Name: Playbook - Sam Sweeney - 4/5 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.824Z
Duration: 65 min
Description: 4/5 Chest and Shoulders

Kody Young

Cassie

Amanda Watt

Sarah

Chris

Last set killed me…but in a good way 😉

LaQuanda Jones

Really got me out of my funk today, needed that 💕 those flys and lat raises both had me feeling especially pumped!

Megan

Amber

Lisa

Joyce

Melissa

Kimmy

Whitney Carrington

Amanda Howell

Cass

Whoop! Started shoulder press with 5 lbs (3 months ago) and today I got 3 sets done with 17.5 lbs!!!
Sticking to the training brings results!!

Barbara

Marsha Ross

Kelli Coffey

Lauren

Jennifer Glenn

I forgot I actually enjoy a good boulda day 💪🏻

Alli

Stacey

Awesome workout this morning!  Pump is 🔥🔥💪🏻💪🏻. Love seeing the progress each week !

Stephanie

Loved this one.That shoulder pump💪🏻🔥

Brittney

Love making high school boys take a second look at this old mamma’s bench press.

Celeste Davis

Shannon Smolinski 

Jane

Diva

Anna

Francesca

Tianna

Erika

Jessica Ramos

Finally hit my Bench goal of 100lbs!! Love this program so much!

Heather

Quickly becoming my favorite body parts to work out

Liza

Lacey

Mia Arrowsmith

Jennifer

Those shoulder crescent Bois are sneaky killers 🥵

Caroline Kuc

Janelle

Brooke

It was amazing. I finally hit my PR  of #135 on bench. 🎉🎉🎉

Christi

Holy arms! ❤️💪🏻💪🏻💪🏻

Donalee

Kirsten

Bench was heavy today but everything else felt good!  The lat raise/crescent set 😳

Alexa

Kyliegh

So good!! And then the floor press at the end! ❤️

Jenn

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/5 written training day overview. [there is no video]

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. Chest Fly Machine: 4S/8-10R [10 second eccentric on last rep of each set]
3B. Alternating Unsupported Chest Press [Neutral to Supinated Grip]: 4S/12-16R total [6-8R each side]

Compound Set: 
4A. Lateral Raise Machine: 4S/8-10R [10 second eccentric on last rep of each set]
4B. Seated Crescent Raise: 4S/10-12R 

Compound Set: 
5A. Barbell Floor Press: 2-3S/60 seconds 
5B. Barbell High Pull: 2-3S/30 seconds

4/5 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 eccentric on the last rep of each set
Modification: flat bench dumbbell fly

Set Up:
- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]

Execution: 
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.
- on your final rep of each set use a 10 second eccentric to release the weight back to the start position.

Chest Fly Machine

Rep Range: 12-16R total [6-8R each side]
Tempo: steady 
Modification: lie on flat bench.

Set Up: 
- grip a dumbbell in each hand
- position your mid/high back on the end of a flat bench. 
- bend your knees and plant your feet on the ground 
- lift your hips, and contract your glutes to hold your hips in line with your knees and torso. 
[tuck your ribs and create a strong brace] 
- position the dumbbells above your chest, supinated grip [pinkies together] 

Execution: 
- bend one arm and lower the dumbbell just outside the chest [arm bent at 90 degrees] 
- as you lower the dumbbell twist your grip to neutral at the bottom of the rep. 
- extend your arm and press the dumbbell  back up and over the chest, to meet the other dumbbell at the top 
- twist the dumbbell back to a supinated grip at the top of the rep [pinkies together]. 
- alternate pressing each side, always keeping one dumbbell up and over the chest. 
- do not let your hips drop throughout each set.

Alternating Unsupported Chest Press [Neutral to Supinated]

Compound Set

Rep Range: 8-10R 
Tempo: 10 second eccentric on the last rep of each set
Modification: standing dumbbell lateral raise

Set Up: 
- set up in front of the lateral raise machine, facing the machine. 
- grip the handles of the machine with a neutral grip, arms at your sides or slightly in front of your torso. 
- squeeze your glutes and think ribs down to hold a brace 
- lock in a slight bend in your arms. 

Execution: 
- raise the handles out to your sides until your hands are in line with your shoulders at the top of the rep
- contract your lateral delts
- lower with control until the handles are back down by your sides. 
- on the final rep of each set use a 10 second eccentric to lower the weight.

Lateral Raise Machine

Rep Range: 10-12R
Tempo: steady 
Modification: plate front raise

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support 
- lock in a bend in your arms and position the dumbbells resting on your shoulders, palms facing forward, pinkies pointing up and out. 
- press your feet flat on the ground. 

Execution: 
- keep the bend in your arms 
- raise your dumbbells over your head 
- thumbs should meet at the top of the rep 
- palms should face out at the top of the rep, thumbs pointing down and pinkies up and out [V shape] 
- lower the elbows back to your sides with control
- use your lats to support this motion, make sure you are able to get full range of motion with the weight you use.

Seated Overhead Crescent Raise

Set Range: 2-3S
Time: 60 seconds 
Tempo: steady 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground. 
- lie under the barbell in a supine position. 
- grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side. 
- extend your legs 
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and out at a 45 degree angle from your torso. 
- lower the barbell towards your chest until your triceps tap the floor. 
- extend your arms and press the barbell back over the chest. 
- keep knuckles facing up and wrists straight.

Barbell Floor Press

Set Range: 2-3S
Time: 30 seconds 
Modification: dumbbell high pull

Set Up: 
- position a barbell in front of you, in line with mid shoe lace. 
- keep a neutral head, neck, spine and bend forward to grip the barbell
- grip the barbell with a pronated grip, about hip width apart

Execution: 
- depress the scap and lock in a strong brace as you pull the barbell off the ground
- extend your legs, lift your chest, at the same time pull the barbell up to chest/neck level. 
- lead with your elbows, elbows should be  shoulder level or higher and above your hands. [V shape at the top of the rep] 
- contract delts and high back. 
- lower the bar back to the ground with control and reset between each rep.

Barbell High Pull

4/5 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!!!

4/5 Chest and Shoulders

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