Name: Playbook - Sam Sweeney - 4/12 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.794Z
Duration: 65 min
Description: 4/12 Chest and Shoulders

Ana lopez

Wicked shoulder workout. The pump was 💥🔥

Denise Hofer

Whitney Carrington

Anna Lombari

Favorite chest/shoulders! Love the bands!

Megan

That last combo was 🔥 almost didn’t make it to the third round of it. But for the first time ever, I got #125 on bench press😳

Diana

That front raise/lat raise/face pull triset was the best pump 💪💪💪 love working those little but ultra essential shoulder stabilizer muscles 💕

Don't think I'll be able to lift anything with my arms tomorrow 😅

Niranjana

Sarah Guzak

Joyce

Just when I thought I mastered the push up. 😂😮‍💨

Felisha

Donalee

Caroline

Rip arms - that finisher with staggered pushups - damn.

Andrea

Janelle

Christine

Those staggered armed push ups..👨‍🍳🤌🤌🤌

Caroline Kuc

Heather

Keri Price

Michelle Correa

Alexandra VanHook

Kimmy

Ok that chest/shoulder workout was absolute fire 🔥 

This is why we can’t get enough of this programming!!

Rikki Meilleur

Diva

Shelly

Taylor Pedmo

The last two exercises were new to me . A good challenge in a new way

Steve

Wow, that last set though!
Wheww 🔥🔥🙌 🙌

Mia Arrowsmith

Jane

I was today years old when I realized I could do push-ups for a whole minute at 30 years old... My 18 year old self is proud for sure🤣... Mental gains, growth perspective and physical health- all things this programming has helped me achieve 💪🏻

Lacey

Loved this challenging with the bands 💪🏼☺️

Shannon Smolinski 

Those chest presses and that burnout! 🥵💪🏻💪🏻

Audi

Felt strong 💪🏼 until the push-ups.  Wow those were hard and I love push-ups.

Katana

Ooo that was a spicy meatball!! Also so hungry rn

Kirsten

Sarah

Jean

Kelli Coffey

I must confess the last few weeks mentally has been a struggle. This past week though has shown me how beneficial this program is in my everyday.  I am feeling so strong 💪!

Cindy Smith

Gisselle

MELANIE

105 on my last bench press 😈🔥😈🔥😈

JulieAnn

Yessi 🌻🖤

Bouldas baby! 
Push-ups still my favorite! No excuses… 💪🏻

Alli

Lakshmi Neelesh Nimmagadda

Kelly

Wow those constant tension front raises 🔥

Amy Maus

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/12 written training day overview.

Warm Up: foam roll, upper body warm up and activation routine from app and/or 10 mins steady state cardio..

Chest and Shoulders: 

1. Bench Press: 5S/3R

2. Seated Dumbbell Overhead Press: 4S/6R 

Compound Set: 
3A. Decline Dumbbell Supinated Grip Chest Press: 4S/8-10R [10 second hold at the top on the last rep of each set]
3B. Banded High to Low Chest Fly [half kneel]: 4S/10-12R each side [2 second hold at the top of each rep] 

Triset: 
4A. Constant Tension Front Raise: 4S/8-10R [10 second hold at the top on the last rep of each set] 
4B. Single Arm Leaning Lateral Raise: 4S/10-12R each side 
4C. Seated Banded Facepull: 4S/15R 

Compound Set: 
5A. Staggered Push Ups: 2-3S/60 seconds 
5B. See Saw Press [Floor]: 2-3S/30 seconds

4/12 Training Day Overview

Warm Up Sets: 1-2S
Rep Count: 3R 
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: 6R
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: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set
Modification: If you don’t have a decline bench, you can slide a plate under one end of a flat bench to create a slight decline. 

Set Up: 
- position yourself on a decline bench or slide a plate under one end of a flat bench to create a slight decline. 
- position the dumbbells over your chest, use a supinated grip on the dumbbells [pinkies together- a slight V shape with the dumbbells] 
- squeeze your glutes and brace to keep yourself in position. 

Execution: 
- bend your elbows and lower the dumbbells to either side of your chest. 
- elbows at a 45 degree angle from your torso at the bottom of the rep. 
- lower until you reach a 90 degree bend in the arms or a full stretch in your chest. 
- exhale and press the dumbbells back over your chest. 
- on the final rep of each set, hold the dumbbells up over your chest at the top of the rep and contract your chest for 10 seconds.

