Name: Playbook - Sam Sweeney - 6/11 Chest, Front and Lateral Delts
Uploaded: 2026-06-17T00:04:42.495Z
Duration: 75 min
Description: 6/11 Chest, Front and Lateral Delts

Dedra

Audry

Leaning lat raises just hit different 💪🥰

Megan

Marta

Wow talk about chest and lats pump before deload 🔥

Rowena

Toughest chest day of the cycle - arms feel like jello

Lexi

JulieAnn

Carmen

Mia Arrowsmith

Ashlee

❤️‍🔥❤️‍🔥❤️‍🔥 thank you

Lorena

Megan Laudick

Regina

Kimmy

Mike

Bethany

Happy Wednesday!

Week 4 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. Single Arm Flat Bench Dumbbell Chest Press (drop set): 3S/6-8R drop 10R each side

3a. Double Cable Front Raise: 4S/15-20R
3b. Single Arm Cable Leaning Lateral Raise: 4S/8-12R each side

4. Supinated Grip EZ Bar Floor Press: 3S/30R 

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

6/11 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: 6-8R drop 10R 
*drop the weight by 20-50%
Tempo: steady 

Target muscle group: chest

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

Execution: 
- bend your arm so your elbow travels at a ~45 degree angle from your torso
- lower the dumbbell to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell over your chest again 
- contract your chest
- keep wrist pinned straight

Single Arm Flat Bench Dumbbell Chest Press (drop set)

Rep Range: 15-20R 
Tempo: steady
Modification: incline bench dumbbell front raise

Target muscle group: front delts

Set Up: 
- attach a handle to each side of the cable, position each side low
- grip each handle with a pronated grip
- step to the center of the cable and 1-2 steps forward
- squeeze your glutes, set a neutral pelvis position 
- keep torso upright and extend your arms down by your sides and out towards the cables 
- pin your traps down, shoulders back 
- keep your arms pinned straight

Execution: 
- pull the cables and raise your arms forward so your handles meet in the center, in line with your chest
- contract your front delts
- keep arms extended and lower the cables back down by your sides with control

Double Cable Front Raise

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

Target muscle groups: lateral delts 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- stand next to the cable, facing 90 degrees from the cable
- plant your feet close to the cable, grip the rack of the cable with your hand closest
- grip the handle with your hand furthest from the cable, neutral grip 
- lean your torso away from the cable just slightly 
- squeeze your glutes, set a neutral pelvis
- keep your arm straight, cable running in front of your torso

Execution: 
- pull the cable in front of your torso and raise your arm out to your side
- when your handle is in line with your delt, contract your lateral delt
- lower your arm back down by your side with control 
- keep trap down

Single Arm Cable Leaning Lateral Raise

Compound Set

Rep Count: 30R
Tempo: steady 
Modification: supinated grip dumbbell floor press

Target muscle group: chest, front delts 

Set Up:
- grip the ez bar with a supinated grip, shoulder width or slightly wider apart
- lie on the ground in a supine position 
- squeeze your glutes, set a neutral pelvis position 
- extend your arms and lift the bar to position it over your chest
- pin your wrists straight 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower the bar towards your chest
- tap your elbows to the ground at the bottom of the rep 
- extend your arms and press the bar over your chest again with control 
- contract your chest

Supinated Grip EZ Bar Floor 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

6/11 Chest, Front and Lateral Delts

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

Porchia

Jennifer

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 ♾️

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

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

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!

6/11 Chest, Front and Lateral Delts

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