
- pin your elbows in line with your shoulders

Execution: 
- with elbows pinned, bend your arms and lower the bar back behind your head
- lower the bar to reach a 90 degree bend or just below 
- extend your arms and press the cable back overhead
- contract your triceps 
- keep chest/torso upright and facing forward

Seated Cable Overhead Extension

Rep Count: 20R, 15R, 10R, 5R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, supinated grip
- sit on an incline bench set at 60-70 degrees 
- extend your arms down by your sides, behind your torso 
- pull belly button to spine, drive your ribs down and brace 

Execution: 
- keep arms straight and lift the dumbbells forward and towards the center
- when the dumbbells are chest level, pinkies meet in the middle, contract your pecs
- lower the dumbbells back down to your sides with control

Incline Bench Dumbbell Low Fly

Rep Count: 20R, 15R, 10R, 5R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- set an incline bench to 60-70 degrees 
- straddle the bench and position yourself chest down 
- squeeze your glutes, pull belly button to spine and brace
- keep chest, hips pinned to the bench 
- bend your elbows and pin them behind your torso, squeeze them in close to your sides
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- extend your arms and kick the dumbbells straight back behind your torso 
- when arms are extended straight back, contract your triceps 
- keep elbows pinned and bend your arms again as you lower the dumbbells back to the start position

Incline Bench Supported Tricep Kickbacks

2/22 Chest, Shoulders, Triceps

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

Jennifer

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 ♾️

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 🔥

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.

2/22 Chest, Shoulders, Triceps

Community

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