Name: Playbook - Sam Sweeney - 6/2 Chest, Light Back
Uploaded: 2026-06-17T00:04:47.565Z
Duration: 67 min
Description: 6/2 Chest, Light Back

I can feel myself get stronger every week 🙌🏼

Cara

Really loving the final exercises with short rest. Definitely can see where I’m lacking in strength endurance.👏

Carmen

LaQuanda Jones

4 months ago I couldn’t do inverted rows... Today I was able to do them WITH a band!!! And the control I had for push ups 😤😤😤 so dang proud. The programming absolutely works if you stick to it and put in the effort to get better. Appreciate you!!!

kimandkairi

Who says you can’t have a good workout at home? Absolutely killed it Sam, I feel great

Christina

Niranjana

Vanessa

I usually hate chest day but this was awesome! Enjoyed decline hex presses ☺️

Lisa

You have turned my HATE for training chest to a neutral feeling. 😂

Veronica

Push-ups: easy…slow motion push-ups: not so easy 😅 great pump today 💪💪

Megan

Donalee

Ana lopez

Amanda Smith

Miranda

Brittney

Katie

Samantha

Thank you for always challenging me 🔥 I love the intensity every workout.

Ann-Marie

Appreciate your workouts that make me push myself. 💯👊🏽💪🏽

April

Heck yeah!! Looking forward to next week! Chest is something I’ve struggled with in the past. I’m seeing some real strides!! 💪

Kody Young

Chris

🔥 really liking chest days during this split 💪🏻

Stephanie

Michelle 

Rosa

Hard to do in a public gym with so many different kinds of set ups but still got it done 👍🏻

Corrine

This right ere’👏🏾👏🏾👏🏾💪🏽

Kimmy

Codie

Kirsten

Audi

Janelle

Mia Arrowsmith

Gloria

Having shoulders and tricep day before chest really helped me isolate the chest during this workout. Awesome!

Julia

Totally underestimated that one!!! Great burn🙌

Yvette

Jean

Jennifer

Victoria

Steve

Lakshmi Neelesh Nimmagadda

Rikki Meilleur

Megan Laudick

As always ⭐️ ⭐️ ⭐️ ⭐️ ⭐️. Just another amazing day in the Sweeney world. 💪🏼

Laurie

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5R [5 second slow eccentric each rep] 
1B. Flat Bench Dumbbell Chest Press: 4S/8R

2. Unsupported Neutral Grip Chest Press: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Hip Banded Inverted Row: 3S/6-8R
3B. Seated Double Cable Lat Row: 3S/8-10R [3 second eccentric slow eccentric] 

Compound Set: 
4A. Decline Dumbbell Hex Press: 3S/6-8R
4B. Flat Bench Double Cable Chest Fly: 3S/8-10R [pronated grip, 3 second eccentric]

5. Incline Chest Press: 5S/10R [every 10 seconds]

6/2 Training Day Overview

Rep Range: 5R 
Tempo: 5 second eccentric each 
Modification: incline push ups [hands on bench, feet on ground] or push ups on knees. 

Set Up: 
- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- use a 5 second eccentric to lower the chest to tap the ground
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Push Ups

Rep Range: 8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench. 
- plant your feet firmly on the ground. 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below. 
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest. 
- drive your feet down through the ground and press the dumbbells back up and over your chest
- dumbbells should be in line with your front delts at the top of the rep. 
- contract your chest. 
- keep knuckles facing the ceiling and wrists straight. 
- do not clang your dumbbells together at the top of the rep.

Flat Bench Dumbbell Chest Press

Pre Exhaust Set

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R 
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: flat bench neutral grip chest press

Set Up; 
- grip a dumbbell in each hand with a neutral grip 
- sit on the ground in front of a flat bench, position your mid back against the side of the flat bench.
- place your dumbbells on your knees. 
- bend your knees and plant your feet on the ground. 
- contract the glutes and raise your hips, pin them up in this position. 
- extend the dumbbells up over the chest and in line with your front delts at the top [palms facing in] 

Execution: 
- hold a strong base and bend your elbows below your shoulders and out at 45 degree angle from your torso as you lower the dumbbells towards your chest
- lower the dumbbells until your arms reach a 90 degree bend or slightly below [rom will depend on your strength and mobility] 
- drive your feet through the ground and extend your arms as you press the dumbbells up to the top of the rep
- contract your chest. 
- do not let your hips twist or turn as you press.

