Name: Playbook - Sam Sweeney - 2/8 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.440Z
Duration: 75 min
Description: 2/8 Chest, Shoulders, Triceps

This was fun! Couldn’t get through all of the finisher. My shoulder hated it.

Brittany

Karolane

Kody Young

Aiden

These mobility warm ups have changed the GAME in my upper body days ❤️

Krista

Stephanie

Shoulder stamina is improving and today felt awesome because of it!

Megan

yangBAE

Taylor Willman

Carol

Really enjoyed that, even the finisher 😂

Libby

One of the toughest workouts I ever done for chest shoulders and triceps 🥵 🔥

Dominique

Kelsey

Serena

Audry

Those push-ups… went from toes.. to knees.. to incline real quick 🥵🔥

Madison

Nicole

Donalee

Jane

Alice

🔥🔥🤘🏻 That last 10 sets of push ups. 🥵

Alicia Heier

Dedra

My shoulder are on fire 🔥 since that set with the floor press and lateral raises. That finisher had my dying 💀

Deja

Loved it, another great training session! 🔥🔥🔥

Mia Arrowsmith

Ana Victoria

Felt like a bad ass during and after this workout! One of my favorite upper body days!

Gabriela

Sarah Arnett

Emily

That finisher was no joke. My  arms are sore from yesterday's, and today, finisher killed them 🔥🔥😫😫

Crystal

Love working shoulders and that was a killer!!! New PR in bench 💪🏼🔥

Amie

Joanne Nichols

Maybe someday I’ll be able to finish a finisher. Yikes!

Julie

Lawd 🥵. I hope I can pick up my toddler later!

chelsea

My arms are shaking. Holy moly 💀💀💀💀💀👀👀👀👀🫶🫶🫶❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Audi

That finisher!!! Wow my shoulders were burning.

I loved every bit of this one, especially the kicker at the end!

Jessica

Porchia

Nyakeh

Maria Zenz

Chandra

Had to skip the finisher. Shoulders were on 🔥

Maryse Lalumiere

Amanda Smith

Victoria

What a way to end this day for this split!! Increased my bench top set by 5 lbs. pushing hard and it’s working! 🔥🔥

Katie

These finishers are killer 👌🏻👌🏻

Corrine

Happy Wednesday!

[Week 6 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. Barbell Z Press: 4S/6-8R

 Compound Set: 
3a. Barbell Floor Press: 4S/6-8R [4 second eccentric]
3b. Lateral Raise Machine: 4S/20R [10R facing forward + 10R facing away, 2 second pause at the top]  

Triset: 
4a. 1.5R Single Arm Cable Discos: 3S/6-8R [2 second pause at the top]
4b. ROM Controlled Dips: 3S/8-10R [3 second eccentric]
4c. Seated Floor Overhead Extensions: 3S/15R [5 second hold at the top of your 1st and 15th reps] 

Finisher: 10S/5R every 10 seconds 
5. Hand Release Push Ups

2/8 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: dumbbell Z Press

Set Up: 
- position the barbel low on the rack 
- sit on the ground with your back lined up to the barbell behind you
- extend your legs straight forward, spread them wide, or criss cross them 
- pull your belly button to your spine, tuck your ribs and brace to keep an upright torso 
- reach your arms overhead and behind you to grip the barbell with a pronated grip, shoulder width apart 
- extend your arms and lift the barbell off the rack and into the overhead position 
- keep torso upright and head, neck, spine neutral 

Execution: 
- bend your elbows so they travel in front of your torso, in line with your wrists
- lower the bar to at least a 90 degree bend in your arms or slightly lower 
- extend your arms and press the barbell back up and directly over your head
- move your head under the bar and complete a full lockout at the top

Barbell Z Press

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Count: 20R [10R facing forward+10R facing away]
Tempo: 2 second hold at the top
Modification Dumbbell Lateral raise

