Name: Playbook - Sam Sweeney - 6/13 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:47.517Z
Duration: 60 min
Description: 6/13 Chest, Shoulders, Triceps

Those iso holds had my shoulders and triceps on fire in the best way ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Joyce

Ana lopez

Jennifer

Day 1 of the new split for me! Loving it so far 🥰💪🏼

Taylor Willman

Fun start to the new split! 💪🏽 Love the tempo and iso work!

kimandkairi

April

That felt so good to change things up! Those iso holds were killer

Katie

Lisa

Warit

Jenny

Lovi

Connie

Deirdre bardolf

Oh yeah!! I’m excited to work on my dips. 💪

Kody Young

Never underestimate a Sweeney workout 🥵

Ariel

After a week out of the gym it feels SO good to be back 💪🏻🌊

Corrine

Antonae

Sammi

Heather

Juana

My first daily training 🥳 Loved it 🔥🔥

Lieke

Montana

Cara

Shanna

Good!! First time trying a workout and As I walked out of the gym I could already tell tomorrow was gonna be sore 😂

Linzie

Wrecked myself with these iso loves. Sweeny programming is by far the best programming I’ve ever experienced

Veronica

Rosa

Amazing! Just recovering from an injury so this workout felt so good!

Norma

The pump. 🔥 This was such a great workout

Taylor

Laura

Eccentric and ISOs…once again I’m humbled ❤️🔥😂

First workout with the program and already loving it! Definitely a good starting point!

Kristen

Not sure I was ready for those ISO holds this morning 🥵

Brenda

Loved this. Great start to a new split 🔥🔥

Sidney

Wow wow wow. This is day 1 of my second Sweeney split and I’m just consistently impressed. Feeling muscle groups work in ways I’ve never experienced before. The attention to detail is truly incredible. THANK YOU SAM!!!! 💪

Audry

Kimmy

Michelle

DeAnna

JulieAnn

The start of this split has me shaking and excited for more!!

Barbara

Desi

Sarah Arnett

Kate

Catherine

Thoroughly enjoyed. Very sore arms already.

Audrey

Happy Monday! 

Welcome to the new split!

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

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

Chest, Shoulders, Triceps: 

Compound Set:
1A. Dips: 4S/4-6R 
1B. Standing Barbell Military Press: 4S/6-8R 

Compound Set: 
2A. Incline Bench Chest Fly: 3S/6-8R [4 second eccentric each rep] 
2B. Incline Bench Single Arm Dumbbell Press [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
3A. Seated Double Cable Y Raise: 3S/6-8R [4 second eccentric each rep] 
3B. Chest Supported Single Arm Lateral Raise [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
4A. Seated Dumbbell Overhead Tricep Extension: 3S/6-8R [4 second eccentric each rep] 
4B. Seated Double Cable Tricep Kickbacks [w/ iso hold]: 3S/8-10R each side

6/13 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: assisted or banded dips, or dumbbell decline bench press. 

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip. 
- press yourself up and extend your arms. 
- legs straight or bent
- contract the glutes to help hold the brace and create full body tension. 
- retract your scap and pin them together- hold this position throughout. 

Execution: 
- bend your arms and lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms. 
- contract your chest
- keep the chest more upright and pointed forward here to favor the triceps over the chest.

Dips

Rep Range: 6-8R 
Tempo: power
Modification: standing dumbbell overhead press [seated to modify further]

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center. 
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps. 
- keep your elbows slightly in front of the bar, knuckles facing up. 
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position. 
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep. 
- elbows should be in line with wrists and wrists should stay straight.

Standing Barbell Military Press

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric

Set Up: 
- set an incline bench to a 60-70 degree incline. 
- grip a dumbbell in each hand
- sit on the edge of an incline bench
- rest each dumbbell on your legs. 
- rock your torso back as you lift the dumbbells and position them over your chest In a neutral grip.  [palms facing one another] 
- plant your feet on the ground. 
- keep a neutral grip on the dumbbells, palms facing in
- lock in a slight bend in your elbows. 