Decline Dumbbell Supinated Grip Chest Press

Rep Range: 10-12R 
Tempo: 2 second hold at the top of each rep 
Modification: cable high to low chest fly, or single arm incline bench dumbbell chest fly

Set Up: 
- loop a large loop band up high on a barbell rack [any high rack/door]
- stand facing 90 degrees from the band, grip the band with the hand closest to the band. 
- step away from the rack until you can feel the tension of the band pull you to one side. 
- get down into a half kneel position, knee closest to the rack is down, outside knee up. 
- squeeze your glutes and keep your hips in to hold the half kneel position [and to keep you from twisting towards the band as you pull, hips square]  

Execution: 
- start with the working arm stretched towards the direction of the band. [you should feel the band want to pull you towards the rack] 
- lock in a slight bend in your elbow
- pull the band down and across your chest
- pause for 2 seconds and contract your pec
- release the band until your arm is stretched back towards the rack. [a full stretch in your pec]
- repeat on both sides

Banded High to Low Chest Fly [half kneel]

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set
Modification: seated dumbbell front raise. 

Set Up: 
- set an incline bench to a 45-60 degree incline. 
- grip a dumbbell in each hand and sit on the incline bench. 
- plant your feet on the ground 
- lie back until your back is resting on the incline bench
- with your palms down, extend your arms  forward, and allow the dumbbells to rest lightly on your quads. 

Execution: 
- keep a neutral spine and sit up until your torso is in an upright position 
- as you sit up, raise the dumbbells until they are in line with your front delts. 
**at the top of the rep you should be sitting upright with your back away from the bench with your arms extended up and straight out from your shoulders. 
- lower your torso until your back lightly taps the bench
- as you lower your torso, lower the dumbbells but do not rest the them on your quads at the bottom of the rep [constant tension] 
- on the last rep of each set hold at the top [in the upright position] for 10 seconds.

Constant Tension Front Raise

Rep Range: 10-12R each side 
Tempo: steady 
Modification: standing or seated single arm lateral raise. 

Set Up: 
- facing 90 degrees from the rack, grab onto a rack with the hand closest 
- grip a dumbbell with the outside hand. 
- position your feet close to the rack 
- extend the arm of the hand hanging onto the rack and lean your torso away from the rack. 
- squeeze your glutes and keep your hips in line with each other [square, no twisting]

Execution: 
- with a neutral grip, begin with the dumbbell hanging down directly below the shoulder. 
- extend your arm out to the side until the dumbbell is in line with your shoulder. [palm down at the top of the rep] 
- contract your lateral delt at the top of the rep. 
- lower your arm until the dumbbell is back by your side. 
- repeat on both sides.

Side Leaning Lateral Raise

Rep Count: 15R
Tempo: steady 
Modification: cable face pull or dumbbell bent over rear delt fly.

Set Up: 
- loop a large loop band up high on a rack
- position a bench below and a couple feet in front of the rack
- face the rack and grip the band with both hands. 
- step back and sit on the flat bench [you should be able to feel the tension of the band want to pull you forward] 

Execution: 
- begin with your arms extended towards the rack/the direction of the band. 
- bend your elbows and pull the band towards your face. 
- think about pulling the band apart as you pull the band towards you
- contract your rear delts at the top of the rep, elbows should be in line with or slightly below your shoulders. 
- release the band with control until your arms are fully extended towards the rack.

Seated Banded Facepull

Triset

Time: 60 seconds 
Tempo: steady
Modification: drop to your knees and perform staggered push ups. 

Set Up: 
-  get down on the ground in a prone position on your hands. 
- take a wide stance with your feet and step back into a push up position. 
- position one hand just outside of your shoulder. 
- position the other hand just outside of your chest. 
- squeeze your glutes, contract your quads, and push your mid back through your scap to lock in a strong brace. 

Execution: 
- bend both arms and lower your chest to the ground. 
- elbows should be below your shoulders on both sides as you lower. 
- tap your chest on the ground [or get as close as you are able to with good form] 
- press down through your palms and extend your arms back into a staggered high plank position. 
- contract your chest at the top of each rep. 
- switch the position of your hands each rep. 
**drop to your knees if/when needed!

Staggered Push Ups

Time: 30 seconds 
Tempo: steady 
Modification: seated or standing see saw press

Set Up: 
- sit on the ground with your legs spread, straight in front, or crossed in front. 
- grip a dumbbell in each hand, neutral grip
- position the dumbbells at your shoulders, elbows pointing forward. 
- brace your core and keep an upright and neutral torso 

Execution: 
- extend one arm and press the dumbbell overhead [like you are punching through the ceiling] 
- as you are lowering the dumbbell, begin the press on the other side. 
- alternate pressing each dumbbell overhead in a see saw motion.

See Saw Press [Floor Press]

4/12 Chest and Shoulders

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

Porchia

Jennifer

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 ♾️

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

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

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

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!!!

4/12 Chest and Shoulders

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