Set Up: 
- stand facing the lateral raise machine
- grip the handles with a neutral grip 
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace 
- pin a very slight bend in your arms 
- keep head, neck, spine neutral 

Execution: 
- raise the handles out to your sides until your hands are in line with your shoulders 
- contract your lateral delt
- lower your arms back down in front of your torso with control 
- complete 10R facing the machine 
- turn around and face away from the machine
- keep the slight bend in your elbows and reach your arms just slightly behind you to grip the handles 
- raise your arms out to your sides in the same way and lower with control 
- complete 10R

Lateral Raise Machine

Compound Set

Rep Range: 6-8R each side 
Tempo: 2 second pause at the top 
Modification: dumbbell discos

Set Up: 
- attach a handle to the cable and position it low 
- step in front of the cable, face 90 degrees from the cable
- reach across your torso to grip the handle with the hand furthest, pronated grip 
- squeeze your glutes, pull belly button to spine and brace 
- pin a very slight bend in your arm

Execution: 
- pull the cable across your body in a disco motion until your arm is over head
- lower the cable to only .5R [hand in line with shoulder] 
- raise the cable back to the overhead, top position 
- contact your delt [rear/lateral/front] 
- lower your arm across your torso with control 
- complete all reps on one side before moving to the next

1.5R Single Arm Discos

Rep Range; 8-10R 
Tempo: 3 second eccentric 
Modification: rom controlled bench or floor dips

Set Up: 
- position a bench or box, or stacked plates, below the dip machine
- position yourself on the dip machine, neutral grip on the handles
- pin your scap, squeeze your glutes, pull belly button to spine and brace 
- extend your arms and begin in the top position 
- bend your legs and criss cross your legs behind you

Execution: 
- bend your arms so your elbows travel straight back 
- lower your chest towards the ground 
- tap your knees to the box, bench below [arms should be bent at 90 degrees] 
- extend your arms and press yourself back up into the top position 
- contract your chest, and triceps 
- keep wrists straight

ROM Controlled Dips

Rep Count: 15R
Tempo: 5 second hold at the top of your FIRST and 5 second hold at the top of your FINAL reps [1st and 15th]

Set Up: 
- grip the head of a dumbbell in both hands, create a triangle with your palms for the dumbbell to sit between 
- sit on the ground in front of a flat bench
- extend your legs straight forward, rest your high back against the bench 
- pull belly button to spine and tuck your ribs to brace
- extend your arms and lift the dumbbell into the overhead position 
- secure your scapula by pinning them down, pin your elbows overhead in line with your shoulders 
- think about pointing your armpits forward

Execution: 
- bend your arms so your elbows stay directly over your shoulders 
- lower the dumbbell back behind your head until the bottom head of the dumbbell taps the top of the bench behind your head
- extend your arms and life the dumbbell back up and overhead 
- contract your triceps

Seated Floor Overhead Extensions

Triset

Rep Count: 5R every 10 seconds 
Tempo: steady 
Modification: drop chest to floor on your toes- then plant knees on ground to press OR perform on knees

Set Up: 
- get down on the ground in a prone position 
- plant your hands on the ground underneath your shoulders, just outside of your chest
- step your feet back and drive your toes into the ground 
- squeeze your gluteus, pull belly button to spine, and tuck your ribs to brace 

Execution: 
- bend your arms, think about screwing your hands into the ground 
- keep your elbows tucked to your sides [~45 degrees from your torso] and lower your chest towards the ground 
- lower your chest and hips to rest on the ground
- lift your hands off the ground, extend your arms forward 
- keep a stiff torso and plant your hands back on the ground under your shoulders, just outside of your chest
- extend your arms and press yourself up into a high push up position, contract your chest
- make sure your body travels in one stiff motion [chest and hips should rise and lower at the same time]

Finisher: Hand Release Push Ups

2/8 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!

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

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!!

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 🔥🔥💪

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.

2/8 Chest, Shoulders, Triceps

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