Name: Playbook - Sam Sweeney - 6/27 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:47.457Z
Duration: 65 min
Description: 6/27 Chest, Shoulders, Triceps

Sean

Chris

Christina

Nicole

Perfect balance of everything push day 🌟🌟🌟🌟🌟

Megan

Lisa

Macy

Always nice to jump back in after a few days off!! 💥

Kody Young

I’m not sure I can lift my arms after that. The triset was killer ☠️

Katie

Amanda Smith

Warit

Taylor Willman

Awesome!!!❤️❤️❤️😅💪🏻💪🏻💪🏻

Donalee

That tri-set at the end was a gone one! Pumped!!

Erin

Allison

Meghan

Cori

Heather

5 days vacation, Now I’m back!!!💪💪💪

Jane

Louise

Rachel

Amazing! That triset really hit the spot. Such a good pump!🤩

Melissa Rayner

Cassie

Wow 🤩 the burn.  Great pump 💪🔥💪🔥

Laura

Mia Arrowsmith

You blow my mind EVERY DAY. These are the best workouts I’ve ever done.

Sydney

Catherine

That triset killed my shoulders and arms 😅💪🏼🔥

Kelsey

Francesca

That dumbbell 6 way was…. Humbling 😂 finished with 5lbers in my hands!

Kyle

Brenda

Olga

Tara Drummond

Nyakeh

Sidney

I’m loving this upper body workout 💪🏽👍🏾

Kimmy

Nikki

Kate

Alisa Rose

Money Monday! Bouldas and triceps on fire 🔥 Holy smokes!!

Alli

Janelle

Ashley Laas

Alex

Those last 2 sets had me questioning my existence. Not sure my shoulders are still attached. 😶

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: 

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

Compound Set: 
2A. Close Grip Bench Press: 4S/8-10R 
2B. Cable Rope Tricep Overhead Extension: 4S/5R drop 10R 

Compound Set: 
3A. Decline Bench Supinated Grip Chest Press: 4S/6-8R 
3B. Pronated Grip Machine Chest Fly: 4S/5R drop 15R 

TriSet: 
4A. Seated Cuban Press: 4S/8-10R
4B. Dumbbell 6 Way Raise: 4S/6-8R
4C. Banded Behind the Head Press: 4S/15R

6/27 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

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: diamond push ups on toes or knees

Set Up:
- position yourself in a supine position on the bench press
- plant your feet on the ground or place them up on the bench for more isolation on your chest
- grip the barbell close, with a pronated grip 
*inside of the knurling on each side 
- drive you back into the pad and un rack the bar

Execution:
- brace to keep your hips from shifting as you bend your arms and lower the bar to your chest.
- extend your arms and press the bar back up and over your chest. 
- contract your triceps [and chest] 
- keep your knuckles facing the ceiling and wrists straight throughout.
- the close grip makes this movement more Tricep focused, keep focused on not letting your chest take over and make sure to choose appropriate weight.

Close Grip Bench Press

Rep Count: 5R drop 10R [drop set, every set]
Tempo: steady 
Modification: standing dumbbell overhead extension

*drop the weight by 20-50% on your drop set. 

Set Up: 
- attach a rope to the cable and position the cable machine low. 
- grip the rope with a neutral grip and rotate the cable so the rope is overhead, arms extended, chest facing away from the cable. 

Execution: 
- keep your elbows pinned close to your ears as you bend your arms and lower the cable rope behind your head 
- lower the rope until you reach a 90 degree bend in your arms or just below. 
- drive through your pinkies and extend the arms back up, contract the triceps at the top. 
- keep your glutes contracted and core braced throughout to create a stable base to pull from.

Cable Rope Tricep Overhead Extensions

Rep Range: 6-8R 
Tempo: steady 
Modification: flat bench supinated grip chest press

**If you do not have access to 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 and position yourself on the decline bench. 
*use a spotter to help load the weight or be careful as you get set into position
- squeeze your glutes and press your mid/upper back into the bench. 
- position the dumbbells over your chest, in a supinated grip position [palms facing back] 

Execution: 
- bend your elbows and lower the dumbbells to either side of your chest [or until your arms reach a 90 degree bend] 
- keep elbows at a 45 degree angle from the torso 
- feel the full stretch across your chest at the bottom of the rep
- extend your arms as you press the dumbbells back over the chest.

Decline Bench Supinated Grip Dumbbell Chest Press

Rep Count: 5R drop 15R 
Tempo: steady 
Modification: incline bench pronated grip dumbbell chest fly 

Set Up: 
- set up on the chest press machine 
- grip each of the handles with a pronated grip, palms down- leading with the thumbs. 
- press your back into the pad and plant your feet firmly on the ground 

Execution: 
- lock in a very slight bend in your elbows
- lead with your thumbs and fly the handles towards the center of your chest. 
- contract the high chest/upper pecs at the top of the rep [palms in line with your pecs]
- release the weight with control until you are in a fully stretched position across the chest/pec.

Pronated Grip Machine Chest Fly

Rep Range: 8-10R
Tempo: steady

Set Up:
- grip and dumbbell in each hand 
- sit on a bench with or without back support
- keep an upright torso 
- start with a pronated grip, palms facing back 

Execution: 
- bend your arms and lift your elbows u til they are in line with your shoulders
- in one fluid motion externally rotate the dumbbells over your elbows and press them overhead
- palms should be facing forward at the top of the rep
- reverse the motion and return to the bottom of the rep. 
- keep control of the motion and try to keep from shifting your torso back/forward as you press.

Seated Cuban Press

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- use LIGHT dumbbells 
- grip dumbbells in each hand, in a standing position 
- start with your arms down by your sides. 
- squeeze your glutes and brace

Execution: 
- raise arms out to the sides in a lateral raise
- when your dumbbells are in line with your shoulders shift them forward, so your thumbs meet in a front raise position
- then immediately raise dumbbells up and overhead. 
- reverse the movement to return back to the start position 
- keep arms straight throughout each rep
- try not to swing or sway too much through each rep

Dumbbell 6 Way Raise

Rep Range: 15R
Tempo: steady 
Modification: standing dumbbell overhead pulse presses

Set Up: 
- loop a large loop band around a rack or sturdy object so it is chest height. 
- grip the band with a pronated grip, slightly wider than shoulder width. 
- face the direction of the band and step back until you are able to feel the tension of the band pull you forward, but not so much that you cannot control it. 
- extend the arms overhead, pulling the band apart as you do. [palms should face forward]

Execution: 
- depress the scapula as you pull the band back behind your head. 
- lower until the arms reach a 90 degree bend or just below before pressing the band back overhead. 
- keep tension on the band by pulling apart and “back” as you move through each rep.  
-  keep a strong base, tuck the ribs and squeeze the glutes.

Standing Banded Behind the Head Press

Triset

6/27 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

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

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!!

6/27 Chest, Shoulders, Triceps

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