Name: Playbook - Sam Sweeney - 4/19 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.765Z
Duration: 65 min
Description: 4/19 Chest and Shoulders

Megan

Denise Hofer

Great workout but couldn’t finish the last set

LaQuanda Jones

Donalee

Chris

Felisha

Niranjana

Amber

Lisa

Vaishnavi

Kyle

Kate Wolf

5 months post partum and I’m beginning to feel like myself again! Finally getting back into shape and it’s so much easier to have a game plan! Love this app

Leslie

Lakshmi Neelesh Nimmagadda

laurel

Samantha

Francesca

Loved that one!  Loved the trident combo and push-up/tap finisher!! Will do that workout again!

Heather

Nicole

Michelle Correa

Mary

Ellen

Cass

Sharon

Ally

Savanah

These burnouts are top tier deadly. Secretly love them

Veronica

I don’t know whether to laugh or cry after that one 😅👏🏼

Olivia Phillips

Okay loved these exercises today 🤗🤗

Shannon Smolinski 

Stephanie

That was crazy and spicy! 🌶🔥🌶🔥
Whew!!!

Mia Arrowsmith

Janelle

Lacey

Kimmy

Gloria

Kayli

That burnout set definitely burned me out🔥🔥🔥

Anne

Burnout was fucking horrible 🥲🥲🥲🥲🥲🥲🥲🥲😂😂😂😂

Audi

Nani

🌶🌶🌶…and let’s talk about that last tri set. My Shoulders were on fire! I’m loving everything about your program so far!

Marissa

Norma

Push up/shoulder tap…I have no words 🤪🔥💪🏻

Jennifer

This wo left me spent!  The burnout was 🔥.

Kenia

Steve

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/19 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: 4S/3R [1-2 warm up sets]

2. Bench Press: 1S/1 Minute AMRAP

3. Seated Overhead Press: 3S/6R

4. Seated Overhead Press: 1S/1 Minute AMRAP

Compound Set: 
5A. Incline Bench Dumbbell Chest Press: 4S/8-10R 
5B. Single Arm Flat Bench Cable Chest Fly: 4S/6-8R each side

Triset: 
6A. Chest Supported EZ Bar 
Front Raise [Wide Grip]: 3S/6-8R 
6B. High Cable Single Arm Lateral Extension [rear delt]: 3S/10-12R each side 
6C. Dead Stop Lateral Raises: 3S/15R 

7. Burnout: Push Up Shoulder Taps: 1S/2-5 minutes [30 seconds push ups/30 seconds shoulder taps]

4/19 Training Day Overview

Warm Up Sets: 1-2 sets 
Rep Count: 3R
Tempo: 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

Time: 1 minute
Tempo: steady 
Modification: flat bench dumbbell chest press. 

* drop the weight by 50-60% of your working weight for this 1 minute amrap. 

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 Overhead Press

Time: 1 minute
Tempo: steady

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.

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- set a bench to 60-70 degrees 
- grip a dumbbell in each hand and sit on the bench. 
- rest the dumbbells on your quads. 
- lift each leg, kick the dumbbells up, and position the dumbbells over the chest 
- plant your feet flat on the ground. 

Execution: 
- bend your elbows below your shoulders, and lower the dumbbells 
- lower to a 90 degree bench or just below [full stretch in the chest] 
- elbows should be at a ~45 degree angle from your torso at the bottom of the rep
- drive your feet through the ground, exhale, and press the dumbbells up and over your chest [in line with the front delts]

Incline Bench Dumbbell Chest Press

Rep Range: 6-8R each side 
Tempo: pause at the top and bottom of each rep
Modification: banded or dumbbell flat bench single arm chest fly

Set Up: 
- position a flat bench in the center of a double cable machine. [or choose one side and simply rotate your body as needed] 
- attach a single arm attachment to the cable and position it low [on both sides]. 
- grip the cable with the arm closest and lie on the flat bench in a supine position [chest up] 
- extend your arm toward the cable, lock in a slight bend in your elbow. 
- your arm should be in line with or just below your shoulder. [palm up at the bottom of the rep] 
- plant your feet firmly on the ground and grip the ground with your toes. 

