Name: Playbook - Sam Sweeney - 3/15 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.256Z
Duration: 75 min
Description: 3/15 Chest, Shoulders, Triceps

Mohammed

Kody Young

Jennifer

yangBAE

Sarah

Then pump is real today and I didn’t even drink pre workout!! 🔥💪🏻

Stephanie

Megan

That was fun and left me with a huge smile. Thank you 😊

Betty

Daniel

Routine off with the upload this am but that’s ok! We always adjust because we in it for the long haul

Porchia

Your workouts this week are just on a whole other level 🔥🔥🔥

I love chest day! This one was tough but so fun

Katie

Kayla

Janelle

Libby

Never want this split to end. This workout was absolute perfection.

Audry

Rebecca

Donalee

Holy hell woman! Finally got my top set of push presses to 80lbs. Will stick to your programming foreverrrrr

Megan Laudick

Becky

Jane

Kelsey

Nicole

Melanie

Tiffany

No matter how many times I say I completed this, it doesn’t mark it complete for me 😢

Meghan

Michelle 

Anna

Another spicy one !! Feeling strong leaving the gym !

Rachael Milbrook

I'm loving this week's burnout drop sets! 🔥🔥🔥🔥

Alicia Heier

Dedra

Krystal

Deja

Amie

Loved the burn out lateral raises! 🔥🔥🔥

April

Jolene

Tasha

Shelby

Emma

Cori

Nyakeh

Shoulder pumps are dam good with last finisher

Lakshmi Neelesh Nimmagadda

Tracy

Maria Zenz

Happy Wednesday! 

Week 5 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. Double Cable Low Fly: 3S/6-8R w/ pause Drop 8-10R [3 second pause at the top of your first 6-8R]
3b. Single Arm Cable Front Raise [neutral] : 3S/6-8R each side [3 second pause at the top]

4. Banded Close Grip Decline Push Ups: 4S/6-8R [4 second eccentric] 

5. EZ Bar Skull Crushers: 5S/10-12R 

6. Burnout: Lateral Raise Rack Run [machine or dumbbells]: 1S/Failure

3/15 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: 16-18R total 
*6-8R w/ pause drop 10R
**drop the weight by 20-50%
Tempo: 3 second pause at the top of your first 6-8R, steady tempo on final 10R
Modification:  seated dumbbell low fly

Set Up:
- use no handle attachment and position each side of the cable low 
- grip the knobs of the cable on each side
- step to the center of the cable rig and take 2-3 steps forward 
- keep chest upright, squeeze your glutes and pull belly button to spine and brace 
- pin a slight bend in your arms 

Execution:
- lead with your thumbs and pull the cables forward and towards the center 
- bring thumbs together at the top of the rep, in line with your high chest
- hold and contract your pecs for 3 seconds on the first 6-8 reps 
- release the cable back down and out by your sides
- drop the weight by 20-50% on your drop set

Double Cable Low Cable Fly

Rep Range: 6-8R each side 
Tempo: 3 second pause at the top of each rep 
Modification: banded or dumbbell caption raise [thumb up]

Set Up:
- use no attachment and position the cable low
- stand in front of the cable, facing away 
- grip the cable with one hand, a neutral grip 
- keep chest upright, squeeze glute and brace 

Execution:
- keep your arm straight and raise the cable forward 
- when your hand is in line with your should hold and contract your front delt for 3 seconds [thumb up]
- lower the cable back down by your side with control

Single Arm Cable Front Raise [neutral]

Compound Set

Rep Range: 6-8R
Tempo: 3-4 second eccentric 
Modification: no band, lower or no decline 

*or use weight instead of band 

Set Up: 
- grip one side of the band with one hand, wrap the band behind your back, grip the other side in your other hand
- position yourself on the ground in front of a bench [or lower platform]
- elevate your feet on the platform 
- position your hands under your chest, inside shoulder width- close to touching 
- squeeze your glutes, pull your belly button to spine, and brace
- keep your head, neck, spine neutral 

Execution: 
- bend your elbows and keep them pinned to your sides
- use a 4 second eccentric to lower your chest towards the ground 
- tap your chest to the ground or as low as you are able to with control 
- extend your arms and press your chest away from the ground and up into the start position 
- contract your chest and triceps at the top of the rep

Banded Close Grip Decline Push Ups

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell skull crushers

Set Up: 
- load the EZ bar with appropriate weight
- grip the bar with a pronated grip, shoulder width or just insides 
- sit on the edge of a flat bench 
- lie back on the bench, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and position the ez bar over your chest
- pin your elbows in line with your shoulders

Execution: 
- bend your arms and lower the bar towards your forehead
- lower the bar to a ~90 degree bend in your arms or just below 
- extend your arm and press the bar back up and over your chest
- contract your triceps

EZ Bar Skull Crushers

Rep Count: FAILURE
Tempo: steady, quick 

*sub machine for dumbbells 

Set Up: 
- grip the handles of the lateral raise machine, neutral grip 
*if you’re using dumbbells, line up 3-4 pairs of weight from heaviest to lightest
- stand with the handles lined up on each side of your hips
- squeeze your glutes, pull belly button to spine and brace
- pin a slight bend in your arms 

Execution: 
- lift the handles and raise your arms out to your sides
- contract your lateral delt
- lower the handles back down by your sides with control 
- some controlled momentum is ok here
- continue reps until failure before moving down to each weight

Burnout: Lateral Raise Rack Run [DBs or Machine]

3/15 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 ♾️

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

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!!

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!!!

3/15 Chest, Shoulders, Triceps

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