Execution: 
- use a 4 second eccentric to lower the dumbbells out to your sides. 
- lower the dumbbells until they are in line with your torso, full stretch across your chest [palms facing up at the bottom of the rep] 
- lift the dumbbells in a fly motion until they are in line with your chest. 
- contract your high/mid chest at the top of the rep

Incline Bench Dumbbell Chest Fly

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm incline bench chest press [no dumbbell in other hand] or standing incline bench chest press. 

*complete all reps on one side before transitioning to the other side. 

Set Up: 
- set an incline bench to 60-70 degrees. 
- grip a dumbbell in each hand
- sit on the incline bench and rest the dumbbells on the tops of your legs
- rock your torso back, lift the dumbbells, and position them over your shoulders [pronated grip, palms facing forward] 
- lock in your scapula, press your back into the bench, and keep your feet planted on the ground. 

Execution: 
- keep one arm extended and hold the contraction in your pec on that side.
- tuck your pinky on the other side 
- bend the arm  as you lower the dumbbell 
- arm should reach ~90 degree bend at the bottom of the rep, wrists straight. 
- drive your feet through the ground and extend your arm as you press the weight back over your chest, to meet the other arm
- keep hips glued to the bench and watch for shifting throughout each rep. 
- do all reps on one side before moving to the next]

Incline Bench Single Arm Chest Press [w/ Iso Hold at top]

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: chest supported [or bent over] dumbbell Y raise. 

Set Up: 
- sit on the seated double cable machine, position your feet on the ground and squeeze the bench with your legs. 
- grip each handle with a pronated grip. 
- keep your torso upright and chest facing forward. 
- lock arms as straight as you can  
- depress the scap and keep them pinned down, and brace the core by thinking about keeping the ribs down. 

Execution: 
- pull and raise the cables in a Y shape overhead [again, keeping the arms straight]
- contract the delts/high back
- use a 4 second eccentric to lower with control until your arms are extended in front of you again.
-  keep torso from lifting or swaying throughout each rep. 
- keep the adduction on the bench with your legs to help brace and hold position. 
- keep spine neutral.

Seated Double Cable Y Raise

Rep Range: 8-10R each side 
Tempo: iso hold + steady reps
Modification: single arm lateral raise [no iso hold], or standard lateral raises with both arms. 

Set Up: 
- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/torso against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]

Execution:
- lead with the pinkies, keep palms down, as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
- keep one arm pinned in this position, wrists straight, dumbbell in line with your shoulder. 
- contract medial delts at the top [hold tension]
- lower the dumbbell on the opposite side with control until arm is extended down from shoulder again. 
- continue with all reps on one side before moving to the next.

Chest Supported Single Arm Lateral Raise [Iso Hold at top]

Rep Range: 6-8R 
Tempo: 4 second eccentric 

Set Up: 
- sit on a bench with back support. 
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the back of the bench and press your feet flat into the ground
- extend your arms overhead so the dumbbell is hanging down between your arms
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]

Execution: 
- bend your elbows and use a 4 second slow eccentric as you lower the dumbbell behind your head.
- lower to 90 degree bend in your arms or just below
- with palms facing up, extend your arms and press the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Dumbbell Overhead Tricep Extension

Rep Range: 8-10R each side 
Tempo: iso hold + steady reps
Modification: bent over dumbbell tricep kickbacks. 

Set Up: 
- sit on the seated cable machine [double cable] 
- plant your feet on the ground and adduct [squeeze] the bench with your knees. 
- hold on to each handle at the knobs, neutral grip
- keep a neutral spine and bend forward so your chest is facing down. 
- bend your arms and raise your elbows up, in line with your torso [or slightly behind] 
- keep your elbows pinned to your sides. 

Execution: 
- pull the cables and extend your arms straight back 
- hold one arm in this extended position [tension in your triceps]
- contract your triceps
- release the other arm but keep your elbow pinned high
- lower the weight until your arm is bent at 90 degrees again. 
- lead with your pinky as you extend your arm. 
- keep elbows/arm high, in line with of behind the torso.

Seated Double Cable Tricep Kickbacks [iso hold at top]

6/13 Chest, Shoulders, Triceps

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

Porchia

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

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

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!!!

6/13 Chest, Shoulders, Triceps

Community

More workouts from Sam Sweeney