Name: Playbook - Sam Sweeney - 7/1 Chest, Back, Shoulders
Uploaded: 2026-06-17T00:04:47.442Z
Duration: 65 min
Description: 7/1 Chest, Back, Shoulders

Where would I be without ya Sweeney? 💪🏻🔥💪🏻🔥💪🏻

Nicole

That triset was an absolute boulder shoulder builder!! 🏔 💪💥👏

Kody Young

That triset has my shoulders burning up 🔥

Megan

Lisa

Doesn’t get much more beast mode than that 💪❤️‍🔥💪

That chest work 😳. Banded DB HRPU and the incline chest press with a drop set…OH My 🔥!!! My chest was burning! I could barely lift the light weights at the end of the set.

That last set!!!!!😩💪🏻🎉💪🏻🎉

Donalee

Wooof. This one was tough for some reason 🥵💪🏼

Taylor Willman

Kristy Conger

Warit

Audrey

Every day I'm walking outta the gym with a big red head 🤣🤣

Louise

Accident!! 9yr old daughter and I loved it. Shoulders be aching.

Stephanie

Jenna

Awesome fourth of July workout. Thank you!

Mia Arrowsmith

Jean

Such a good workout! My upper body is feeling so strong!

DeAnna

Shoulders are on 🔥🔥 from the triset 💪🏼😂

Kelsey

Caitlin

Naomi

Few modifications but I loved this one!  I will be saving it to do again later!! 💪🏼

Michelle

What is it with these tri-sets? They destroy me!!🥵

Brenda

Holllly Cow 🐄 
I’m really loving this chest workout 😍😍😍

JulieAnn

Nyakeh

Loved loved LOVED this one. Supersets were especially “commercial gym” friendly. 💪🔥🥰

Audry

Kate

My boyfriend is a trainer too and he is noticing the changes in my body composition and strength ALREADY. In love with these workouts!

Bailey

Stefanie

Megan Laudick

Angela Pariseau

Ashley Laas

That triset made me cry a little bit 🔥🔥💪🏻😰

Lacey

Anne

Lovely! I totally misread the last superset and did WAY more than I was suppose to. I legit thought Sweeney was trying to break me today. Luckily I couldn’t smack my head if I wanted to. 🤦‍♀️

Victoria

🔥🔥🙌🏼🙌🏼💞Happy 4th of July weekend, stay safe everyone 🇺🇸

Gloria

Melanie

Kimmy

Marlene

Michelle 

Got a good sweat in even with limited equipment!

Cindy Smith

Channing

Holy smokes Batman 🔥 that was tough 💪💪💪

Laura

Holy upper body pump!! 
This one was intense for sure!
Ptula bra + ARN + Sweeney workout = 💪🏻🥵💚

Boulder shoulders 🥵🥵 that triset was killer!

Morgan

Best pupmp of the split. One more PR on bench 140*6 🔥🔥

Lakshmi Neelesh Nimmagadda

💪🏼 muscle failure at its finest 💪🏼

Paula

I underestimated the last set. My shoulders are on fire 🔥

Kenia

Mary

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 Ups: 4S/6-8R 

Compound Set: 
2A. Banded [at hips] Hand Release Push Ups: 4S/8-10R 
2B. Incline Chest Press [press from pronated to neutral]: 4S/5R drop 10R [drop set, every set] 

Compound Set: 
3A. Dumbbell Pullover: 4S/8-10R 
3B. Seated Close Grip Cable Row: 4S/5R drop 10-12R [drop set, every set] 

Triset: 
4A. Banded Y Raise: 3S/6-8R 
4B. Dumbbell Push Press: 3S/8-10R 
4C. 3 Way Lateral Raise: 3S/15R [5 rounds- in front, at sides, and behind= 1 round]

7/1 Training day Overview

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

Superset

Rep Range: 8-10R 
Tempo: steady, power
Modification: no band and/or on knees. 

Set Up: 
- loop each end of a large loop band around the pins or safety bars of a barbell rack [low on the barbell rack]
* if you don’t have pins/safety bar you can use heavy dumbbells positioned on either side of you. 
- position the band across your low back/hips and get into a push up position under the band, in the center of the rack. 
- place your hands on the ground just outside of your chest. 
- squeeze your glutes and push your mid back through your scapula to create a hollow hold position. 
- hold this position and keep your hips in line with your torso as you move through each rep. 

Execution: 
- bend your arms and lower your chest/hips all the way to the ground. 
- pick your hands all the way off the ground, extend them overhead
- plant your hands back on the ground just outside of your chest. 
- press your hands through the ground and extend your arms as you press back up into the start position. 
- contract your chest. 
- do not let the band pull your hips down throughout each rep. 
*your body should lower and raise in a straight line. Watch for worming up. 
- banding at the hips forces more core control- keep this in mind.