Unsupported Neutral Grip Chest Press

Rep Range: 6-8R 
Tempo: steady 
Modification: no band, bend your legs and plant your feet on the ground. 

Set Up:
- loop a large loop band around each side of your rack. [you could use heavy dumbbells or benches to loop your bands if needed]
- adjust the barbell on the rack so you are able to grip the bar from underneath, with arms extended
- grip the barbell with a pronated grip, just wider than shoulder width, and slide yourself under the band
- position the band across your hips
- raise your hips and lock them in line with your torso 
- contract your glutes and think “ribs down” to help hold the brace through your core

Execution:
- retract your scapula and tuck your elbows at a 45 degree angle from your torso as you pull your chest to tap the barbell
- when your mid chest taps the bar, contract your high/mid back
- release your chest from the bar and lower yourself towards the ground until your arms are fully extended again.
- the band will pull your hips down, keep a stiff trunk to keep your body in one straight line.
-  keep your wrists straight

Hip Banded Inverted Row

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: bent over neutral grip dumbbell row

Set Up: 
- sit on a double cable machine 
- position your feet up on the cable platforms, keep a slight bend in your knees. 
- grip each handle with a neutral grip 
- keep a neutral spine and lean your torso forward [45 degree angle to your lower body ] 
- depress your scapula and pin them down 
- keep your chin tucked and gaze forward. 

Execution: 
- pull the cables and drive your elbows towards your waist
- when your elbows are in line with your torso, squeeze your elbows in tight to your sides and contract your lats. 
- release the cable and extend your arms back towards the cable
- keep your torso leaned forward and spine neutral 
- keep your scapula depressed and shoulders down as you pull the cable. 
- wrists should stay in line with your arms.

Seated Double Cable Lat Row

Compound Set

Rep Range: 6-8R
Tempo: steady 

*if you do not have a decline bench, slide a plate or two under one end of a flat bench to create a slight decline. 

Set Up: 
- grip a dumbbell in each hand
- position yourself on a decline bench, supine position. 
- press the dumbbells together so your palms are facing each other
- contract your pecs, and hold tension in your chest

Execution: 
- push the dumbbells together with your palms and extend your arms up as you press the dumbbells up and over your chest
- contract your chest, dumbbells in line with the center of your chest at the top of the rep. 
- keep your elbows pinned to your sides as you lower the dumbbells back down to tap the center of your chest. 
- continue to push the dumbbells together as you press and lower the dumbbells

Decline Dumbbell Hex Press

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: flat bench pronated grip dumbbell chest fly 

Set Up: 
- position a flat bench in the center of a double cable machine.
- position the cables low on each side
- grip the knobs of the cables on each side with a pronated grip 
- lie on the flat bench in a supinated position.
- extend your arms out to your sides, towards the cables
- lock in a slight bend in your elbow. 
- your hands should be in line with or just below your shoulders. 
- plant your feet firmly on the ground and grip the ground with your toes. 
- squeeze your glutes and hold a tight brace

Execution: 
- lead with your thumbs, pull the cables and fly the handles up and in line with the center of your chest. 
- contract your pecs
- release the cables with control until your arms are extended back out at your sides towards the direction of the cable.

Flat Bench Double Cable Chest Fly [pronated grip]

Rep Count: 10R
*every 10 seconds 
Tempo: steady 

Set Up: 
- set a bench to 60-70 degrees 
- grip a dumbbell in each hand and sit on the bench. 
- rest the dumbbells on your quads. 
- lift each leg, kick the dumbbells up, and position the dumbbells over the chest 
- plant your feet flat on the ground. 

Execution: 
- bend your elbows below your shoulders, and lower the dumbbells 
- lower to a 90 degree bench or just below [full stretch in the chest] 
- elbows should be at a ~45 degree angle from your torso at the bottom of the rep
- drive your feet through the ground, exhale, and press the dumbbells up and over your chest [in line with the front delts]

Incline Bench Dumbbell Chest Press

6/2 Chest, Light Back

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

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

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

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!!

6/2 Chest, Light Back

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