Name: Playbook - Sam Sweeney - 5/31 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:45.895Z
Duration: 65 min
Description: 5/31 Chest, Delts, Triceps

Brittany

Elianna

Kody Young

Donna

Really enjoyed that v bar push down variation! Great pump 💪

Megan

Loved the Tricep superset! Cable overhead raises were hell 🔥🥵

Amie

That was fire 🔥 really have to do the warm up to make sure my elbows are prepared for all that pressing.

Omayma

Katie

Nicole

A few days late but still showed up💪🏽👊🏾

Kimmy

Upper body feels swoll!!! Love that feeling 😍

Janelle

Hitting this one on a Thursday since I took a much needed rest day yesterday…

…oh boy my shoulders are feeling it! 😅 🔥

Safia

Anastasia L

Surprised myself with the incline bench..fun to see the progress!!

Kaylin

Ouccccch. Can’t wait for lower reps 😆
The activation push-ups kinda kill me!

Alicia Heier

Those cable overhead raise’s definitely hurt! I can’t lift my arms for awhile now 😂👏🏻💪🏼🙌🏻

Kelsey

So happy with bench back in the split! Makes my heart happy. 
My upper body is loving these days!

DeAnna

Maria Zenz

Xenia

Overhead raises were so hard 🥵 great workout 🏋🏼‍♀️

Kayleigh B

Betty

Tish

Natalie Helser

Jodi Jolley

susy

Last set was a bit interesting.  I got the hang of it on the 4th set.  Might have some blisters 🤪

Shelby

Regina

Today I felt little out of it! But I did not sell myself short! Still put in the work and pushed through

Porchia

Lakshmi Neelesh Nimmagadda

Megan Laudick

Such a good lift 🔥 delts and triceps on fire

Kristie

Suanne Camacho Tumaquip

Happy Wednesday!

Week 2 of 6-8 in current split 

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

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Chest, Delts, Triceps:

Pre Training Warm Up and Mobility: 
*Choose one upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Push Ups: 3S/20R, 15R, 10R 

2. Primary: Barbell Bench Press: 4S/8-10R 

Compound Set: 
3a. Incline Barbell Bench Press: 4S/5R + drop set to failure on the final set [on your final set, drop the weight by ~50% and complete as many reps as you can with good form. Drop to dumbbells if needed]
3b. Seated Dumbbell T Raise: 4S/8-10R 

4. Seated Cable Rope Overhead Raise: 5S/6R, 8R, 10R, 12R, 30R [the goal being to decrease load as you increase reps]

Compound Set: 
5a. V Bar Seated Cable Tricep Push Downs: 4S/6-8R drop 8-10R [14-18R total]
5b. Seated Single Arm Overhead Extension: 4S/10-12R each side

5/31 Training Day Overview

Rep Count: 20R, 15R, 10R 
Tempo: steady 
Modification: incline push ups

*weighted push ups to increase difficulty if needed

Set Up:
- position yourself in a high plank/push up position
- plant hands under your shoulders, just outside of your chest 
- squeeze your glutes and quads simultaneously
- pull belly button to spine and brace

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position
- contract chest 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Activation: Push Ups

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell flat bench 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 your 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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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 mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- 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.
- reset your brace and breath between reps

Primary: Barbell Bench Press

Rep Count: 5R + drop set on final set 
*drop the weight by ~50% and complete as many reps as possible with good form on your final set only. Drop from barbell to dumbbells if needed. 
Tempo: steady 

Set Up:
- choose the incline bench press or position an incline bench in the center of a rack
- incline bench should be at ~60-70 degrees
- position the barbell on the rack behind the bench so you are able to reach back with both hands and lift the barbell from the rack 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend your arms up and reach your hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- think about breaking the bar with your arms, armpits forward, tight grip on the bar
- drive your feet through the floor, and lift the barbell off the rack and position it overhead in line with collar bone/high chest

Execution: 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- extend your arms and press the weight back up to the start position
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Barbell Bench Press

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the seat of the bench, plant your feet on the ground, sit up tall 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down by your sides, dumbbells directly below your delts
- tuck your chin and keep your hips, chest/torso pinned against the bench 

Execution: 
- keep your arms straight and raise your arms out to your sides, until the dumbbells are in line with your delts
- with straight arms rotate and pull your arms forward so your thumbs meet in the center, in line with your chest
- rotate your arms back out and away from the center again, in line with your delts to the side
- lower your arms back down to your sides, so your dumbbells are positioned below your delts again

Seated Dumbbell T Raise

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R
*decrease load as rep count goes up. Choose weight appropriate per each rep count, each set. 
Tempo: steady 
Modification: seated dumbbell overhead raise

Set Up: 
- attach a rope to one side of the cable and position it low
- position a flat bench in front of the cable 1-2 feet from the cable 
- sit on the seat of the bench, facing the cable, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine and brace
- extend your arms and grip each end of the rope with a neutral grip 
- sit up tall, tuck your ribs, and pin your shoulders/scap down 
- extend your arms holding the rope towards the cable, just below delt height
- keep your arms as straight as possible 

Execution: 
- with straight arms pull the rope and raise it into the overhead position 
- contract your delts/rear delts 
- lower the rope with control until your hands are in line with or slightly below chest level 
- keep torso upright and try not to rely on momentum to raise the cable overhead
- keep control of the movement through your delts

Seated Cable Rope Overhead Raise

Rep Range: 6-8R drop 8-10R [14-18R total]
*drop the weight by ~40-50% on your drop set, each set
Tempo: steady 
Modification: banded tricep push downs

Set Up: 
- attach the V bar to one side of the cable, position it high 
- position a bench in front of the cable
- sit on the seat of the bench in front of the cable, facing the cable, plant your feet in a wide stance on the ground
- squeeze your glutes, pull belly button to spine and brace
- grip each end of the bar with a pronated grip, allow your elbows to flare ~45 degrees from your torso
- lean your torso forward just slightly, keep head, neck, spine neutral 
- pin your elbows by your sides, arms bent

Execution: 
- push the V bar down towards the ground
- when your arms are fully extended towards the ground, contract your triceps 
- keep your elbows at about ~45 degrees from your torso
- bend your arms again as you release the bar with control 
- do not let your traps raise or shoulders roll forward

V Bar Seated Cable Tricep Pushdowns

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine and brace
- lift the arm hold the dumbbell overhead, pin your arm at a 90 degree bend with the dumbbell pointing down towards the opposite delt
- use your free hand to support the crease of your working arm and keep your elbow supported and in position 
- tuck ribs, keep a neutral head, neck, and spine 

Execution: 
- keep elbow in place over your delt and extend your arm straight up towards the ceiling 
- contract your triceps 
- with elbow pinned lower the dumbbell across the back of your head and towards your delt on the other side
- complete all reps on one side before moving to the next

Seated Single Arm Overhead Extensions

5/31 Chest, Delts, Triceps

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

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 ♾️

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

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!!

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

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!

5/31 Chest, Delts, Triceps

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