Name: Playbook - Sam Sweeney - 7/8 Chest, Back, Shoulders
Uploaded: 2026-06-17T00:04:47.413Z
Duration: 65 min
Description: 7/8 Chest, Back, Shoulders

Absolutely destroyed me, but this is what I’m here for right? 🤪

Dennis

Those fly to hex press combos were INTENSE 😍

Megan

Lisa

Louise

Can’t wait to continue to see gains and progress! Your program is challenging me in the BEST way!!!

Janelle

Really liked the combo of movements for maximum muscle body pump!

Diana

I won’t be lifting my arms today 🤣🤣🤣

Erin

Stacey

Oh my gosh that was one of the best upper body days ever! Hit every muscle and am feeling pumped 💪

Katie

Chris

That last 30 sec lateral raise🥵🥵🥵

Warit

Ilana

Love this arm day - chest, back, shoulders 🥰💪💪💪

Laura

soreeeeeeeee🫠
#weednesdayroutine👌🏼

yangBAE

Mia Arrowsmith

Ooh lord those pin stop z presses🥴🔥

Emily

Amazing! One of the best upper body workouts one this app!

Gabriela

Becky

That triset at the end. 🥵. Great workout

Dedra

DeAnna

Rosa

Those dumbbell fly to hex press got me good🥵

Ellen

Kelsey

I just want to say how much my form has improved since joining this app. Thank you for all the helpful hints and modifications

Veronica

First post COVID workout. Grateful to be back!

Carolyn

Rachel

That was such a good workout. Really made you push your entire upper body!

Andrea

Ah-mazing! Best upper body workout! That shoulder burner at the end and those fly/hex press combo…ouch in a good way!

Jessica

Stephanie

Brandi

Channing

Kimmy

Michelle 

Norma

Audi

What a great way to close out upper body for the week! Thx for making me look so good in my summer tanks💪🏻

Anne

Each shoulder day gets tougher and I love it 🔥

Sidney

Monica Ortiz

Megan Laudick

Not confident in my ability to drive after this one.

Tianna

Christina

Leslie

This one had me 🥵🥵!!  Loved it!! 💪🏻

Loving these trisets at the end. The perfect burnout high note to end on!

Audry

Great Friday morning pump before work! 💪🏼

Kristen

heather

I struggle feeling winded during chest workouts because I really take my time. It’s usually a lighter day for me. The fly /hex combo was killer. Loving these combos. I feel like I’m getting max burn!!

Elizabeth

Michelle

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/2-4R
1B. Pull Ups: 4S/4-6R

Compound Set: 
2A. Neutral Grip Barbell Floor Press: 4S/6-8R [multi grip barbell]
2B. Incline Bench Dumbbell Chest Fly to Hex Press: 4S/10-12R 

Compound Set: 
3A. Incline Bench Supported Neutral Grip Dumbbell Row: 4S/10-12R
3B. Seated Cable Rope Straight Arm Push Down [lat pulldown bench]: 4S/15R

Triset: 
4A. Pin Stop Z Press: 3S/8-10R
4B. Seated Bent Forward Rear Delt Row: 3S/15R
4C. Seated Under the Legs Lateral Raise: 3S/30 seconds

7/8 Training Day Overview

Rep Range: 2-4R 
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 [weighted, banded, assisted]

Superset

Rep Range: 6-8R
Tempo: steady 
Modification: neutral grip dumbbell floor press or barbell floor press [standard barbell]

Set Up: 
- choose a multi grip or standard barbell 
- rack the barbell on the rack low enough so you are able to grip the bar from the floor while lying on the ground below 
- lie on the ground, eyes in line with the barbell 
- grip the bar with a neutral grip [if you are using a multi grip bar, choose a grip shoulder width or outside of shoulder width] 
- depress your scapula and squeeze your glutes to brace. 
- extend your legs or bend your knees and plant your feet on the ground. 
- un rack the barbell and position it over your chest

Execution: 
- retract your scapula as you bend your elbows and lower the bar towards your chest
- think about rowing the barbell to your chest as you lower the weight
- lower until your triceps tap the floor, elbows should be ~45 degrees [or slightly closer] from your sides at the bottom 
- extend your arms and drive the barbell back up and over your chest
- contract your chest.