Banded [at hips] Hand Release Push Ups

Rep Range: 5R drop 10R 
*drop the weight by 20-50% on your drop set
Tempo: steady 

Set Up
- grip a dumbbell in each hand and sit on an incline bench. 
- press your back into the back of the bench and plant your feet on the ground. 
- lift the dumbbells and position them over your chest, in line with your shoulders, in a neutral grip position at the top of the rep. 

Execution: 
- bend your arms and lower the dumbbells just outside your chest
- as you lower the dumbbells rotate to a pronated grip at the bottom of the rep [palms forward, forcing a stretch across your high chest at the bottom] 
- elbows should be about 45 degrees from your torso at the bottom of the rep
- extend your arms and press the dumbbells back up and over your chest. 
- rotate your dumbbells to a neutral grip in line with your shoulders at the top of the rep
- contract your chest.

Incline Dumbbell Chest Press [twist from pronated to neutral

Compound Set

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- sit on the floor next to a flat bench and grip the head of a dumbbell with both hands
- create a triangle with your hands to pinch the dumbbell between both hands and hold it in place
-  press your mid back into the side of the bench
- bend your knees and plant your feet on the ground, close to your glutes in the seated position 
- raise your hips off the ground, but keep them below your chest. 
- extend your arms and raise the dumbbell over your chest. 
- pin your scapula down to support your shoulders throughout this movement. 

Execution: 
- with only a slight bend in your arms lower the dumbbell back behind your head. 
- lower until your arms are next to your ears or until you feel a full stretch in your lats. 
- palms should be facing up in the stretched position. 
- contract your core and pull the dumbbell back up and over your chest
- contract your core and lats together.

Dumbbell Pullover

Rep Range: 5R drop 10-12R 
*drop the weight by 20-50% 
Tempo: steady 
Modification: bent over neutral grip dumbbell row

Set Up: 
- attach a close grip attachment and sit on the seated cable machine. 
- grip the close grip attachment with each hand, neutral grip 
- plant your feet up on the platforms for stability 
- keep only a slight bend in your knees 
- keep your chest upright and facing forward. [spine neutral] 
- drive your ribs down and brace

Execution: 
- retract your scapula and pull the cable as you drive your elbows towards your waist
- squeeze your elbows in by your sides and contract your lats/mid back. 
- release the weight with control until your arms are fully extended again.

Seated Close Grip Cable Row

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell chest supported Y raise. 

Set Up: 
- loop a large loop band around a rack or cable so it is in line with your front delts. 
- face the band and grip it with a pronated grip, wider than shoulder width. 
- extend your arms forward and step away from the rack until you feel the tension of the band pull you forward just slightly. 
- drive your ribs down and pin your scapula to support your shoulders. 
- squeeze your glutes and brace. 

Execution: 
- keep your arms as straight as you are able and pull the band overhead
- as you raise overhead pull the band apart in a Y shape at the top of the rep
- contract your delts/rear delts/highback
- release the band and lower with control until your arms are extended towards the rack again, in line with your front delts.

Banded Y Raise

Rep Range: 8-10
Tempo: steady, power 
Modification: standing dumbbell overhead press 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart. 
- squeeze your glutes and drive your ribs down to create a stable base to brace from. 
- lift the dumbbells and position them at your shoulders, palms facing in/neutral grip 
- elbows should be forward. 

Execution: 
- bend your knees just slightly and immediately press up onto your toes 
- press the dumbbells up and overhead. 
- as you press the dumbbells into the overhead position, rotate them so your palms are forward at the top of the rep
- stabilize at the top 
- lower the dumbbells with control and ‘catch’ the dumbbells with soft knees
- move immediately into the next rep.

Dumbbell Push Press

Rep Range: 15R [5 rounds] 
*in front, to the sides, and behind hips= 1 round
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- stand with feet hip width apart
- drive your ribs down and brace

Execution: 
- to start, position the dumbbells in front of your hips
- raise the dumbbells out to each side until they are in line with your lateral delts
- contract your lateral delts at the top [palms should be facing down at the top of reps] 
- lower the dumbbells to your sides and repeat the movement
- as you lower the dumbbells again allow them to travel behind your hips [if you need to lean your torso pack just slightly that is ok] 
- repeat the movement and lower back in front of your hips to move immediately into the next round.

3 Way Lateral Raise

Triset

7/1 Chest, Back, Shoulders

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

Porchia

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 ♾️

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!!

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.

7/1 Chest, Back, Shoulders

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