Name: Playbook - Sam Sweeney - 7/18 Upper Body Strength [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.365Z
Duration: 65 min
Description: 7/18 Upper Body Strength [chest, back, shoulders]

Banded pull downs didn’t do it for me . 🤷‍♀️

Carmen

Turnin🆙Thursday 👌🏼❤️‍🔥🫶🏻🫰

yangBAE

Anne

Late to the challenge game, but that was a good one 😅

Brette

Mandy Oliekan LeBarron

Runners1

Loved this workout.. added a 15 min infrared sauna at the end 😅😅

Megan

That was such a good session! Enjoyed every movement especially the bent to straight arm fly!

Sammi

Days like today, I really can’t explain my happiness. This split actually made me feel confident that I can finally find alignment in my shoulder imbalances. I’m so excited for these weeks to come 💖💖💖

Christina

Dena

Great start to new split. Love it! 🥰🤩

Laura

A nice upper body workout. I enjoyed how challenging it was without being overwhelming.

Meghan

Klaudia

Doubted myself if I could do this today because I woke up tired. But pushed myself and finished the whole thing 💃 thank you Sam for pushing me as always!!

Amazing 🤩 Not the best day to have a high bun 😆 my shoulders are crying.

Rachel

Samantha  McLawhorn

Woohoo! Officially have started this challenge and that was a spicy upper body day! Shoulders on 🔥

Katie

Sarah

Leticia

Chris

Ebba Wikström

Man my shoulders were burning at the end. 🥵

Dedra

Morgan

Jenn

Natalie

Janelle

Lakshmi Neelesh Nimmagadda

Whitney

Connie

Lily

One day late but, great start to the new split/challenge. Let’s go team 🤙🏻

Marla Sagatelian

The bent to straight lateral raises were a fun remix! Hope to see those again! 🔥

Jordan

This was my first Sweeney workout, I loved it! 💪

Yvonne Holdener

Maggie

Kristina

Robin

Louise

Brenda

Elicia

Star 

Yo dope workout! Shoulders are on fire!!🔥🔥

Emiliano

🔥🔥🔥 to start the challenge..Loved every second of it

Nyakeh

JaNell

Sam knows her shit!!  This was really good.  Upper body is on🔥🔥🔥🔥

Kimmy

Armand

Challenge starting off with a bang 💥!!! Love love having bench press and deadlifts on the same day! 🤩 good things to come in the next 8 weeks, I can feel it. Let’s goooo!!

kimandkairi

Not a fan of the Stratford press. It felt unnatural. Hurt the neck,

Cresta

[Challenge Week 1/Day 1]

Happy Monday! 

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements and AMRAP movements starting today! 

Click the ‘start now’ button to find the training day overview

Upper Body Strength [Chest, Back, Shoulders]: 

1. Bench Press: 4S/5-7R [+1 warm up set]

2. Deadlift: 3S/6-8R [+1 warm up set] 

Superset: 
3A. Dumbbell Incline Bench Chest Press: 3S/10R, 8R, 6R 
3B. Tripod Row: 3S/10R, 8R, 6R each side 

Superset: 
4A. Seated Bradford Press: 3S/6-8R [see variations if needed]
4B. Seated Banded Behind the Head Lat Pulldown: 3S/10-12R 

Compound Set: 
5A. Bent to Straight Arm Lateral Raise: 3S/8-10R 
5B. Floor Chest Flys: 3S/8-10R 

1 Minute AMRAP: Standing Overhead Press [as many reps as you can in 1 minute]

*be sure to track your primary movements [bench press and deadlift] as well as your AMRAP movement so you are able to refer back to your weight/reps as we move through each week.

7/18 Training Day Overview

Warm Up Sets: 1S
Rep Range: 5-7R
Tempo: Power
Modification: dumbbell flat bench chest press

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

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)*

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 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.

Bench Press

Warm Up Sets: 1S
Rep Range: 6-8R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Conventional Deadlift

Rep Count: 10R, 8R, 6R 
[set 1= 10R, set 2= 8R, set 3= 6R]
Tempo: steady 

Set Up: 
- set an incline bench to approximately 60 degree incline. 
- grip a dumbbell in each hand and sit on the bench
- plant your feet on the ground and rest the tops of the dumbbells on the tops of your knees. 
- lift each leg as you rock your torso back so your back is pressed into the bench. 
- position the dumbbells above your high chest, with a pronated grip [palms forward- tuck your pinkies down just slightly to take pressure off of your front delt.] 
- press your mid/high back into the bench and keep your feet planted firmly on the ground. 

Execution: 
- bend your elbows so they are slightly below your shoulders as you lower the dumbbells 
- lower the dumbbells until you reach a 90 degree bend in your arms or until you reach a full stretch through your chest [could be sub 90 degrees depending on your mobility]. 
- at the bottom of the rep your elbows should be ~45 degrees from your torso, chest fully stretched. 
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest [keep the dumbbells in line with your front delts at the top, keep space between them at the top] 
- contract your high chest at the top of the rep. 
- keep wrists straight and knuckles facing the ceiling.

