Name: Playbook - Sam Sweeney - 6/17 Chest, Back, Shoulders
Uploaded: 2026-06-17T00:04:47.503Z
Duration: 65 min
Description: 6/17 Chest, Back, Shoulders

#tuesdaymorningroutine
Skill*effort=growth💪🏻🤝

yangBAE

Ana lopez

Chris

Having the opposing muscle groups for the main moves felt so strong, and those last two compound sets had my shoulders lit all the way up 🔥🔥

Megan

Taylor Willman

Lisa

Jenny

The slow eccentric and iso holds are 🔥

Katie

Warit

Boulders, back and chest! What a combo!! 🏔 🏔💪💥

Kody Young

Sammi

Andryana

Love/hate for those iso holds!! 
💚💪🏻🔥

Stephanie

Matti

Gloria

Kyla

Louise

Rachel

Molly

Tammy

JulieAnn

I am obsessed with this split so far..my favorite shoulder day AND hit a bench PR 🔥

Sidney

Michelle

Kimmy

Lakshmi Neelesh Nimmagadda

Nicole

I love every sweeney work out but im loving the new splits.

Audrey

I'm loving ❤️ this new split. Your workouts are everything 🙌 thank you. 😊

Betty

Megan Laudick

Channing

Julia

Carissa Lucas

Ego: checked. So sore already! Awesome workout.

Amber

Absolutely loved this combo!  This split is hitting different!  ❤️👊🏻🙌

Anne

Laurie

Kirsten

Audi

Priscila

I LOVE LOVE LOVE this new split, especially pushing my boundaries with weight.

Christina

Laura

I wish I was home to be using ny equipment because this is my favourite day but even tired and with modifications I
felt every muscle!!

You’ve done it again…chest/back/shoulders on point 🔥🔥🔥

Jennifer

Holy pumppp - i LOVE this combo, this split it genius

Teagan

Mike

Rosa

Loving this split already!  Quick, efficient, and challenging workouts in the app. No guesswork needed with the Sweeney Fitness programming. 💪🏼

Paula

Happy Friday! 

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, Back, Shoulders:

Superset: 
1A. Bench Press: 4S/4-6R
1B. Pull Ups: 4S/6-8R [assisted/weighted]

Compound Set: 
2A. Wide Deficit Push Up: 3S/6-8R [4 second eccentric- add weight for difficulty]
2B. Seated Double Cable Single Arm Low Chest Fly: 3S/8-10R each side [w/ iso hold]

Compound Set: 
3A. Seated Cable High Row: 3S/6-8R [4 second eccentric] 
3B. Single Arm Machine Reverse Fly: 3S/8-10R each side [w/iso hold]

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

6/17 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: flat bench dumbbell chest press, or floor 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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, 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.

Bench Press

Rep Range: 6-8R 
Tempo: power, steady 
Modification: assisted or banded pull ups, or inverted row [pronated grip] 

*use band/assisted machine to modify

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- when your chin is above the bar contract your back 
- lower with control until arms are fully extended. 
- reset scapula before each rep 
- keep the wrists straight.

Pull Ups [banded or assisted if needed]

Superset

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: drop to your knees, or take out the deficit 

Set Up: 
- place 2 plates on the ground, stack plates to create more of a deficit for you to work with. 
- space the plates apart so you are able to set up in a wide push up position [hands just out side shoulder width] 
- plant each hand on top of the plates
- step back into a push up position [with hands positioned on the plates] 
- squeeze your glutes and push your mid back through your scapula to hold the brace. [‘hollow’ position] 
*place a weight or use a band for more difficulty here if needed

Execution: 
- bend your elbows and use a 4 second eccentric to lower your chest towards the ground
- allow your chest to lower past the height of the plates [this gives you more ROM- a greater stretch in your chest] 
- at the bottom of the rep your elbows should be ~45 degrees or slightly more from your torso
- drive through your hands and press yourself back up
- with arms extended again, contract your chest.

