Name: Playbook - Sam Sweeney - 3/1 Chest, Shoulders, Triceps.
Uploaded: 2026-06-17T00:04:46.326Z
Duration: 75 min
Description: 3/1 Chest, Shoulders, Triceps.

Perfect workout to come back to from my 2 week hiatus after surgery 💪🏼

Brittany

Kathryn Whitten

April

yangBAE

💪🏻💪🏻💪🏻🤌🏼🤌🏼🤌🏼

Megan Laudick

Eduardo

Morgan

New range of exercises, good burn and pump.

Mohammed

Those trícelo push downs weee fire🔥!!! Biggest tricep pump!

Diana

I feel so much more control in my shoulder stability, which helped my form in everything today! This is what progress looks like 💓

Megan

Love the template of these programs lately. And boulder shouldies coming in finally 💪💪

Jess

Hayley

Can’t stop raving about how much I love this format / the primary lifts. THANK YOU!!!

Audry

Danielle

Mike

Jessica

Rachael Milbrook

Becky

Shoulders and triceps on absolute 🔥 tonight!!!

Kelsey

Rachel

Deja

Shelly

Amazing 🤩 those banded ohp at the end almost took me out though !

Kayleigh B

That double cable cross was murder 🥵🥵

Amie

Those last sets were 🔥.Had my shoulders feeling it at the end Great workout.

Dedra

Jennifer

Brandi

Tiffany

Cynthia

Janelle

Alexis

Audi

Porchia

Nyakeh

Maria Zenz

Lakshmi Neelesh Nimmagadda

Josie

Tasha

Chest and shoulders day are the best!! 🤗🔥

Maryse Lalumiere

Victoria

Happy Wednesday! 

Week 3 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 Single Arm Scaption Raise: 3S/10-12R each side 
3b. Decline Bench Dumbbell Corkscrew Chest Press: 3S/6-8R [3 second pause at the bottom]

4. Straight Bar Tricep Push Down: 4S/25R

Superset: 
5a. Double Cable Lateral Raise: 3S/6-8R [3 second eccentric] 
5b. Seated French Press: 3S/8-10R [3 second eccentric]

6. Banded Behind the Head Overhead Press: 2S/25R

3/1 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 each side
Tempo: steady

Set Up: 
- sit on a bench, plant your feet on the ground 
- grip a dumbbell in one hand 
- keep an upright torso, pull belly button to spine and brace

Execution: 
- keep your arm straight and raise the dumbbell out at a 45 degree angle from your shoulder
- raise your arm until the dumbbell is in line with your shoulder
- lower the dumbbell back down by your side with control

Seated Single Arm Scaption Raise

Rep Range: 6-8R
Tempo: 3 second pause at the bottom 
Modification: flat bench corkscrew press

*If you do not have a decline bench, you can slide a plate or two under one end of a flat to create a slight decline 

Set Up: 
- grip a dumbbell in each hand
- sit on the decline bench, lock your feet into the pad, rest your dumbbells on your quads
- squeeze your glutes, pull your belly button to spine, and brace
- lower your torso to lie back on the bench 
- as you lie back, extend your arms and raise the dumbbells over your chest
- begin with a supinated grip, pinkies together at the top 
- tuck your chin 

Execution: 
- bend your arms and lower the dumbbells to either side of your chest
- as you lower the dumbbells rotate your grip to pronated at the bottom of the rep [keep pinkies tucked] 
- pause at the bottom of the rep for 3 full seconds 
- extend your arms and press the dumbbells back up and over your chest
- rotate to a supinated grip at the top of the rep again and contract your chest

Decline Dumbbell Corkscrew Chest Press

Compound Set

Rep Count: 25R
Tempo: steady
Modification: banded tricep push down

Set Up: 
- attach a straight bar to the cable and position it high 
- step in front of the cable, face the cable 
- grip the straight bar with a pronated grip 
- step away from the cable 1-2 steps 
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward just slightly 
- pin elbows at your sides
- begin with arms bent at ~90 degrees

Execution: 
- extend your arms and push the straight bar straight down towards the ground 
- contract your triceps 
- bend your elbows and allow them to raise as you release the bar back to a ~90 degree bend in your arms

Straight Bar Tricep Push Down

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: banded lateral raise, dumbbell lateral raise [or feel free to do one side at a time] 

Set Up: 
- attach handles to each side of the cable and position both sides low
- grip each handle with the opposite hand
- step to the center of the cable rig
- squeeze your glutes, pull belly button to spine and brace
- keep chest upright and facing forward

Execution: 
- keep arms straight and raise them out to each side
- keep handles slightly in front of your torso as you raise
- raise your arms until your hands are in line with your shoulders
- contract your lateral delts
- lower the cables with control until your hands are in front of your torso again

Double Cable Lateral Raise

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

Set Up: 
- grip an EZ bar with a pronated grip, inside shoulder width 
- sit on a flat bench, plant your feet on the ground 
- pull belly button to spine and drive your ribs down to brace
- extend your arms and raise the bar over your head
- begin with arms extended, bar directly overhead

Execution; 
- bend your elbows and allow them to flare out as you lower the ez bar behind your head
- lower the bar until it is directly behind your head, elbows out
- extend both arms and press the ez bar back up and directly overhead
- contract your triceps

Seated French Press

Rep Count; 25R
Tempo: steady 
Modification light dumbbell overhead press

Set Up: 
- loop a large loop band around the mid point of a rack, chest level 
- stand in front of the band, face the band
- grip the band with a pronated grip, shoulder width apart
- step away from the rack until you can feel light tension pulling the band
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms and raise the band overhead

Execution: 
- pull the band backwards and bend your elbows, keep them positioned slightly in front of your torso
-  lower the band behind your head until your arms are bent at ~90 degrees or just below
- extend your arms and press the band back up and overhead 
- keep traps down

Banded Behind the Head Overhead Press

3/1 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!

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

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!!!

3/1 Chest, Shoulders, Triceps.

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