Name: Playbook - Sam Sweeney - 3/22 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:46.223Z
Duration: 75 min
Description: 3/22 Chest, Shoulders, Triceps

Carmen

yangBAE

In love ❤️ feeling stronger every day

Kody Young

That shoulder triset within the triset was 🔥🔥🔥

Megan

What a last push day for this split 🔥 had a couple of PR's and feeling stronger than ever 💪

Kadie

Lisette

Maryse Lalumiere

Loved every minute of this 🙌🏻💪🏼

Kelsey

Kimmy

Just got over Norovirus so not my best but it was still a good one!

Katie

Dominique

Becky

Rebecca

The Cable Y-raise was a struggle!!! Had to do my last set on the TRX loved it as always💪🏽🔥🙌🏼

Courtney

Can we talk about my tricep cramp during the inverted skull crushers 😮‍💨

Corrine

Probably my favorite Chest of the whole split

Brittney

This one was worth the wait!!!! Amazing pump. Also love seeing sweet little kitty slinking around the gym 🐱💪🥰 sending y’all strong legal activism thoughts.

Audry

Amie

Amazing workout! These rack runs are becoming my favorite!!!

DeAnna

Cori

This week those burnout sets have my muscles on fire 🔥!

Alicia Heier

Dedra

Those laterals raises had my shoulders on fire 🔥 overall great shoulder and chest workout

Deja

Janelle

Oh boy lol can’t move my arms. Especially not after the inverted skull crushers!

Meghan

OUCH. And of course it’s hair washing day😭🤣

Sarah Arnett

Such a great workout ! Always fun and new items

Yuridia Ramos Rise Above 

Emily

Tiffany

Lacey

Those inverted skull crushers… dang 🔥☠️

Brandi

Jill

Another good one!  🔥. Should have started the rack run chest fly’s with a higher weight. Felt like I did them forever

Sharon

LOVED todays workout! I have never felt so confident and strong with upper body like I did today! 🧡

Audi

Ok then. I didn’t wanna feel my arms anyways.

Kashay Sullivan

Feeling so strong lately that chest is becoming my favorite!

Emma

Zenkarenka

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. Barbell Push Press: 5S/5R 

2. Dumbbell Flat Bench Chest Press: 4S/8-10R

Compound Set: 
3a. Seated Dumbbell Overhead Extension: 3S/4-6R w/ pause DROP 10R pulsing [3 second pause at the bottom of first 4-6R] 
3b. Standing Cable Chest Press [neutral grip]: 3S/8-10R [5 second pause at the top] 
3c. Seated Lateral, Scaption, Front Raise: 3S/30R total [10R lateral + 10R scaption + 10R front raise] 

4. Standing Cable Y Raise: 4S/6-8R [4 second eccentric]

5. Inverted Skull Crusher: 4S/10-12R

6. Burnout: Machine Chest Fly Rack Run: 1S/FAILURE

3/22 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: 14-16R total 
*4-6R w/ pause DROP 10 pulsing reps
*drop the weight by 20-50% on droplet 
Tempo: 3 second pause at the bottom of the first 4-6R, steady tempo on final 10 pulsing reps 


Set Up: 
- grip a dumbbell in both hands
- create a triangle with both palms around the base of the head of the dumbbell
- pin the dumbbell between your palms
- sit on a bench with back support
- push your back into the pad and plant your feet on the ground 
- extend your arms and position the dumbbell overhead
- lock your elbows in place
- drive your ribs down, pull belly button to spine and keep an upright torso to brace

Execution: 
- bend your elbows and lower the dumbbell behind your head
- lower the weight to a 90 degree bend in your arms
- pause in the stretched position for 3 full seconds
- extend your arms and press the dumbbell back up and over your head
- contract your triceps
- drop the weight by 20-50% and complete 10R with a steady pulsing tempo

Dumbbell Overhead Extensions

Rep Range: 8-10R 
Tempo: 5 second pause at the top of each rep 
Modification: neutral grip incline bench chest press

