Name: Playbook - Sam Sweeney - 3/22 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.883Z
Duration: 65 min
Description: 3/22 Chest and Shoulders

That tri-set at the end was a killer 😥

Alyssa

My favorite shoulders and chest! 
I feel like I say that a lot! 🔥🔥

Ana lopez

Great shoulder pump. That trio did it for me 🔥

Karla

Sammi

Loved that banded low press!! Feeling great! 💥

Kody Young

Chris

That one has my entire shoulder girdle feeling all kinds of happy 😃 Especially those scap and bench lat raises- I could do those every week!!! Kinda want to add those as a finisher for future shoulder days because they felt so amazing!

Megan

That triset had my shoulders on fire 🔥 and falling off! Love it !

Diana

Amber

Sarah

Katie

Whitney Carrington

I love the banded incline press, that last squeeze.....

Kate

That triset 💥🔥💥💪🏻💪🏻💪🏻

Denise Hofer

Ariel

Great workout. Getting stronger with bench.

Dedra

Amanda

Anna

Another great workout.  My shoulders are on fire!

Rachel

Loved that one!  Banded inclines press 👍🏼 and the Tri-set 🔥🔥🔥

Heather

Favorite moment: when I picked up 2 25lb dumbbells for shoulder press convinced it would be too much. But I nailed it😁

Caitlin Sparks

Mary

This was a good one.  Really feeling the pump💪🏽

Kimmy

Holy hell. That tri set kicked my ass 🥴🥴🥴🥴🥴

Gina

Ann-Marie

They weren’t joking when they warned about that tri-set 🥵🥵

Morgan

Killer! 💪🏼 walkout push-ups were the fave today!

Paula

I feel accomplished. I benched 135 and did it easy!! Thank you so much. I have grown so much doing this program!!! 😃

Amanda Howell

I was feeling like a real bad ass putting up some heavy weight with the overhead press and then the triset happened. I was humbled reaalll quick!! Loved it!

Jessica Ramos

Mia Arrowsmith

All that slow tempo and iso hold work the last few weeks made such a HUGE difference for the steady tempo! Feeling so strong and controlled! 💪🏽

kimandkairi

Felisha

Tammy Quenneville

Man every time — feeling stronger and stronger 💪🏻💪🏻💪🏻

Janelle

Did everything but the push-ups Bc I gotta finish up work for the day. Will do push-ups later

Mackenzie

Caroline Kuc

Lacey

Kashay Sullivan

Shannon Smolinski 

🔥🔥🔥🔥 no power in the gym makes me happy!! Love working out in the dark!!

Woo finally hit 95 on my bench today! Loving the new split

Jordan

Catherine

The triset got me 🔥🔥🔥❤️❤️❤️

Jean

Always a 🔥 chest & shoulder workout!! Love it!

Jennifer

Lacy

Happy Tuesday!

3/22 Training Day Overview: 

Warm Up: Foam Roll, 10-15 minutes of steady state cardio 

1. Bench Press: 5S/5R

2. Seated Dumbbell Overhead Press: 4S/8R

Compound Set: 
3A. Banded Low Incline Chest Press: 4S/6-8R 
3B. Single Arm Cable Low Fly: 4S/8-10R each side 

Triset: 
4A. Recline Scaption Raise [out to in]: 3-4S/8-10R
4B. Incline Bench Side Leaning Lateral Raise: 3-4S/6-8R [1/2 ROM] + 6-8R [Full ROM] each side [12-16R total each side]
4C. Chest Supported Dumbbell Y Raise: 3-4S/15R

5. Walkout Push Up: 3-5S/30 seconds [30 seconds rest]

Warm Up Sets: 1-2S
Rep Count: 5R 
Tempo: steady, power
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]
- tap the bar to your chest]
- 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

Warm Up Sets: 1-2S
Rep Count: 8R
Tempo: Steady, power

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)
- 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: no band. 

Set Up: 
- set a bench to a low incline [35-45 degrees], sit on the bench. 
- pin a large loop band in the palm of one hand, wrap it around your back, and pin the other end of the band across the palm of your other hand. 
- keep the band pinned across your palms, pick up and grip a dumbbell in each hand. 
- rest the dumbbells on your quads, rock yourself back so the band is pinned against the bench your high back. 
- extend the dumbbells in line with your chest, band position on top of your arms. 
- plant your feet firmly on the ground. 

