Name: Playbook - Sam Sweeney - 2/6 Chest, Front Delts, Lateral Delts [CH WK5/D4]
Uploaded: 2026-06-17T00:04:42.981Z
Duration: 75 min
Description: 2/6 Chest, Front Delts, Lateral Delts [CH WK5/D4]

Serena

Kalen

Taylor

Perfect balance of both bilateral and unilateral strength and endurance with this one 🙌

Megan

Chest and delts are feeling soooo good and strong 🔥

Love every minute of this one ❤️❤️❤️

Katrina

Nadine

Lorena

Elaine Rondon

Katelyn

hillary

Brittney

JulieAnn

I Loved everything about this workout!🔥🔥👊🏽

April

Great one PR in the incline press🎉🎉💪🏼

Joanne Nichols

Barbi

Mia Arrowsmith

Marta

Eleah

Becky

Happy Thursday! 

Week 5 of 6 week split 

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, Front Delts, Lateral Delts:

1a. Paused Chest Supported OH Press:  3S/5R w/ 5 second pause at the top of each rep 
1b. Slow Eccentric Push Ups (incline or flat): 3S/5R w/ 5 second slow eccentric 

2. Barbell Incline Bench Press: 5S/3-5R 

3. Flat Bench Neutral Grip Dumbbell Chest Press: 3S/15R, 10R, 8R, 5R 

4. Seated Single Arm Front Raise: 3S/10-12R each side

5a. Machine Alternating Chest Fly: 4S/45 seconds
5b. Standing Dumbbell SeeSaw Press:  4S/45 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 5 minutes: 
6a. Jumping Inchworms: 20 seconds
6b. Dead Ball Slams: 5R

2/6 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 

Target Muscle Group: delts

Set Up: 
- set your incline bench to a ~70-80 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and sit on the seat 
- press your chest into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells and pin your arms at a 90 degree out to each side (the bottom position of an overhead press)
- keep your chin tucked and a neutral head, neck, and spine

Execution: 
- follow the angle of the bench and extend your arms and press the dumbbells overhead
- think about reaching your arms overhead at the top of the rep 
- bend your arms, squeeze your scapula together, and lower the dumbbells back to a 90 degree bend on either side
- keep wrists pinned straight
- keep head, neck, and spine neutral

Paused Chest Supported Overhead Press

Rep Count: 5R
Tempo: 5 second eccentric
Modification: incline push ups (hands on bench, feet on ground), and/or drop to your knees

Target Muscle Group: chest

Set Up:
- plant your hands on the ground, under your front delts, just outside of your chest
- step your feet back into a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your torso traveling in a stiff, straight line- back flat

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest towards the ground
- lower to at least a 90 degree bend in your arms, or tap your chest to the ground if possible
- extend your arms and press your chest away from the ground again 
- contract and keep tension in your chest

Slow Eccentric Push Ups (incline or flat)

Primer Compound Set

Rep Range: 3-5R
Tempo: steady 
Modification: dumbbell incline chest press

Target Muscle Group: chest (upper pecs)

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Barbell Incline Bench Press

Rep Range: 15R, 10R, 8R, 5R 
*adjust load to fit rep count as appropriate 
Tempo: steady 

Target Muscle Group: chest 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a flat bench, rest the dumbbells on your knees
- rock back into the supine position on the flat bench, plant your feet on the ground 
- position the dumbbells directly over your chest, palms facing each other
- squeeze your glutes, and set your brace
- keep your wrists pinned straight 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower the dumbbells on either side of your chest
- bend your arms to at least 90 degrees 
- extend your arms and press the dumbbells over your chest again 
- contract your chest at the top of the rep
- keep knuckles facing the ceiling

Flat Bench Neutral Grip Dumbbell Chest Press

Rep Range: 10-12R each side
Tempo: steady 

Target Muscle Groups: front delts

Set Up:
- grip a dumbbell in one hand
- sit on a bench, plant your feet on the ground 
- extend your arm down by your side, start with a neutral grip on the dumbbell 
- keep a tall and upright torso 
- keep your traps down, shoulders back 

Execution: 
- keep your arm straight 
- raise your arm and lift the dumbbell straight forward
- rotate your grip to pronated at the top of the rep
- contract your front delt, dumbbell in line with your delt
- lower the dumbbell back down by your side, rotate grip back to neutral at the bottom of the rep 
- keep your wrist pinned straight

Seated Single Arm Front Raise

Time: 45 seconds
Tempo: steady
Modification: flat bench dumbbell chest fly  

Target Muscle Group: chest

Set Up: 
- sit on the machine fly seat, press your back into the pad
- extend your arms out to your sides and grip the handles with a neutral grip 
- handles should be in line with your torso out to each side
- pin a slight bend in your elbows
- plant your feet on the ground, squeeze your glutes, set your brace
- keep wrists pinned straight

Execution: 
- bring the handles forward, in line with the center of your chest
- hold tension in your chest
- release one arm out to your side again, in line with your chest
- bring the handle forward and to the center again to meet your other side
- contract your chest
- alternate each arm, each rep

Machine Alternating Chest Fly

Time: 45 seconds
Tempo: steady 

Target Muscle Groups: delts, front Delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, drive your ribs down, and set your brace
- lift the dumbbells into the overhead position, dumbbells directly over your delts, palms facing in
- keep a tall torso and a neutral head, neck, and spine (no over arching in your low back)

Execution: 
- keep one arm extended overhead
- bend the other arm so your elbow travels straight forward 
- lower the dumbbell to your front delt
- extend your arm and press the dumbbell overhead
- as you press the dumbbell begin lowering the dumbbell on your other side
- keep the movement fluid and steady, like a seesaw 
- keep wrists straight

Standing Dumbbell SeeSaw Press

Superset

get in as many rounds as possible within the 5 minute time frame. little to no rest from one movement to the next.

Time: 20 seconds 
Tempo: steady
Modification: walk feet in (no jump), bend your knees as you jump feet to hands (you may also choose to do these in place and walk your hands back to your feet each time)

Set Up: 
- start standing with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your legs straight (as straight as possible) and bend your torso forward
- extend your arms towards the ground and plant your hands on the ground under your delts
- walk your hands out and away from your feet, into a high plank position 
- keep your legs straight, raise your hips, and jump your feet in, towards your hands
- move directly into the next rep by walking your hands out again 
- hold tension and keep a tight brace in your core throughout

Jumping Inchworms

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell slams (do not release the dumbbell, just complete the slamming motion), or dumbbell/kettlebell snatch

Set Up: 
- stand with feet slightly wider than hip width 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the dead ball with both hands and hold it at your chest

Execution: 
- extend your arms and raise the ball over your head
- in one explosive movement slam the ball down to the ground
- follow through the motion with your arms by your sides
- lift the ball from the ground again (holding a tight brace, flat back) and continue directly into the next rep

Dead Ball Slams

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

2/6 Chest, Front Delts, Lateral Delts [CH WK5/D4]

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

Porchia

Jennifer

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

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

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)

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!!!

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!

2/6 Chest, Front Delts, Lateral Delts [CH WK5/D4]

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