Name: Playbook - Sam Sweeney - 6/20 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:47.489Z
Duration: 65 min
Description: 6/20 Chest, Shoulders, Triceps

Loved it! Definitely getting stronger👍🏼

Carmen

Denise Hofer

Ana lopez

Megan

Amanda

Anna

Did some one say Tricep pump. Definitely loving this app and all the options I have.

Katie

Warit

Sammi

Kody Young

Michelle Dawson

Chris

Andryana

Killer as always! Loving these workouts. They never get boring and I always feel challenged 🔥

Cassie

Louise

Brette

Amazing!! Thank you, I'm so happy to have and use this app everyday

Amber

THE PUMP IS REAL GUYS 5 ⭐️’s FROM ME OKKKK

Samantha

Tri Friiiiied!!! ☄️☄️☄️ Thank YOU Sam!!!

Tini

Guess I’ll just wash my hair tomorrow 😅 also gained two new baby horseshoes 🥹😌

Sinclair

Carla

Janelle

Brenda

🤩 wow!  Killer upper body!  Love this split 🔥

Laura

Sara

Alexandra VanHook

At the end. My triceps were burning. Great burn though. Loved it.

Dedra

DeAnna

JulieAnn

Mia Arrowsmith

Michelle

Addie

Kate

Alli

Got through one set of movements before my child decided to projectile vomit everywhere 🤣 #momlife we’ll try again tomorrow

Nikki

Of you hit it with weights that are challenging but still allow you to get the reps in - you will leave the gym without gas in the tank shaky arms and a smile

Bryden

Becky

Joanne Nichols

Gina

Lakshmi Neelesh Nimmagadda

Jane

Felicia

Channing

Lorelle

Gloria

Happy Monday! 

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: 

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

Compound Set: 
2A. Single Arm Neutral Grip Z Press: 4S/6-8R each side 
2B. Cable High Pull: 4S/8-10R [10 second iso hold at the top on the last rep, each set] 

Compound Set: 
3A. Single Arm Flat Bench Chest Press: 4S/8-10R each side 
3B. Machine Chest Fly: 4S/10-12R [10 second iso hold at the top on the last rep, each set]

Compound Set: 
4A. Single Arm Flat Bench Skull Crusher: 4S/10-12R each side 
4B. Cable Straight Bar Push Downs: 4S/15R [10 second iso hold at the top on the last rep, each set]

6/20 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 Military Press

Superset

Rep Range: 6-8R each side 
Tempo: steady 
Modification: seated single arm neutral grip overhead press

Set Up: 
- grip a dumbbell in one hand [neutral grip]
- sit on the ground with legs wide or straight in front of you. 
*sitting on the ground will force greater core control. You will need to use your core to keep your torso upright. Your choice of weight will likely be lighter than in a seated position. 
- position the dumbbell overhead- palm facing in [use assistance from the other hand to help position the dumbbell if needed] 
- point your chest forward and drive your ribs down- keep a neutral spine and brace. 

Execution: 
- bend your elbow and lower the dumbbell towards your shoulder
- lower to at least 90 degrees 
- keep palm facing in and elbow pointing forward 
- extend your arm and press the dumbbell back up and into the overhead position. 
- contract your delt
- keep your other arm extended out or forward to help keep your torso upright and square.

Single Arm Neural Grip Z Press

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: dumbbell or kettlebell high pull

Set Up: 
- attach the straight bar to one side of a cable
- position the cable low
- face the cable and stand in front of the straight bar
- grip the bar with a pronated grip, just at or inside shoulder width apart
- stand upright, depress your scapula, squeeze your glutes and hold the brace
- start with your arms extended down in front of you. 

Execution: 
- bend your elbows and pull the bar up and towards your chest
- at the top of the rep your arms should make a V shape, elbows should be above your wrists. 
- contract your delts. 
- lower the bar with control until the bar is in front of your quads again. 
- try to keep from swinging or shifting as you pull 
- keep your scapula depressed to keep tension out of your traps and in your delts. 
- on the final rep of each set, hold the position at the top for 10 seconds [keep tension in your delts]

Cable High Pull

Compound Set

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

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- position yourself on a flat bench in the supine position, chest up
- plant your feet on the ground [toes in line with or just behind your knees]
- position the dumbbell over your chest, in line with your front delt  
- extend the non working arm straight up to help keep you from shifting on the bench. 
- squeeze your glutes and brace through your trunk. 

Execution: 
- bend your elbow and lower the dumbbell 
- lower the dumbbell until you reach a 90 degree bend [or just below]
- make sure elbow is slightly below your shoulder at the bottom of the rep and elbow is ~45 degrees from your torso. 
- drive your feet through the ground and extend your arm as you press the dumbbell back up over your chest
- contract your pec.

Single Arm Flat Bench Chest Press

Rep Range: 10-12R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: cable or dumbbell chest fly

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands slightly lower than your shoulders. 
- plant your feet on the ground and push your back into the pad of the machine. 
- grip the handles with a neutral grip on each side
- pin a slight bend in your elbows. 
- drive your ribs down and brace

Execution: 
- pull the handles forwards and towards the center
- when your knuckles meet, contract your chest
- release the weight with control until your arms are extended out to your sides again.
- on the final rep of each set hold the contraction in your chest at the top for 10 seconds before releasing.

Machine Chest Fly

Rep Range: 10-12R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell with one hand, neutral grip 
- position yourself in a supine position on the flat bench. 
- plant your feet on the ground and squeeze your glutes
- position the dumbbell over your chest, in line with your front delt. 
- position the non working hand in the crease of your elbow on the other arm. 
*this is to help keep your arm in position as you lower the dumbbell- a concentrated skull crusher. 

Execution: 
- bend the working arm and lower the dumbbell back towards your head. 
- lower the dumbbell down by your ear on one side, until your arm is bent at 90 degrees or slightly below [full stretch in your tricep] 
- lead with your pinky and drive the dumbbell back up and over your chest
- contract your tricep

Single Arm Flat Bench Skull Crusher

Rep Count: 15R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: diamond push ups [on feet or knees]

Set Up: 
- attach the straight bar to one side of the cable machine
- position the cable high
- grip each side of the straight bar with a pronated grip [about shoulder width apart] 
- pull the bar down and pin your elbows by your sides
- keep a neutral spine and lean your chest forward just slightly 

Execution: 
- with palms facing down, extend your arms and drive the bar down 
- when your arms are straight, palms facing your quads, contract your triceps 
- keep your elbows pinned by your sides and bend your arms as you release the bar back to the start position. 
- on the final rep of each set hold the contraction in your triceps at the top of the rep for 10 seconds.

Cable Straight Bar Tricep Pushdown

6/20 Chest, Shoulders, Triceps

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

Porchia

Jennifer

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 💀🫠

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 🥰❤️‍🔥

6/20 Chest, Shoulders, Triceps

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