Incline Bench Chest Press

Rep Count: 10R, 8R, 6R each side 
Tempo: steady 
Modification: kettlebell tripod row

Set Up: 
- grip a Dumbbell in one hand and position yourself in front of a low bench or rack 
- get into a wider than hip width stance
- keep a neutral spine as you bend your torso forward, allow the dumbbell to hang down from your front delt in this position. 
- use the other hand to stabilize yourself on the bench or rack in front of you. 
- your chest should be facing the ground, head/neck/spine neutral in this position

Execution: 
- retract your scapula and bend your arm as you drive your elbow towards your hips on one side
- row the dumbbell until your elbow is in line with your torso and squeezed close to your side. 
- contract your lat at the top 
- extend your arm as you lower the dumbbell back to the ground
- keep hips from shifting as you row. 
- keep hips/chest/torso square to the ground.

Tripod Row

Superset

Rep Range: 6-8R 
*in front + behind the head= 1R 
Tempo: steady 
Modification: seated dumbbell Arnold press, seated military press, or seated dumbbell overhead press. 

*start with only the bar if this is a new movement for you. It requires strong shoulder mobility and stability, be sure to modify if needed. 

Set Up: 
- position an upright seat in the center of a barbell rack. 
- rack the bar at an appropriate height for you to lift off from while seated on the bench. 
- sit on the bench and reach your arms up and slightly back to grip the barbell with a pronated grip [shoulder width apart] 
- press your back into the upright bench and drive your feet into the ground
- lift the barbell off the rack and extend your arms so the bar is directly overhead. 
- depress your scapula and activate your lats to support this pressing movement. 
- drive your ribs down and make sure to lock in a strong brace through your trunk. 

Execution: 
- keep your elbows in front of your body as you bend your arms and lower the barbell in front of your head. 
- lower the bar to just about nose/chin level [~90 degree bend in your arms] 
- drive the barbell up just enough to shift the barbell back just slightly 
- continue to keep your elbows in front of or directly in line with your body as you lower the bar back behind your head until your arms reach a 90 degree bend. [you can shift your head forward just slightly to help you reach the rom you are looking for]
- drive the bar back up and shift to the front again as you move through each rep
- keep wrists straight
- keep in mind this is just as much a mobility movement as it is a strength movement- make sure your shoulders feel strong and supported before attempting this one.

Seated Bradford Press Variation

Rep Range: 10-12R 
Tempo: steady 
Modification: cable behind the head pulldown

Set Up: 
- loop a band high on a rack or cable rig. 
- grip the band with a pronated grip just outside of shoulder width apart. 
- sit on the floor, directly underneath the band, and spread your legs wide or just extend them straight out
- start with your arms extended towards the direction of the band, torso upright and spine neutral 
- drive your ribs down and brace to keep yourself upright in this position. 

Execution: 
- depress your scapula and drive your elbows straight down 
- keep your elbows in line with your torso and pull the band apart as you pull the band down and behind your head.
-  drive your elbows close to your sides and contract your lats and mid back at the bottom of the rep. 
- release the tension of the band and extend your arms back up towards the direction of the band. 
- reset your scap between reps if needed. 
- keep your palms facing forward and wrists straight throughout. 
- keep your torso upright and chest facing forward throughout each rep.

Seated Banded Behind the Head Pulldown

Rep Range: 8-10R 
Tempo: steady, control your eccentric
Modification: bent arm lateral raises. 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart. 
- bend your arms in a 90 degree angle and lock them in this position [dumbbells in line with your elbows. ]
- keep your wrists straight, arms bent and palms facing in at the bottom of the rep. 
- squeeze your glutes and drive your ribs down to brace. 

Execution: 
- think about leading with your elbows and raise your arms out to your sides
- lift your arms until your elbows are in line with your shoulders
- at the top of the rep rotate the dumbbells out as you extend your arms so they are straight [palms down]
- lower the dumbbells with straight arms, with control
- reset the bend in your arms at the bottom of each rep. 
-

Bent to Straight Arm Lateral Raise

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and sit on the ground 
- rock your torso back so your back is flat on the ground, bend your knees and plant your feet on the ground
- position the dumbbells over your chest, neutral grip on the dumbbells [palms facing in]
- lock in a slight bend in your arms and drive your back into the ground

Execution: 
- lower the dumbbells and extend your arms out to either side
- release the weight until your tricpes/elbows tap the ground 
- with the bend pinned in your arms drive your feet through the ground and fly the weight back up until your dumbbells are in line with the center of your chest.
- contract your chest.

Dumbbell Floor Chest Fly

Compound Set

Time: 1 minute
Tempo: steady 

*track the number of reps you complete within the 1 minute time cap. Record this number so you are able to refer back to it as we move through each week. 

*choose a weight you know you will be able to lift for 15 reps. 

Set Up: 
- set your timer for 1 minute
- choose an appropriate weight and grip a dumbbell in each. hand
- stand with your feet hip width apart
- lift the dumbbells up and into the overhead position [arms extended, palms facing forward] 
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your elbows and lower the dumbbells until your arms reach a 90 degree bend or just below 
- as you bend your arms keep your elbows slightly in front of your torso [this will take tension out of your traps] 
- extend your arms and press the dumbbells back up and into the overhead position
- keep the dumbbells in line with your shoulders at the top of the rep 
**it is ok to take small rest periods within the minute time frame. get as many reps as you can and keep track as you move through the minute so you are able to record.

1 Minute AMRAP: Standing Overhead Press

7/18 Upper Body Strength [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 ♾️

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!!!

7/18 Upper Body Strength [chest, back, shoulders]

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