Execution: 
- bend the arms and lower the dumbbells to a 90 degree bend in the elbows, or just below 
- elbows should move below the shoulders and at a ~45 degree angle from your torso. 
- drive your feet down into the ground and press the dumbbells back over the chest. 
- use your core to help maintain stability while using the band. The band will work your stabilizing muscles and will provide more tension throughout the range of motion. Choose a manageable weight to begin with while getting used to the movement.

Banded Dumbbell Low Incline Chest Press

Rep Range: 8-10R 
Tempo: steady 
Modification: seated dumbbell single arm low fly 

Set Up: 
- attach a single arm attachment and position the cable low 
- stand facing 90 from the cable, 2-3 steps away
- grip the handle with the hand closest to the cable, supinated grip
- take 3-4 steps forward 

Execution: 
- lock in a slight bend in your elbow
- squeeze your glutes and create a stable base. 
- with a supinated grip, palm up, fly the cable up and in towards the center of your chest
- when the handle reaches chest height, contract your high chest 
- lower the weight with control 
- keep your chest upright and hips square forward throughout each rep.

Single Arm Cable Low Fly

Compound Set

Sets: 3-4S 
Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degrees
- grip a dumbbell in each hand and sit on the bench 
- press your back into the bench and plant your feet on the ground. 
- position dumbbells down by your sides

Execution: 
- lead with your thumbs and raise the dumbbells until they are eye level. 
- as you raise the dumbbells bring them together, thumbs come together at the top of the rep. 
- lower the dumbbells back down to your sides with control.

Recline Scaption Raise

Set Range: 3-4S
Rep Range: 6-8R 1/2 ROM + 6-8R full ROM each side [12-16R total each side]
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degrees 
- position yourself so one side of your body is leaned into the bench and your chest and hips are facing out, 90 degrees from the bench. 
- stack your knees on top of one another
- hook your arm around the top of the bench and hold. 
- grip a dumbbell in the hand further from the bench

Execution:
- push your hips forward and secure them in place. [squeeze your glutes/ribs down.]
- extend your arm down to your side so the dumbbell resting on the outside of your hip. [palm facing down] 
- extend your arm out and raise the dumbbell until it is in line with your shoulder. 
- lower with control until the dumbbell rests on your hip for the first 6-8R 
- on your last 6-8R allow the dumbbell to move past your hips, in front of your torso as you lower [increase the ROM}

Incline Bench Side Lying Lateral Raise

Set Range: 3-4S
Tempo: steady 

Set Up: 
- set a bench to a 60-75 degree angle. 
- grip a dumbbell in each hand and stand facing the bench. 
- press your chest and hips into the bench. 
- extend your arms down so the dumbbells are in line with your shoulders. 
- plant your feet on the ground. 

Execution: 
- keep your arms straight and raise the dumbbells in a Y shape
- dumbbells should be in line with your shoulders at the top of the rep. 
- lower the dumbbells with control
- keep your gaze down [6ft in front of you] to keep your head/neck/spine neutral.

Chest Supported Dumbbell Y Raise

Triset

Set Range: 3-5S
Time: 30 seconds
Tempo: steady 
Modification: drop to your knees on the push up. 

Set Up: 
- start standing with feet shoulder width apart. 

Execution: 
- reach your hands down to the ground, allow for a full stretch in the hamstrings
- walk your hands out until they are under your shoulders, just outside of the chest. 
- bend your elbows and lower your chest to tap the floor [elbows should move below the shoulders, out at a 45 degree angle from the torso] 
- drive your palms through the ground and press yourself back up into the high plank position. 
- hold a tight core throughout your push up [squeeze your glutes, contract your quads, and push your mid back through your scapula to lock in a tight brace for your push up] 
- walk your hands back in as far as you are able while keeping both feet on the ground and legs straight.

Walkout Push Ups

3/22 Chest and Shoulders

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

Porchia

6/16 Quads, Glutes

Audry

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

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

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!!!

3/22 Chest and Shoulders

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