Name: Playbook - Sam Sweeney - 5/28 Chest, Front and Lateral Delts
Uploaded: 2026-06-17T00:04:42.549Z
Duration: 75 min
Description: 5/28 Chest, Front and Lateral Delts

April

Dedra

Thought the push ups wouldn’t be possible after killing my arms the rest of the workout, but ended up being able to do all 8 sets! Really impressed myself

Lily

Audry

Marta

Wow this chest day left me dead with arms shaking! Thankful there’s a separate arms day! 🔥

Jill

Megan Laudick

Justin Copeland

Tiffany

Mike

Carol

Molly

Deja

First workout back after a back injury, feeling weak but ready to get back to where I was.

Beth

JulieAnn

Mia Arrowsmith

❤️‍🔥❤️‍🔥❤️‍🔥 Thank you

Lorena

Rachel

Morgan

Most definitely will not be able to lift my arms tomorrow. 😅

Whitley

Porchia

Solid workout - I feel like my posture is improving from the 360° work my upper body is getting. Thanks Sam!

Tamara

Aurelija Grabliauskas

Tiffany Stegg

Regina

Barbi

Karen

Alexandra VanHook

Bradley

Tasha

Olivia Phillips

Jamie

Bethany

Graziella

Happy Wednesday!

Week 2 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.

Chest, Front and Lateral Delts: 

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

2. Machine Chest Fly: 3S/5R drop 5R drop 5R drop 5R  

3a. Single Arm Incline Bench Front Raise: 4S/15-20R each side
3b. Seated Chest Supported Lateral Raise Lengthened Partials: 4S/30R (10 second hold at the top of last rep, each set)

4. Decline Neutral Grip Push Ups: 8S/5R (every 30 seconds)

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

5/28 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 5R drop 5R drop 5R
*drop the weight by 20-50%
Tempo: steady 
Modification: flat bench dumbbell chest fly 

Target muscle group: chest

Set Up: 
- position yourself on the chest fly bench, press your back into the pad, plant your feet on the ground
- position the handles out to each side, in line with your torso
- extend your arms out to your sides, grip the handles with a neutral grip 
- pin a slight bend in your arms 
- pull your belly button to spine, drive your ribs down, set a strong brace
- tuck your chin and keep gaze forward

Execution: 
- bring the handles forward, to meet in the center in line with the center of your chest
- contract your chest and hold tension
- extend your arms out to each side again 
- keep back pressed against the back pad of the bench 
- keep traps down, shoulders back

Machine Chest Fly (drop set)

Rep Range: 15-20R each side
Tempo: steady

Target muscle group: front delts

Set Up: 
- set your bench to a 70-80 degree incline
- grip a dumbbell in one hand, neutral grip 
- sit on the bench, press your back into the bench, plant your feet on the ground 
- extend your arm down and hold the dumbbell below your delt
- your arm should hang down by your side slightly behind your torso 
- brace
- keep your arm straight

Execution: 
- raise the dumbbell straight forward
- as you raise the dumbbell, rotate your grip to pronated at the top of the rep 
- contract your front delt, dumbbell in line with your front delt
- lower your arm back down by your side again, arm slightly behind your torso- dumbbell under your delt

Single Arm Incline Front Raise

Rep Range: 30R
Tempo: 10 second hold at the top of last rep, each set  

Target muscle groups: lateral delts 

Set Up: 
- set your bench to a 70-80 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench 
- sit on the seat, tuck your feet behind you, press your chest into the back pad of the bench 
- extend your arms down, hold the dumbbells below your delts
- your arms should hang down slightly in front of your torso 
- pin your traps down, shoulders back 
- keep arms straight 

Execution: 
- raise your arm out to your sides, slightly in front of your torso 
- lift the dumbbells to just below your delts
- contract your lateral delts
- lower your dumbbells back down to the start position, dumbbells directly below delts again

Seated Chest Supported Lateral Raise Lengthened Partials

Compound Set

Rep Count: 5R
*every 30 seconds
Tempo: steady 
Modification: neutral grip push ups on knees 

Target muscle group: chest, front delts 

Set Up:
- grip a dumbbell in each hand, neutral grip 
- place the dumbbells on the ground in front of a low platform 
- get into push up position on top of dumbbells, delts directly over dumbbells
- step your feet up and on top of the low platform 
- squeeze your glutes, set a neutral pelvis position 
- brace, keep a stiff torso
- keep a neutral head, neck, and spine 
- keep hips in line with torso 

Execution: 
- bend your arms, keep elbows tucked to your sides
- lower your chest towards the ground between the dumbbells 
- tap chest to ground if possible, lower to at least a 90 degree bend in your arms 
- extend your arms and press your chest away from the ground 
- contract your chest at the top of the rep
- keep body traveling in a stiff, straight line, do not let hips sink

Decline Neutral Grip Push Ups (on dumbbells)

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

5/28 Chest, Front and Lateral Delts

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

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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 🔥🔥💪

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 💀🫠

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)

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

Lisa

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!

5/28 Chest, Front and Lateral Delts

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