Name: Playbook - Sam Sweeney - 5/21 Chest, Front and Lateral Delts
Uploaded: 2026-06-17T00:04:42.575Z
Duration: 75 min
Description: 5/21 Chest, Front and Lateral Delts

Some Amraps flow better than others. This was a good one. Thank you.

Lisa

Those core moves at the end have been killer!

Kody Young

That was a burner. Love me some chest and my shoulders were feeling that.

Dedra

Audry

With all the variations in both grips and bench angles, this one was my favorite of the split yet! Always love the side lying lat raise!

Megan

Marta

Leanna

Kalen

Now that was a workout 🏋️❤️💯 🔥

Pamela

I love the variety this split has and the core finishers are 🔥

melissa

Michelle 

Second workout using the app and I love the supersets! This one had my shoulders crying

Alexandra

Ninia

Corrine

Kimmy

Samantha

Carly

Molly DiSabato

Hitting the muscles right at its core.  Thank you.

Mohammed

Morgan

Kathy

Karen

Katie

My arms are jello! I could barely keep them from shaking by the end of the AMRAP

Lexi

Deja

JulieAnn

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥. Thank you 🙏🏼

Lorena

Mia Arrowsmith

Claudia

Absolutely love the core muscle group tie in into the core AMRAP 🔥

Bradley

Killing it Sam. These workouts are worth showing up for each day! Thank you!

Tamara

Regina

Loving the change up from last split to this one! Feeling strong

aubrey 

Megan Laudick

Jennifer

Porchia

Rachel

absolutely loving this new split!! the shift to putting some mental pressure on pushing through the burn is refreshing

Rachel Ratvasky

Barbi

Olivia Phillips

Jamie

Happy Wednesday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Back, Rear Delts: 

1a. Pronated Grip Floor Chest Fly: 4S/12-15R 
1b. Low Incline Dumbbell Chest Press (neutral grip): 4S/8-12R 

2. Flat Bench Dumbbell Chest Press: 3S/5R drop 10R 

3a. Single Arm Side Lying Lateral Raise: 4S/8-12R each side
3b. Chest Supported Dumbbell Front Raise: 4S/15-20R 

4. High Incline Arnold Press: 5S/10R (every 30 seconds)

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Snatch Grip Overhead Hold March in Place: 20R total  
5b. Weighted Pullover Crunch: 10R

5/20 Training Day Overview

Rep Range: 12-15R
Tempo: steady 

Target muscle group: chest, front delts 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a the ground 
- plant your feet on the ground, press your back into the ground 
- extend your arms towards the ceiling and position the dumbbells over your chest, thumbs pointing in 
- pin a very slight bend in your arms 
- squeeze your glutes, set a neutral pelvis position 
- brace

Execution: 
- lower the dumbbells out to either side
- tap your elbows to the ground 
- feel a full stretch across your chest and front delts at the bottom of the rep
- raise your arms towards the ceiling and lift the dumbbells over your chest again 
- contract your chest

Pronated Grip Floor Chest Fly

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: chest

Set Up: 
- set your bench to a 30-40 degree incline (low)
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the bench, plant your feet on the ground 
- extend your arms and lift the dumbbells over your chest, palms facing in 
- drive your ribs down and brace

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the dumbbells on either side of your chest to at least a 90 degree bend in your arms (lower dumbbells to front delts if possible)
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep knuckles facing the ceiling

Low Incline Dumbbell Chest Press (neutral grip)

Primary Compound Set

Rep Range: 5R drop 10R 
*drop the weight by 20-50%
Tempo: steady 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a flat bench 
- plant your feet on the ground, press your mid back into the bench 
- extend your arms and position the dumbbells over your chest, pals forward
- squeeze your glutes, set a neutral pelvis

Execution: 
- bend your arms so your elbows travel wide out to each side
- lower to a 90 degree bend in your arms 
- extend your arms and press the dumbbells over your chest
- contract your chest
- keep knuckles facing the ceiling

Flat Bench Wide Dumbbell Chest Press (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: leaning lateral raise

Target muscle group: lateral delts

Set Up: 
- set your bench to a ~45-60 degree incline 
- grip a dumbbell in one hand, neutral grip 
- lie on your side on the incline bench, position your knees in the crease of the seat of the bench and press your side into the back pad
- hook your bottom arm over the end of the bench
- extend your arm holding the dumbbell by your side and slightly in front of your torso 
- pin a very slight bend in your elbow
- pin your traps down

Execution: 
- keep your arm straight and raise your arm out to your side
- when the dumbbell is in line with your delt, contract your lateral deltg
- lower the dumbbell towards your hip and in front of your torso again with control

Single Arm Side Lying Lateral Raise

Rep Range: 15-20R
Tempo: steady 
Modification: sub dumbbells for ez bar

Target muscle groups: front delts 

Set Up: 
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench, press your chest into the bench 
- hook your arms over the end of the bench, extend your arms down towards the ground 
- drive your hips into the bench, squeeze your glutes, set a neutral pelvis position 
- keep traps down

Execution: 
- keep your arms straight and raise the dumbbells straight forward
- contract your front delts at the top, dumbbells in line with your delts
- lower the bar dumbbells the ground again with control 
- try not to swing or sway as you raise the dumbbells

Chest Supported Dumbbell Front Raise

Compound Set

Rep Count: 10R
*every 30 seconds
Tempo: steady 

Target muscle group: chest, front delts, lateral delts

Set Up:
- set your bench to a ~60-70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, press your mid back into the bench, plant your feet on the ground 
- extend your arms and lift the dumbbells over your chest, palms facing forward to begin 

Execution: 
- bend your arms and lower the dumbbells on either side of your chest, to at least a 90 degree bend in your arms 
- rotate the dumbbells forward to meet in front of your face
- twist your grip to supinated as you rotate the dumbbells, palms facing your face 
- rotate the dumbbells back out to either side, twist grip back to pronated 
- extend your arms and press the dumbbells overhead again with control

High Incline Arnold Press

Rep Count: 20R total 
Tempo: steady 
Modification: sub dumbbells for barbell

Target muscle group: trunk/core, delts

Snatch Grip Overhead March in Place

Rep Count: 10R
Tempo: steady
Modification: no weight 

Target muscle group: core, abs

Weighted Pullover Crunch

OPTIONAL CORE AMRAP

5/21 Chest, Front and Lateral Delts

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

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!

Emily

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

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!!

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!!!

4/22 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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

5/21 Chest, Front and Lateral Delts

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