Execution: 
- squeeze your glutes and hold a tight brace as you pull the cable
- fly the handle up and in line with the center of your chest. 
- contract your pec
- lower the cable with control until your arm is extended back towards the direction of the cable. 
- complete all reps on one side before moving to the other side .

Single Arm Flat Bench Cable Chest Fly

Compound Set

Rep Range: 6-8R
Tempo: steady 
Modification: Chest Supported Dumbbell Front Raise. 

Set Up: 
- position an EZ bar at a 80-90 degree incline
- grip an EZ bar with both hands as wide as you are able to, pronated grip 
- straddle the bench and press your chest and hips against the back pad of the bench. 
- wrap your arms with the bar over the bench so they are able to hand down from your shoulders. 
- plant your feet on the ground. 

Execution: 
- lock in a slight bend in your arms and raise the EZ bar until it is in line with your front delts. 
- lower the bar with control until the bar is under your shoulders again.

Chest Supported EZ Bar Front Raise [Wide Grip]

Rep Range: 10-12R each side
Tempo: pause at the top and bottom of each rep
Modification: banded high lateral extension, bent forward dumbbell single arm rear delt fly 

Set Up: 
- position one end of the cable up high [no attachment]
- stand facing 90 degrees from the cable and reach over to grip the knob of the cable with the hand furthest from the cable. 
- grab hold of the cable with the hand closest to the cable
- start with your hand gripping the cable extended towards the cable. 
- lock in a slight bend in your arm

Execution: 
- keep your chest and hips square, forward and pull the cable down and out, away from your torso [laterally]
- pull the cable until your pinky is in line with or slightly below your rear delt. 
- contract your rear delt. 
- release the cable with control, back towards the cable. 
- complete all reps on one side before moving to the other side.

Single Arm High Cable Lateral Extension

Rep Count: 15R 
Tempo: steady 
Modification: seated lateral raise

Set Up: 
- grip a dumbbell in each hand 
- sit in the center of a flat bench, long ways
- extend your arms down to your sides, so the dumbbells are resting on the flat bench on either side of you. [palms down] 
- lock in a slightly bend in your elbows. 
- tuck your ribs down and keep your chest forward and upright. 

Execution: 
- raise the dumbbells off the bench and out to your sides. 
- lift the dumbbells until they are in line with your shoulders. [and slightly in front of your torso] 
- contract your lateral delts. 
- lower the dumbbells with control until they are resting on the bench again. 
- make sure to make a ‘dead stop’ on the bench before continuing reps.

Dead Stop Lateral Raise

Triset

Time: 2-5 Minutes [30 seconds push ups/30 seconds shoulder taps]
Tempo: steady 
Modification: drop to your knees for push ups and/or shoulder taps. 

Set Up: 
- position yourself on the ground in a high plank/push up position 
- place your hands just outside of your chest, under your shoulders. 
- contract your quads and squeeze your glutes, push your mid back through your scap and lock in a tight brace. 

Execution: 
- bend your elbows below your shoulders and lower your chest to the ground. 
- tap the ground with your chest if you arm able [or lower as far as you are able to with good form] 
- drive your hands through the ground and extend your arms as you press your torso back up 
- repeat push ups for 30 seconds. 
- after 30 seconds keep your brace locked in and lift one hand off the ground
- reach the hand over to tap the other shoulder 
- bring your hand back to the ground and lift up the other hand
- reach your hand over to tap the opposite shoulder. 
- place your hand on the ground. 
- continue shoulder taps for 30 seconds. 
- repeat this sequence for 2-5 minutes.

Push Up Shoulder Tap Burnout

4/19 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 ♾️

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

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!!!

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!!

4/19 Chest and Shoulders

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