Name: Playbook - Sam Sweeney - 6/28 Chest, Delts, Triceps
Uploaded: 2026-06-17T00:04:45.767Z
Duration: 65 min
Description: 6/28 Chest, Delts, Triceps

❤️🙌🏼 Fun to see what I could do without the pre-fatigue.

Carmen

Katie

Channing

Especially loved all the decline variations, and that lat raise finisher left me with some serious beast-level delt pump 💪

Megan

First time hitting #115 on a bench press for 5 reps/ for all 5 sets!!! 😮😮😮

Diana

Woke up late but still made it work 💃🔥

Meghan

Audry

Connie

Wow!! Feeling the upper body pump on this one💪🏾👊🏾

Kimmy

Sarah

Great workout! Make sure to grab the straight bar attachment that moves! Don’t make the same mistake I did 😅

Janna

Great chest workout. I definitely feel the burn 🔥

Dominique

Alli

Olga

Finally starting to feel like myself again🙌🏻

Lacey

Porchia

Morgan

Mike

bench is going up and I’m not mad🤩🤌🏼

Rachael Milbrook

Corrine

Becky

Those lat raises at the end...burn so good! 🤘🏻🔥👌🏻

Alicia Heier

My bench felt strong! My shoulders are loving these upper body days! I feel jacked! 🔥

DeAnna

Deja

Jenny

Hannah

Smart and challenging programming!! Absolutely love it!!

Samantha

Tish

Janelle

One of the few I’ve done 100% of the sets and reps on every exercise 😄

Steve

Hit 3 digits for reps today on the bench press! Very proud of my little arms!! ☺️☺️☺️

Kayla

Kashay Sullivan

Angela Arnall

Love it! These last few weeks have been my favorite workouts!

Kate

Shelby

Autumn

Nyakeh

Crystal Duchesneau 

Maria Zenz

Paula

I'm really liking this week of the split.

Tasha

Nice pump. Still going slow on shoulders 🔥🔥

Lakshmi Neelesh Nimmagadda

Such a fantastic workout - so grateful for this one!

Rachel Ratvasky

Megan Laudick

Seeing all the gains this week 🥹👏🏻

Happy Wednesday!

Week 6 of 6-8 in current split 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Chest, Delts, Triceps:

Pre Training Warm Up and Mobility: 
*Choose one upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Primary: Barbell Bench Press: 5S/3-5R

2. Standing Arnold Press: 4S/5R drop 5R [10R total- drop set, every set] 

3a. Pronated Grip Double Cable Chest Fly: 5S/10-12R [3 second eccentric]
3b. Neutral Grip Single Arm Decline Chest Press: 5S/6-8R each side 

4a. Standing Straight Bar Cable Extensions: 3S/6-8R pronated + 6-8R supinated grip [12-16R total] 
4b. Single Arm Decline Bench Skull Crusher: 3S/8-10R each side [2 second pause at the top of each rep]

5. Standing [machine] Lateral Raise: 6S/10R [30 seconds rest between sets]

6/28 Training Day Overview

Rep Range: 3-5R 
Tempo: steady 
Modification: dumbbell flat bench chest 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 your 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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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 mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, 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.
- reset your brace and breath between reps

Primary: Barbell Bench Press

Rep Count: 5R drop 5R
*10R total 
**drop the weight by 20-50%
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, keep an upright torso, and brace 
- lift the dumbbells to your shoulders and then up into the overhead position
- dumbbells should be in line with delts, pronated grip at the top of the rep

Execution: 
- tuck your pinkies forward just slightly and bend your elbows so the travel slightly in front of your torso 
- lower the dumbbells to ~90 degree bend in your arms or just below
- bring the dumbbells forward in front of your chest, rotate your grip to supinated in line with your eyes/chin
- pinkies should meet in the center, tension in delts and high chest
- swing your elbows back out to your sides, rotate your grip to pronated again 
- extend your arms and press the dumbbells back up and over your shoulders again 
- keep the movement fluid and smooth

Standing Arnold Press

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: pronated grip dumbbell chest fly

Set Up: 
- use no attachments and position the cables high on each side
- grip each side of the cable with a pronated grip 
- step to the center of the cable 
- plant your feet on the ground, hip width apart, toes forward
- squeeze your glutes, pull your belly button to spine, and brace
- extend your arms out towards the cables, pin a slight bend in your arms 
- push your hips back and lean your torso forward just slightly 

Execution: 
- pull the cables down and towards the center, in line with your high chest
- thumbs should meet in the middle
- contract your pecs
- release the cables from the center with control, keep the slight bend in your arms

Pronated Grip Double Cable Chest Fly

Rep Range: 6-8R each side
Tempo: steady 
Modification: flat bench single arm chest press

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

Set Up: 
- hold a dumbbell in one hand 
- position yourself on the decline bench, legs positioned at the high end of the bench 
- press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- use your other hand to assist you to lift the dumbbell up and over your chest, neutral grip 

Execution: 
- bend your elbow, keep it close to your side [~45 degrees from your torso]
- lower the dumbbell to just outside your chest [at least a 90 degree bend in your arm]
- extend your arm and press the dumbbell back up and over your chest
- contract your chest
- complete all reps on one side before moving to the next
- keep wrists straight

Neutral Grip Single Arm Decline Chest Press

Compound Set

Rep Range: 6-8R pronated + 6-8R supinated 
*12-16R total 
Tempo: steady
Modification: banded extensions 

Set Up: 
- attach the straight bar to the cable and position it high 
- step in front of the cable, facing the bar
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the bar with a pronated grip
- pull the cable and pin your elbows by your sides
- keep your traps and delts pinned down 

Execution: 
- push the cable down and extend your arms towards the ground
- contract your triceps
- with elbows pinned release the straight bar back to the start position again, ~90 degree bend in your arms 
- complete 6-8R before switching your grip to supinated 
- with elbows pinned to your sides again complete 6-8R more with a supinated grip 
- keep elbows pinned by your sides and wrists straight

Standing Straight Bar Cable Extensions

Rep Range: 8-10R each side 
Tempo: 2 second pause at the top of each rep 

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

Set Up: 
- hold a dumbbell in one hand
- set up on a decline bench, legs positioned at the high end of the bench
- drive your mid/high back into the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and position the dumbbell over your chest, in line with your delt, neutral grip 

Execution: 
-  with elbow pinned bend your arm and lower the dumbbell back towards the side of your head
- lower the dumbbell to a ~90 degree bend in your arm, stretch through your lat and triceps
- extend your arm and press the dumbbell back up and over your chest in line with your front delt 
- contract your tricep 
- complete all reps on one side before moving to the next

Decline Bench Single Arm Skull Crusher

Rep Count: 10R
*every 30 seconds 
Tempo: steady 
Modification: standing dumbbell lateral raise

Set Up: 
- standing facing the lateral raise machine, quads lined up to the handles
- feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the handles with a neutral grip 
- pin a slight bend in your elbows
- depress your scapula and keep your traps down

Execution: 
- extend your arms out to your sides and lift the handles away from the center
- raise the handles to in line with your delts
- contract your lateral delts
- lower the handles back down in front of your torso towards the center again 
- keep wrists straight

Standing [machine] Lateral Raise

6/28 Chest, Delts, Triceps

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

Jennifer

6/16 Quads, Glutes

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

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

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!!

6/28 Chest, Delts, Triceps

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