Set Up: 
- position the cables at chest level or just slightly below 
- grip each handle with a neutral grip and step into the center of the cable rig
- step forward 2-3 steps, facing away from the cable
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward slightly to counterbalance the weight
- pull the cables and extend your arms forward, straight out from your front delts

Execution: 
- bend your elbows and guide the cables back towards each side of your chest
- release the cables until your arms are bent at ~90 degree angles, elbows ~45 degrees from your torso 
- extend your arms and press the cables back forward and in line with your front delts
- pause and hold the contract for 5 full seconds

Standing Double Cable Chest Press [Neutral Grip]

Rep Count: 30R total 
*10R lateral raises + 10R scaption raise + 10R front raise 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support, plant your feet on the ground 
- keep an upright chest, drive your ribs down and pull belly button to spine to brace
- extend your arms down by your sides to begin

Execution: 
- lift the dumbbells and raise your arms out to your sides
- when the dumbbells are in line with your lateral delts, contract your delts
- lower your arms back to your sides with control 
- complete 10R of lateral raises
- position your thumbs up and raise the dumbbell out at a 45 degree angle
- when the dumbbells are in line with your front delts, contract your delts
- lower the dumbbells back to your sides with control
- complete 10R of caption raises
- switch to a pronated grip on the dumbbells and raise the dumbbells straight forward into a front raise position 
- when the dumbbells are in line with your front delts contract your delts
- complete 10R front raises

Seated Lateral, Scaption, Front Raise

Triset

Rep Range: 6-8R
Tempo: 4 second eccentric
Modification: chest supported dumbbell y raise 

Set Up: 
- position each side of the cable low
- grip each handle with the opposite hand, criss crossing the cables in the center
- step into the center of the cable rack and 1-2 steps in front [facing away] 
- squeeze your glutes, pull belly button to spine and brace
- begin with your arms extended out in front of you, lower then shoulder level 
- keep a neutral head, neck, and spine 

Execution: 
- keep your arms straight and pull the cables as you raise your arms in a Y shape overhead
- arms should be straight and in line with your torso at the top of the rep 
- contract rear delts, delts, high back at the top 
- with straight arms, lower the cables back to the start position with control 
- keep your upright and facing forward
- keep wrists straight

Double Cable Y Raise

Rep Range: 10-12R 
Tempo: steady 
Modification: drop to your knees and perform inverted skull crushers or dumbbell skull crusher 

Set Up: 
- position the barbell on the rack at hip height or just below 
*the higher the bar the more assistance you will get from your lower body 
- stand in front of the bar
- grip the bar with a pronated grip, shoulder width or just inside
- step your feet back into a plank position with hands on the bar
- squeeze your glutes, pull belly button to spine and brace
- keep your chin tucked

Execution: 
- keep a stiff torso and bend your arms 
- lower your head underneath the bar as you bend your arms, keep your body straight 
- lower to a 90 degree bend in your arms
- extend your arms and press your body back up and away from the bar
- contract your triceps

Inverted Skull Crushers

Rep Count: Failure
Tempo: steady 
Modification: dumbbell chest fly 

*begin with a weight you know you are able to complete at least 5R with good form

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a neutral grip
- plant your feet on the ground and push your back into the pad of the machine
- keep torso upright, pull belly button to spine, tuck your ribs down and brace
- lock in a slight bend in your elbows 

Execution: 
- pull the handles forward and towards the center 
- when the handles meet and your hands are in line with the center of your chest, contract your pecs and hold for 3 seconds 
- release the weight with control until your arms are positioned out to your sides again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arms throughout each rep, like you are giving a big hug

Burnout: Chest Fly Machine Rack Run

3/22 Chest, Shoulders, Triceps

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

Porchia

Jennifer

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!

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!!

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)

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!!!

3/22 Chest, Shoulders, Triceps

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