Name: Playbook - Sam Sweeney - 6/14 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:45.833Z
Duration: 65 min
Description: 6/14 Chest, Delts, Triceps

Feeling stronger and weights are moving smoother on heavy sets! 💪

Sarah

Megan

Kathryn Whitten

Such a great burn today!! Loved it 💕💕💪

Kimmy

MTM connection was unreal today. Thank you!!!

Audry

Usually not excited for chest day but this was a good one

Mikaleigh

Loved today’s workout!! Simple and effective!! Feeling that tricep burn 🔥 already ❤️❤️❤️thanks Sam

Carrie Feather

Michelle 

Rachael Milbrook

Regina

I'm loving the results I'm seeing! 🤘🏻🙌🏻

Alicia Heier

Deja

Looooved this workout! My bench feels strong! So everything else feels strong! Love it all! I’ve made such good progress!

DeAnna

Such a simple, basic, EFFECTIVE workout. I loved today. The basics are what work and the changes in tempo always make it interesting. Thank you Sweeneys for this killer program, loving this split 💪🏻

Kaylin

Chelsea

April

Janelle

Angela Arnall

This was great. I was able to incorporate some abs workout in between sets. 🙌🏼

Mia Arrowsmith

As always your training is fire 🔥 loving the progress I am seeing

Stephanie

Great upper body day! Just what I needed.

Jolene

Molly DiSabato

So good! I’m loving the focus on primary lifts in this split. My bench press is getting stronk! 😤

Safia

Bench didn’t go as well as last week but everything else felt amazing!  Landmine press and finisher 🔥🔥🔥

Audi

Julie

Maria Zenz

Great workout! Not a fan of the tricep skullcrusher rolls though. But overall a good burn!

Norma

Megan Laudick

Loving the upper body focus and delt work

Kristie

Shelby

A little simple today but I’m good with that sometimes 🙂. Could just be my mood, I could have used like one more explosive set, so I added my own superset.

Samantha

Nyakeh

Porchia

Allie

Paula

Tasha

Rachel Ratvasky

Happy Wednesday!

Week 4 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: 2S/20R

2. Primary: Barbell Bench Press: 4S/6-8R

3. Standing Landmine Shoulder Press: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Machine Chest Fly: 5S/8-10R [3 second eccentric each rep] 

5. Flat Bench Rolling Skull Crushers: 4S/12-15R

Superset: 
6a. High Cable Overhead Extensions [twist grip]: 3S/10-12R [2 second hold at the top, 2 second eccentric]
6b. Single Arm Leaning Lateral Raise: 3S/8-10R each side

6/14 Training Day Overview

Rep Count: 20R
Tempo: steady 
Modification: incline push ups

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.]

Activation: Push Ups

Rep Range: 6-8R 
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 Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 
Modification: Standing neutral grip overhead press [dumbbells squeezed together or shoulder width]

Set Up: 
- use a landmine attachment or simply position one end of the barbell in the corner of a rack or room 
- load the free end of the bar with appropriate weight or no weight 
- step to the end of the bar, grip the end of the bar with both hands
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar to your high chest, squeeze your elbows by your sides
- step back 1 step and lean chest into the bar
- feet hip width apart, toes forward, facing the bar
- tuck your chin, keep neutral head, neck, spine 

Execution: 
- extend your arms and press the end of the bar forward and away from your chest
- contract your high chest, delts at the top of the rep 
- bend your elbows, keeping them close to your sides, and lower the bar back to your high chest

Standing Landmine Press

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so the handles are in line with your chest 
- grip the handles with a neutral grip 
- plant your feet on the ground and push your back into the pad of the machine
- keep torso upright, pull belly button to spine, tuck your ribs down and brace
- lock in a slight bend in your elbows 

Execution: 
- pull the handles forward and towards the center 
- when the handles meet and your hands are in line with the center of your chest, contract your pecs
- release the weight with control until your arms are positioned out to your sides again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arms throughout each rep, like you are giving a big hug

Machine Chest Fly

Rep Range: 12-15R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a flat bench, lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms over your chest, dumbbells in line with your delts, palms facing in 

Execution: 
- bend your elbows and lower the dumbbells towards either side of your head
- when arms are bent at ~90 degrees, drop your elbows to your sides, squeezed closed 
- extend your arms and press the dumbbells back up and over your chest again 
- squeeze and contract your triceps at the top 
- keep the movement fluid 
- keep wrists straight

Flat Bench Rolling Skull Crusher

Rep Range: 10-12R
Tempo: 2 second hold at the top, 2 second eccentric
Modification: banded overhead extension, or seated dumbbell overhead extension

Set Up: 
- attach 2 handles to one side of the cable, position it high
- stand in front of the cable, facing the cable to begin 
- grip each handle with a neutral grip to begin 
- lift the cable and twist your torso around to face away from the cable 
-  lift your arms and pin your elbows by your ears
- step 2-3 steps away from the cable 
- drive your ribs down, pull belly button to spine, and brace
- tuck your chin, lean your torso forward just slightly 
- begin with arms bent at 90 degrees, neutral grip on the handles 

Execution: 
- with elbows pinned by your ears, extend your arms straight forward over your head
- twist your grip to pronated at the top of the rep 
- contract your triceps when your arms are extended fully forward
- keep elbows pinned and bend your arms as you release the cable back to the start position again 

-

High Cable Overhead Extensions [twist grip]

Rep Range: 8-10R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand next to a rack, facing 90 degrees from the rack 
- hold the dumbbell in the hand furthest from the rack 
- step your feet close to the rack 
- grip the rack with the hand closest
- squeeze your glutes, pull belly button to spine and brace
- extend your arm holding the rack and lean your torso away from the rack
- allow your arm holding the dumbbell to hang down extended from your delt 

Execution: 
- keep your arm straight and raise the dumbbell out to your side, slightly in front of your torso 
- lift the dumbbell to in line with your delt
- contract your lateral delt 
- lower the dumbbell back down by your side with control 
- complete all reps with one arm before moving to the next

Single Arm Leaning Lateral Raise

Superset

6/14 Chest, Delts, Triceps

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 ❤️‍🔥

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

6/5 Hamstrings, Glutes

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!

6/14 Chest, Delts, Triceps

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