Name: Playbook - Sam Sweeney - 6/24 Chest, Back, Shoulders
Uploaded: 2026-06-17T00:04:47.472Z
Duration: 65 min
Description: 6/24 Chest, Back, Shoulders

Ana lopez

Perfect combos!! Thank YOU!!! 🥵💪🏽

Tini

Absolutely loving the workouts lately. Been following you guys for 3 years now and still loving how you incorporate different movements in all kinds of workouts so I am never bored. Can't thank you enough.

Megan

Chris

💪🏻❤️👍🏻loved it! ❤️❤️❤️

Donalee

Kody Young

Kristy Conger

Louise

Mia Arrowsmith

Becky

Janelle

Rough on the shoulders but also what I needed!!

Britney

This was a good one! Nursing some aches but was able to modify and still get that mind/muscle connection.  💪🏼

Hell of a workout 🔥 loved every seconds of it

Nyakeh

⁶/₂₅ SᴀᴛᴜʀᴅᴀʏThis Week■■■■■■■□□□ 76.6% let’s turn it 🆙❤️‍🔥🔋

yangBAE

chelsea

Tiffany

Megan Laudick

Stefanie

Jason

Nikki

oh shit i touched on 4 stars instead of 5.. definitely a 5. always a 5

Lorena

Tons of mental challenges with iso holds. Feels good to push through and get it done💪🏻.

Lacey

Michelle 

Laura

Gloria

Felisha

Audi

Kirsten

Anne

Stephanie

Lakshmi Neelesh Nimmagadda

Channing

Chest press with pull ups the best combo 🔥

Kenia

Rosa

One of the best workouts I’ve ever done !!!

Bailey

Just hit my previous 3 rep max for 6 on bench 🕺💅🏻🎉

Morgan

Alli

Slowly upping the weight I can bench. I love to see it!

Sara

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 Up: 4S/6-8R 

Compound Set: 
2A. Single Arm Neutral Grip Lat Pulldown: 4S/6-8R each side 
2B. Close Grip Landmine Row: 4S/8-10R [10 second iso hold at the top of the last rep of each set]

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

Compound Set: 
4A. Single Arm Leaning Lateral Raise: 4S/10-12R each side 
4B. Seated Cable Rope Facepull: 4S/15R [10 second iso hold at the top of the last rep of each set]

6/24 Training Day Overview

Rep Range: 4-6R 
Tempo: power
Modification: flat bench 

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 Up [weighted or assisted]

Superset

Rep Range: 6-8R each side 
Tempo: steady 
Modification: single arm neutral grip banded pull down, or single arm dumbbell lat pullover

Set Up: 
- attach single arm attachments to the double cable pulley 
- grip a handle with one hand, neutral grip 
- sit on the edge of the lat pulldown seat
- drive the balls of your feet down into the ground and press your knees up into the pads
- drive your ribs down and lean your torso back just slightly
- point your chest forward. 

Execution: 
- depress your scapula and drive your elbow straight down towards the ground
- squeeze your elbow in tight to your side and contract your lat
- release the cable with control until your arm is fully extended again. 
- reset your scapula between each rep
- repeat on the other side.

Single Arm Neutral Grip Lat Pulldown

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: dumbbell bent over row [neutral grip] 

*if you don’t have a landmine attachment, you can place one end of the barbell in the corner of a room. Wrap a towel around the end of the bar to protect the wall if needed. 

**you can grip the bar with both hands without the close grip attachment if needed. 

Set Up: 
- slide one end of the barbell into the landmine attachment 
- hook the close grip attachment underneath the barbell 
- load the barbell with appropriate weight. 
- face away from the direction of the landmine attachment and straddle the barbell with each foot, hip width stance or just outside
- keep a neutral spine and bend forward to grip the close grip attachment with each hand. 
- depress your scapula and lift the bar off the ground. 
- hold the bent over position with a neutral spine, keep your chest facing the ground. 

Execution: 
- retract your scapula and drive your elbows towards your waist
- row the barbell just under your chest
- squeeze your elbows in by your sides at the top and contract your back/lats. 
- release the bar and extend your arms back towards the ground. 
- on the last rep of each set hold the contraction at the top of the rep for 10 seconds.

Close Grip Landmine Row

Compound Set

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm banded chest fly, or single arm dumbbell chest fly 

Set Up: 
- position a flat bench about an arms distance away from one side of a cable machine- perpendicular to the cable. 
- attach a single arm handle and position the cable low [in line with or below the height of the flat bench. 
- lie on the flat bench, plant your feet on the ground. 
- grip the handle of the cable with the hand closest to the cable. 
- pin a slight bend in your elbow and keep your arm extended towards the cable. 
- squeeze your glutes and pin your hips and back to the bench 

Execution: 
- keeping the slight bend in your arm fly the cable up and towards the center of your chest
- when your hand is line with the center of your chest, contract your pec. 
- release the cable with control until your arm is extended back towards the direction of the cable. 
- do not let your hips lift, shift, or move throughout each rep.

Single Arm Flat Bench Cable Chest Fly

Rep Range: 10-12R 
Tempo: 10 second iso hold at the top of the last rep of each set

Set Up: 
- position an incline bench at 45-60 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the flat bench, pin your back to the bench, plant your feet on the ground
- extend your arms position the dumbbells above your chest. 
- push the dumbbells together and contract your chest, hold this tension. 

Execution: 
- bend your arms, keeping your elbows pinned by your sides
- lower the dumbbells to tap your chest/high chest
- continuing to hold the tension in your chest by pressing the dumbbells together extend your arms and press the dumbbells back up and over your chest. 
- contract your pecs. 
- on the last rep of each set hold at the top for 10 seconds.

Incline Bench Dumbbell Hex Press

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

Set Up: 
- grip a dumbbell with one hand
- stand next to a rack or sturdy pole. 
- grip the rack with the free hand
- position your feet close to the rack
- extend the arm holding the rack and allow your upper body to lean away from the rack 
- allow the arm holding the dumbbell to hang down from your shoulder. 
- squeeze your glutes and keep your hips pinned forward in line with your torso. 

Execution: 
- with your chest facing forward, lift the dumbbell and raise your arm out to your side until it is in line with your shoulder. 
- contract your lateral delt at the top of the rep 
- lower the dumbbell back down by your side with control. 
- leaning with your torso with give you more ROM in this position- make sure to control the reps and keep from swinging.

Single Arm Leaning Lateral Raise

Rep Range: 15R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: seated banded face pull, bent forward dumbbell rear delt flies.

Set Up: 
- position a bench in front of one side of a cable. 
- attach a rope to the cable and position the cable mid-high [just above your head when you are seated on the flat bench]
- grip the cable rope with a neutral grip, thumbs facing back towards you
- sit on the bench facing the cable, plant your feet firmly on the ground. 
- keep your chest upright and facing the cable. 
- start with your arms extended towards the cable. 

Execution: 
- keep your scapula pinned and pull the rope towards your face, leading with your thumbs. 
- bend your elbows so they are in line with or slightly below your rear delts at the top of the rep.
- contract your rear delts 
- release the cable with control as you extend your arms back towards the direction of the cable. 
- on the last rep of each set hold the contraction in your rear delts at the top for 10 seconds.

Seated Cable Rope Facepull

6/24 Chest, Back, Shoulders

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 ♾️

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

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!!

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!

6/24 Chest, Back, Shoulders

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