Neutral Grip Barbell Floor Press [multigrip bar]

Rep Range: 10-12R [1 fly + 1 hex press= 1R]
Tempo: steady 

Set Up: 
- set an incline bench to 45-60 degrees 
- grip a dumbbell in each hand and sit on the bench
- press you back into the bench and plant your feet on the ground
- lift the dumbbells and position them over your chest
- keep a neutral grip on the dumbbells, palms facing in

Execution: 
- pin a slight bend in your elbows and lower the dumbbells out to your sides
- lower the dumbbells until they are in line with your shoulders and you feel a full stretch across your chest at the bottom of the rep 
- lift the dumbbells and raise them back up to the start position, in line with the center of your chest
- immediately press your dumbbells together
- bend your elbows and keep them close to your sides as you lower the dumbbells to the center of your chest
- extend your arms and press the dumbbells back up and over your chest
- contract your chest.

Incline Bench Dumbbell Fly to Hex Press

Compound Set

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- set an incline bench to ~45 degrees
- grip a dumbbell in each hand, neutral grip and allow your arms to extend down from your shoulders
- position yourself in a prone position on the incline bench [chest down]
- make sure you are connected to the bench from chest to hips
- straddle the bench with your feet, plant your feet on the ground. 
- squeeze your glutes and brace to keep yourself in position. 

Execution: 
- retract your scapula 
- drive your elbows to your hips and row the dumbbells back 
- lift your chest just slightly as you row
- contract your mid back/lats/low back at the top of the rep
- release the dumbbells and extend your arms back down, towards the ground. 
- the dumbbells should start and finish in line with your front delts. 
- keep your head, neck, spine neutral and in line.

Incline Bench Supported Neutral Grip Dumbbell Row

Rep Count: 15R
Tempo: steady
Modification: cable rope straight arm pulldown [standing]

Set Up: 
- attach the cable rope to the lat pulldown machine
- adjust the pad of the machine so it pins your knees down in the seated position. 
- grip the rope with each hand, neutral grip
- sit on the edge of the bench and drive your knees into the pads
- keep an upright torso but drive your ribs down to brace
- pin a slight bend in your arms and begin with them extended up towards the cable 

Execution: 
- depress your scapula and pull the rope straight down, towards the pads
- when your hands tap the pad of the seat contract your low lats
- release the cable with control until your arms are extended back towards the cable 
- make sure to reset your scapula before each rep.

Seated Cable Rope Straight Arm Pushdown [lat pulldown seat]

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell Z press [no pin stop]

Set Up: 
- set the pins of the barbell rack to just about your collar bone [below your chin] when you are seated on the floor
- sit on the floor in the center of the barbell rack.  [extend your legs out or keep them straight forward.]
- grip the barbell slightly wider than shoulder width apart, pronated grip [make sure your grip is even on both sides] 
- keep your torso upright and drive your ribs down to brace

Execution: 
- extend your arms and press the barbell from the pins up and overhead
- move your head under the bar at the top of the rep and stabilize
- bend your elbows so they are in front of your torso and lower the barbell back down to the pins 
- reset if needed between reps

Pin Stop Z Press

Rep Count: 15R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench and plant your feet on the ground. 
- extend your arms down by your sides
- keep a neutral spine and lean your torso forward- pin yourself there
- start with a neutral grip, palms in

Execution: 
- bend your elbows and as you row the dumbbells back externally rotate your grip on the dumbbells so your thumbs are point up at the top of the rep 
- elbows should be in line with or below your rear delts at the top of the rep and at least ~45 degrees from your torso on each side
- contract your high back and rear delts at the top of the rep 
- release the dumbbells with control and extend your arms back down towards the ground.

Seated Bent Forward Rear Delt Row

Time: 30 seconds
Tempo: steady 
Modification: seated lateral raises

Set Up: 
- grip a dumbbell in each hand, palms facing in. 
- sit on a bench and plant your feet on the ground
- keep your torso upright and a neutral spine 
- begin with arms extended down by your sides. 

Execution: 
- lean your torso forward just enough for your arms to swing under your legs 
- as you raise your arms out to your sides use the momentum to bring your torso back to the upright position
- at the top of the rep your arms should be in line with your lateral delts [and slightly in front of your shoulders]
- contract your lateral delts
- as you lower the dumbbells down allow them to swing under your legs and continue reps.

Seated under the legs Lateral Raises

Triset

7/8 Chest, Back, Shoulders

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

Porchia

Jennifer

6/16 Quads, Glutes

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!

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.

7/8 Chest, Back, Shoulders

Community

More workouts from Sam Sweeney