Name: Playbook - Sam Sweeney - 7/4 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:47.428Z
Duration: 65 min
Description: 7/4 Chest, Shoulders, Triceps

Vaishnavi

Chris

Sammi

Sven Press is definitely a new favorite 🤩

Megan

Nicole

Awesome accessory work, this was spicy but a feel good lift ❤️💪🏼

Erin

Katie

Lisa

Louise

Warit

Modified the crap out of it due to just getting over illness. But still awesome! Felt the burn even at low weight 🔥

Lacey

Ally

Laura

Lilly

One of my favorites so far!! My shoulders are on fire!

Cassie

Feels great to work on vacation. And super pumped 🔥🔥

Lakshmi Neelesh Nimmagadda

Mia Arrowsmith

Michelle

Amanda

There’s no words to describe how much that burned

Anne

Laney

This hurt so good🥲🥲🥲🥲🥲🥲🥲🥲🥲

Nani

April

Deirdre bardolf

Mike

yangBAE

This was a great workout again! The last triset was bomb ! 
If you are busy like me, this app is great to keep you consistent 🔥🧨

Judith Harris

That shoulder triset at the end!! 🙌🏼🙌🏼🙌🏼

Brittanny

Turning 41 tomorrow and feeling stronger than ever. Thanks for pushing me outside my comfort zone.

Robin

Dedra

DeAnna

Sheryl Hammontree

Kate

Janelle

Rosa

When you can barely flex for the after photo 💪🏻💥

Megan Laudick

Tara Drummond

This was a great workout! I'm never disappointed!

Sara

Kimmy

My first workout with the app! I feel the burn!

Stephanie

Tammy Quenneville

A bit sick today so scaled back a lot but still so good

Michelle 

Britney

So good!  Felt it all this morning. 🔥🔥🔥

Are you kidding me with this shoulder pump?! 🤩🤩🤩

Audry

Happy Monday! [Happy 4th of July!]

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/2-4R
1B. Standing Military Press; 4S/4-6R

Compound Set: 
2A. Incline Bench Guillotine Press: 4S/6-8R 
2B. Seated Sven Press: 4S/15R

Compound Set: 
3A. Barbell Rolling Skull Crushers: 4S/6-8R
3B. Single Arm Pronated Grip Cross Body Tricep Extensions: 4S/10-12R each side

Triset: 
4A. Barbell High Pull: 3S/8-10R 
4B. Standing Dumbbell Around The Worlds: 3S/10-12R
4C. Standing Banded Pull Aparts: 3S/20R

7/4 Training Day Overview

Rep Range: 2-4R
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: 4-6R 
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: 6-8R
Tempo: steady 
Modification: high incline wide dumbbell chest press

Set Up: 
- position a bench at a high incline [above ~45 degrees] 
- center the bench under the bar and rack the bar so you are able to sit on the bar and reach up to grab the bar with both hands. 
- sit on the bench so your eyes are directly underneath the bar. 
- retract your scapula and pin your back to the bench 
- plant your feet on the ground
- grip the bar wide, with a pronated grip [wider than shoulder width] 
- unrack the bar and position it over your collarbone. 

Execution: 
- bend your elbows and allow them to stay wide and in line with your palms as you lower the bar
- lower the bar in line with your neck/collarbone- as far as you are able to with control [feel the full stretch across your chest] 
- keep your knuckles facing the sky and press the bar back up and over your eyes. 
- contract your chest. 
- as you lower the bar think about raising your chest towards the bar, keep your scapula retracted to stabilitze
- keep your elbows in line with your wrists  throughout.

Incline Bench Guillotine Press

Rep Range: 15R
Tempo: steady 
Modification: flat bench dumbbell hex press

Set Up; 
- sit on a bench [with or without back support]- plant your feet on the ground. 
- keep your chest upright with a neutral spine. 
- pick up two small plates and press them together using both hands- palms flat against the plates.
- position the plates in line with your mid chest. 
-  contract your chest and drive your ribs down to brace

Execution: 
- keep your chest up and shoulders back as you extend your arms and press the weight forward and slightly upwards. 
- when your arms are fully extended contract your chest. 
- continue to hold the contraction in your chest by pressing the weight together with both palms as you bend your arms and bring the plates back to your mid chest.

Seated Sven Press

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell rolling skull crushers

*feel free to use an ez bar instead of a full barbell if needed. 

Set Up: 
- load a barbell with appropriate weight. 
- lie on the ground in a supine position
- bend your knees and plant your feet on the ground
- pin your mid back against the ground. 
- grip the bar with a close, pronated grip and position it over your chest

Execution: 
- pin your elbows in line with your shoulders as you bend your elbows and lower the bar back towards your forehead or just over the top of your head. 
- when your arms are bent at ~90 degrees  rotate your elbows down towards your sides
- keep knuckles facing up and press the bar back up and over your chest
- contract your triceps
- keep the movement as fluid as possible [‘rolling’] 
- try to keep elbows from flaring as you lower the barbell.

Barbell Rolling Skull Crusher

Rep Range: 10-12R each side 
Tempo: steady 
Modification: banded pronated grip cross body tricep extension

Set Up; 
- attach a single arm attachment to one side of the cable machine and position it high
- stand next to the cable facing 90 degrees away 
- grip the single arm attachment with the hand furthest from the cable with a pronated grip [palm down] 
- pin your elbow to your side
- squeeze your glutes and drive your ribs down to brace. 

Execution: 
- keep your palm facing down and extend your arm out and to the side
- when your arm is fully extended contract your tricep. 
- keep your elbow pinned by your side and release the weight as you bend your arm until it reaches 90 degrees again.

Single Arm Pronated Grip Cross Body Tricep Extension

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell or kettlebell high pull 

Set Up: 
- load the barbell with appropriate weight
- grip the bar with a pronated grip, shoulder width apart or just inside. 
- stand with your feet shoulder with apart 
- squeeze your glutes and drive your ribs down to brace
- start with your arms extended down in front of you body. 

Execution: 
- pull the bar up and drive your elbows high, above your shoulders
- lift the bar to your chest/just above your chest
- elbows should be high, above your hands, at the top of the rep. 
- contract your delts. 
- extend your arms back down in front of you and lower the bar.

Standing Barbell High Pull

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell lateral raise.

Set Up; 
- grip a dumbbell in each hand
- stand with your feet together 
- squeeze your glutes and brace
- start with palms facing back towards your and arms extended down. 

Execution: 
- lift the dumbbells out to your sides
- when your hands are in line with your shoulders [palms down] rotate the dumbbells so your palms are facing forward and raise them all the way up and over your head. 
- your arms should be fully extended overhead with palms facing forward. 
- reverse the movement to lower the dumbbells back down and in front of your body.

Standing Dumbbell Around the Worlds

Rep Count: 20R 
Tempo: steady 
Modification: dumbbell rear delt fly, cable face pull. 

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [pronated grip] 
- sit on a flat bench and plant your feet on the ground. 
- sit up tall and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms

Execution: 
- pin your scapula 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts
- release the band with control until your hands are in line with your front delts. 
- do not hyperextend your low back as you pull, keep the spine neutral.

Standing Banded Pull Apart

Triset

7/4 Chest, Shoulders, Triceps

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 ♾️

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

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

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!!!

7/4 Chest, Shoulders, Triceps

Community

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