Name: Playbook - Sam Sweeney - 3/15 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.913Z
Duration: 65 min
Description: 3/15 Chest and Shoulders

Such a good burn! Upper is improving from one of my weakest sections.

Sammi

Lindsay

Audi

Chris

Amanda

Natasha

No lie, favorite workout of this new progression so far! Feeling like Superwoman 💗💪

Megan

My chest and shoulder are done stick a fork in them! Spicy and nothing but love ❤️

Kody Young

You can feel the pump! 🔥
Very satisfying workout 💪🏻

Klaudia

Loved the triset! Especially the lateral raises. Shoulder burns are my fave! Thanks Sam and Noel

McKenna

Sweet workout!!!!❤️💪🏻💕‼️💯🎉

Donalee

Sarah

Lisa

Kate

That shoulder triset 🥵 loving this day of the split

Francesca

Karen Arce

Karolina

Emily

Kyla

Ana lopez

Haley

This was a good’n. My arms are shaking picking up my beer.

Jessica

Katie

Melissa

I’m exhausted!!! 💪🏽💪🏽💪🏽

Destiny

My shoulders are on fire 🥵🔥 instead of banded push-ups at the end I did a 25lb plate. Super burner. Lifting my arms is gonna be hard the rest of the day

Morgan

Dena

Mindy

Stephanie

Easily my favorite workout of this new split ❤️‍🔥

Christina

Cassie

Melinda

Samantha Briggs

Kate Wolf

Holy guacamole! Favorite day of the week by far!! 💪🏼🥵🔥

Alexandra VanHook

Raksha Pandey

Sidney

Great workout but impossible to superset the decline chest with the pec deck where I train unless I go after hours.

Michelle

How am I supposed to shampoo my hair after this?! 🥵 Arms on fire!

Sweet Moses! That was a good one! That triple set was a good one! My shoulders were on 🔥

DeAnna

Jenacca

Such a good pump today! Chest is my least favorite but I’m starting to like it more because of your programming 😆 except the pushups at the end which I don’t understand how anyone can do on their toes after a workout like that 😅

Cara

Getting stronger!! Loving the eccentric work 🔥

Kashay Sullivan

Great pump from this today 💪 loving this split so far 😍

Michelle Correa

Happy Tuesday! 

3/15 Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: Foam roll, warm up and activation routine A from app. 

1. Bench Press: 5S/5R [3 second eccentric]

2. Seated Dumbbell Overhead Press: 4S/8R [2 second pause at the bottom of each rep] 

Compound Set: 
3A. Decline Neutral Grip Chest Press: 4S/6-8R 
3B. Single Arm Pronated Grip Machine Chest Fly: 4S/8-10R each side 

Compound Set: 
4A. Standing Arnold Press: 3S/10-12R 
4B. Banded Pull Apart: 3S/20R
4C. Single Arm Iso Hold Lateral Raise: 3S/8-10R each side 

5. Banded Hand Release Push Ups: 3-5S/5R  [*15 seconds rest]

Warm Up Sets: 1-2S
Rep Count: 5R 
Tempo: 3 second eccentric
Modification: Flat bench dumbbell 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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, 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.

Bench Press [slow eccentric]

Warm Up Sets: 1-2S
Rep Count: 8R
Tempo: 2 second pause at the bottom of each rep

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell with each hand and position them on your knees. 
- lift each leg and to assist you as you press the dumbbells up  into the overhead position 
- keep your scapula depressed use your lats to help stabilize and support the shoulders

Execution: 
- bend your elbows and tuck your pinkies in as you lower the dumbbells 
- lower to ~90 degree bend in the elbows (or just below)
- pause there for 2 seconds on each rep. 
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- keep dumbbells in line with the shoulders at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Range: 6-8R
Tempo: steady 
Modification: bridged floor press

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

Set Up: 
- grip a dumbbell in each hand and position yourself on the decline bench. 
*use a spotter to help load the weight or be careful as you get set into position
- squeeze your glutes and press your mid/upper back into the bench. 
- position the dumbbells over your chest, in a neutral grip position [palms facing in] 

Execution: 
- bend the elbows and lower the dumbbells to either side of your chest [or until your arms reach a 90 degree bend] 
- keep elbows at a 45 degree angle from the torso 
- feel the full stretch across your chest at the bottom of the rep
- extend your arms as you press the dumbbells back over the chest.