Wide Deficit Push Ups

Rep Range: 8-10R each side 
Tempo: steady, iso hold 
Modification: seated dumbbell low chest fly [incline bench or upright bench]

Set Up: 
- position a bench in the center of the double cable machine. 
- attach the single arm attachments to each side of the cable and position the cables low. 
- grip each handle in each hand, supinated grip 
- sit on the bench and plant your feet firmly on the ground. 
- squeeze the bench with your legs to hold yourself in position 
- keep your spine neutral, ribs tucked, and chest upright. 
- pin a slight bend in your arms and start with them extended back towards the cables. 

Execution: 
- keep palms facing up and fly the handles forward and to the center so your pinkies are together, hands are in line with the center of your chest at the top. 
- contract your chest
- pin one arm in this position, keep tension on the pec. 
- release and lower the other arm back down and out in the direction of the cable
- feel a full stretch in one side of your pec and continue reps while holding tension in the other side. 
- keep torso from shifting throughout each rep.

Seated Double Cable Single Arm Low Chest Fly

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: banded high row, or dumbbell pronated grip bent over row. 

Set Up: 
- position a bench in front of one side of the cable 
- attach 2 single arm attachments to one side of the cables, position the cable high
- grip the handles with a turned out neutral  grip thumbs in/pinkies out. 
- sit on the bench facing the cable, plant your feet on the ground 
- keep a neutral spine and upright torso. [ribs down] 

Execution: 
- point your chest towards the cable 
- retract your scapula and row the cable handles back and towards your chest
- elbows should be ~45 degrees from your torso [or simple below the height of the shoulders] at the top of the rep 
- contract your mid/high back [rhomboids, rear delts, traps] 
- release the cable with control using a 4 second eccentric until your arms are extended back towards the cable.

Seated Cable High Row

Rep Range: 8-10R each side 
Tempo: steady, iso hold 
Modification: dumbbell bent over [or chest supported] reverse fly. 

Set Up: 
- set the seat of the reverse fly at a height so you are able to grip the handles of the machine so your hands are below the height of your shoulders. 
- sit on the bench with your chest facing the pad. 
- plant your feet on the ground and grip the handles with a neutral grip in front of you. 
- pin a slight bend in your elbows and keep your chest pressed into the pad. 

Execution: 
- retract your scapula as you pull the handles and fly the weight back 
- when your hands are in line with your rear delts contract your mid high back 
- pin one arm back in this position, hold tension in your back on this side
- release the other arm and lower the weight back to the start position 
- continue reps while holding tension on the other side.

Machine Single Arm Reverse Fly

Rep Ranges: 6-8R
Tempo: 4 second eccentric 
Modification: standing dumbbell lateral raises. 

Set Up: 
- attach single arm attachments to the cable on each side and position them low
- grip each handle with the hand opposite, so the cables are criss crossed in front of you when standing in the center of the cable. 
- stand in the center of the cable machine. 
- squeeze your glutes and brace [ribs down]- keep a neutral spine. 

Execution: 
- raise your arms out to each side, until they are in line with your shoulders at the top of the rep 
- contract your delts
- use a 4 second eccentric to lower the weight with control until your arms are down in front of you again.

Double Cable Lateral Raises

Rep Range: 8-10R each side
Tempo: steady, iso hold
Modification: seated single arm front raise. 

Set Up: 
- grip a dumbbell in each hand
- stand with feet hip width apart 
- squeeze your glutes and keep a neutral spine [ribs down] 

Execution: 
- with a pronated grip on the dumbbells, raise them forward so they are in line with your front delts. 
- hold one arm in this position, keeping tension on the delt
- allow the other arm to lower back down to your side, twist to a neutral grip at the bottom of the rep. 
- continue reps on one side while the other arm holds tension.

Single Arm Front Raise

6/17 Chest, Back, Shoulders

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

Porchia

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

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)

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

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!!

6/17 Chest, Back, Shoulders

Community

More workouts from Sam Sweeney