Name: Playbook - Sam Sweeney - 7/2 Upper Body [Chest and Shoulders]
Uploaded: 2026-06-17T00:04:43.848Z
Duration: 70 min
Description: 7/2 Upper Body [Chest and Shoulders]

Kadie

Kody Young

Loved the cable chest press variation! So much pec power and shoulder stabilization 🙌❤️‍🔥

Megan

Marta

What a strong finish for chest and shoulder day for this split 🔥

💪🏻💪🏻💪🏻 way to finish off this split !

Stephanie

Lamia

Audry

Michelle 

This was a good one! Perfect last chest day!

DeAnna

Darlene Spooner

Kate

Manda

The 100 reps! 😳 what doesn’t kill us makes us grow!!! 💪🏼

That seemed harder than it should’ve been 🧐😮‍💨 possibly b/c I’m running on 3 hrs of sleep ❤️‍🩹

Shelly

Naisha

Porchia

Ashlee

Kayleigh B

April

100 lateral raises!!! Absolutely brutal and amazing all at the same time

Kassie

SHEEEEEEEESH 🥵🥵🥵🥵🥵
Chest & shoulders are trembling. Bad day for a hair wash 😮‍💨

Morgan

Lindsay

Molly DiSabato

Ruby Smith

Carly

Regina

Mia Arrowsmith

Matt

My shoulders are toast after those 100 reps and also from the Arnold press fire

Everything after those 100 lat raises was very difficult 🥵

Katie

Tasha

Did a combo of primary movements + 100 reps & additional moves from legs and chest today 🙌🏻

Megan Laudick

Happy Tuesday!

*LAST WEEK OF THE SPLIT. NEXT WEEK WILL BE A PROGRAMMED DELOAD WEEK*

Week 8 of 8 week split 

Pre Training Mobility and Warm Up: I have included a short prehab/mobility routine prior to each training day but also feel free to please choose any appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

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

Upper Body: 

Optional Prehab: 1 round [or as many as you need for warm up] 
a. Lying Heel Taps: 20-30R total
b. High Plank Elbow Taps: 20-30R total
c. Wall Ball Push Ups: 8-12R 
d. Bird Dog: 10-12R total

**Optional Warm Up Cardio: Bike [or cardio of choice]: 10-15 mins**

Strength/Endurance Training: 

1. Bench Press: 5S/10R 
*75 seconds rest between sets*
2. Bench Press: 1S/60 second AMRAP [as many reps as possible within 60 second timeframe- record your reps each week]

3. Slight Recline Seated Lateral Raises: 1S/100 [take as many short rests as needed until you reach the 100 reps] 

4. Double Cable Bent Forward Alternating Chest Press: 4S/10-12R total 

5a. Single Arm Floor Press: 3S/10-12R each side
5b. Machine Chest Fly: 3S/30R

6. Seated Arnold Press: 3S/5R drop 10R [drop the weight by 10-50%] 

7. Weighted Low Plank Hold: 1S/Failure [failure means hold as long as you are able to with good form- record your time each week]

7/2 Training Day Overview

Rep Range: 20-30R total 
Tempo: steady 
Modification: keep legs bent

Lying Heel Taps

High Plank Elbow Taps

Wall Ball Push Ups

Rep Range: 10-12R total 
Tempo: steady 
Modification: rest knees on the ground

Bird Dog

Optional Prehab

Rep Count: 10R
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

Bench Press

Time: 60 seconds
Tempo: steady 
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 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

Rep Count: 100R 
*take as many small reps as needed until you reach 100 reps total 
Tempo: steady

Set Up; 
- set your bench to ~80 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground, press your mid back into the bench 
- extend your arms down on either side, dumbbells directly below your delts
- arms should hang down behind your torso
- pin your traps down, shoulders back

Execution: 
- keep your arms straight and raise your arms out to your sides
- when the dumbbells are in line with your delts, contract your lateral delts
- lower the dumbbells back down on either side

Slight Recline Seated Lateral Raise

Rep Range: 10-12R total 
Tempo: steady 
Modification: flat bench alternating chest press

Set Up: 
- attach a single arm handle on each side of the double cable, position them high 
- grip each handle with each hand, neutral grip 
- step to the center of the cable and 1-2 steps forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground
- bend your arms at 90 degrees on either side, elbows about 45 degrees from your torso 
- keep a neutral head, neck, and spine 

Execution: 
- keep one arm bent
- extend your other arm and press the cable towards the ground [‘punch the ground’]
- contract your pec at the top of the rep
- bend your arm so your elbow travels back at 45 degrees from your torso
- lower the cable to 90 degree bend in your arm again 
- alternate each arm, each rep 
- keep your wrists straight
- keep your knuckles facing the ground

Double Cable Bent Forward Alternating Chest Press

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

Set Up: 
- lie on the ground in a supine position, legs bent with feet planted on the ground or legs straight with toes pointed
- grip a dumbbell in one hand, pronated grip 
- squeeze your glutes, pull belly button to spine, and set your brace 
- lift the dumbbell and extend your arm to position the dumbbell over your chest
- tuck your pinky forward just slightly 
- drive your mid back and glutes into the ground

Execution: 
- bend your arm so your elbow is traveling ~45 degrees from your torso 
- lower the dumbbell to one side
- tap your elbow to the ground at the bottom of the rep, knuckles facing the ceiling 
- extend your arm and press the dumbbell over your chest again with control 
- contract your pec at the top of the rep 
- keep your mid back glued to the ground

Single Arm Floor Press

Rep Count: 30R
Tempo: steady
Modification: incline dumbbell chest fly 

Set Up: 
- sit on the bench of the machine so the handles are positioned out to each side, in line with your chest
- press your back into the bench, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs
- extend your arms out to each side to grip the handles with a neutral grip 
- pin a slight bend in your arms 
- keep your traps pinned down and your shoulders back 

Execution: 
- pull the handles straight forward to meed in the center, in line with the center of your chest
- contract your pecs
- release the handles out to each side with control
- keep chest upright

Machine Chest Fly

Superset

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

Set Up: 
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground, press your back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells and extend your arms into the overhead position, palms forward, dumbbells directly over your delts
- tuck your ribs down 
- tilt your pinkies forward slightly 

Execution: 
- bend your arms, elbows traveling slightly in front of your torso
- lower the dumbbells to a 90 degree bend in your arms
- bring your elbows forward and rotate your dumbbells to the front, palms facing you at the bottom of the rep 
- rotate your arms back out to each side 
- extend your arms and press the dumbbells overhead again 
- contract your delts
- keep this one fluid movement

Seated Arnold Press [drop set]

Time: Failure
*record your time*
Tempo: hold
Modification: high plank hold 

Set Up: 
- place a weight plate on your back 
- get down on the ground in a prone position 
- bend your arms and plant your forearms on the ground, elbows directly under your front delts
- step your feet back into a wide stance, low plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position

Execution: 
- hold this position until failure
- keep your hips in line with your torso, full body in a straight line
- contract your quads to secure your brace
- think about screwing your elbows into the ground

Weighted Low Plank Hold

7/2 Upper Body [Chest and Shoulders]

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

6/5 Hamstrings, Glutes

Nyakeh

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!!

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!

7/2 Upper Body [Chest and Shoulders]

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