Decline Neutral Grip Dumbbell Chest Press

Rep Range: 8-10R
Tempo: steady 
Modification: single arm pronated dumbbell chest fly 

Set Up: 
- set up on the chest press machine 
- grip one side of the handles with a pronated grip, palm down- leading with the thumb. 
- press your back into the pad and plant your feet firmly on the ground 

Execution: 
- lock in a very slight bend in the elbow on the working arm. 
- use your non working arm to help stabilize and keep the hips from twisting or shifting. 
- lead with the thumb and fly the handle towards the center of your chest. 
- contract the high chest/upper peck at the top of the rep [palm in line with your pec]
- release the weight with control until you are in a fully stretched position across the chest/pec.

Single Arm Pronated Grip Machine Chest Fly

Compound Set

Rep Range: 10-12R
Tempo: steady
Modification: seated Arnold press

Set Up: 
- grip a dumbbell in each hand
- stand with feet together/shoulder width apart
- squeeze your glutes and brace your core to keep the spine neutral in the overhead position. 

Execution: 
- lift the dumbbells to the overhead position, dumbbells in line with the shoulders, palms forward. 
- bend your elbows as you lower the dumbbells until you have a 90 degree bend in the arms. 
- immediately rotate the dumbbells so your palms are facing in and the dumbbells are in line with your high chest. 
- rotate the dumbbells back out until the palms are facing forward again, arms at a 90 degree bend. 
- press up into the overhead position.

Standing Arnold Press

Rep Count: 20R
Tempo: steady 
Modification: bent over or chest supported dumbbell rear delt row [pronated grip/wide row]

Set Up: 
- grip the band shoulder width apart *the more narrow the grip on the band, the more tension you will have to work against, adjust accordingly. 
- stand with feet together/shoulder width apart. 
- squeeze your glutes and lock in a strong brace in the core to keep the spine neutral throughout each rep. 

Execution: 
- hold the band out in front of you, in line with your chest/front delts [palms down]
- keep the scapula pinned and focus on contracting the rear delts as you lead with the pinkies and pull the band apart. 
- contract the rear delts when your arms are fully extended out to each side and pinkies are in line with the rear delts. 
- release the bend with control. 
- watch for hyperextension in your low back, keep a strong core to make sure the movement is isolating the rear delts.

Banded Pull A Parts

Rep Range: 8-10R each side
Tempo: steady 
Modification: take out iso hold. 

Set Up:
- sit on a bench with a back support. 
- grip a dumbbell in each hand and start with both arms down by your sides. 
- plant your feet firmly on the ground. 

Execution: 
- raise both dumbbells out to your sides, arms extended and palms down
- hold one arm out in the extended position, dumbbell in line with the shoulder 
- while one arm holds the weight out, proceed with lateral raise reps on the other arm. 
- raise the arm slightly in front of your torso and lead with the pinky for further lateral/medial delt activation.

Single Arm Iso Hold Lateral Raise

Triset

Reps: 5R 
Tempo: steady 
Modification: take out the band, drop to your knees. 

*every 15 seconds

Setup: 
- position a large loop band across a rack using the pins on each side. 
- get down on the ground in the push up position, hands just outside of your chest, under your shoulders. 
- position the band on your low back/hips. 
- squeeze your glutes, contract your quads and push your mid back through your scapula and hold this ‘hollow’ position. 
- stay rigid in your trunk to hold the brace. 

Execution: 
- bend your elbow below your shoulders and lower your chest all the way to the ground. 
- rest your chest and hips [torso on the ground and raise your hands off the ground. 
- plant your hands back on the ground, under your shoulders, just outside the chest. 
- press yourself back up into the high plank/push up position. 
- hips and chest should rise and lower at the same time. Watch for worming or hips dipping as you move through the reps.

Banded Hand Release Push Ups [band at hips]

3/15 Chest and Shoulders

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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)

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

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 🥰❤️‍🔥

3/15 Chest and Shoulders

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