Name: Playbook - Sam Sweeney - 8/15 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:43.658Z
Duration: 75 min
Description: 8/15 Chest, Shoulders, Triceps

Christina

I just love every day of this program okay

Meghan

The kettlebell kickbacks were my favorite! Loved the burn. 🔥

Kody Young

Ashlee

Marta

Epic chest day! Especially loved that cable rotation 💪🥰

Megan

Audry

easiest split to see progression on main lifts! tysm sam ❤️❤️

First day of my period and wasn’t feeling too strong - skipped one workout and two sets in the superset

Beth

Had a hard time getting onto it today!  But glad I got it done

Morgan

Loved the cable crossover, but would love more core and stability training please!

Lexi

Deja

Awesome, this got me out of my funk. 🔥👊🏽👍🏽

April

Jennifer

This one was way harder than I was expecting!

Cori

Seriously7!

Lorena

Kimmy

Mike

Was unsure with some moves but I did my best and felt good

Porchia

Great combinations of upper body! 🙌🏼 🙌🏼 🙌🏼

Mia Arrowsmith

Happy Thursday!

Week 5 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please choose 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.

Strength Training: Chest, Shoulders, Triceps: 

1. Barbell Pin Press: 3S/7R
*120 seconds rest*

2. Standing Barbell Pin Stop High Pull: 5S/5R [5 second holds at the top of each rep] 
*90 seconds*

3. 1 1/4R Single Arm Rotation Cable Crossover: 4S/6-8R each side
*75 seconds rest*

4. TRX Neutral Grip Chest Press: 3S/10-12R 
*90 seconds rest*

5a. Flat Bench Prone Kettlebell Kickbacks: 4S/6-8R [3 second hold at the top of each rep] 
5b. Flat Bench Single Kettlebell Skull Crushers: 4S/8-10R [3 second eccentric]

8/15 Training Day Overview

Rep Count: 7R
Tempo: power
Modification: dumbbell or barbell floor press

*working up to ~%80 of your 1rm. Reference your numbers from week 4 of this split*

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- position your safety bars/pins so that when you lie on the bench, the bar can rest on the pins/bars just above the mid point of your chest
*practice with just the bar to set your rom and get comfortable before loading. 
- slide your torso under the bar, line your bar up with your mid chest
- plant your feet on the ground, toes in line with your knees, feet flat on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and grip the bar with a pronated grip, just outside shoulder width [elbows should be bent at 90 degrees or slightly below in this bottom, start position] 
- elbows should be under your hands 
- lock in the slight arch in your lower back [this will protect your shoulders in the pressing position and will also help you create and keep full body tension]


Execution: 
- think about screwing your feet into the ground and driving them away from the bench into the ground
- extend your arms and press the bar up and over your chest, in line with your eyes
- bend your arms and lower the bar back to the safety bars with control 
- come to a dead stopped position at the bottom of the rep

Barbell Pin Press

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: seated military press [ez bar or barbell- no pins] or seated dumbbell overhead press

Set Up: 
- set your pins to just below your hips, extend your arms down in front of your torso to set the correct height of the pin 
- position your barbell across the pins
- step behind the barbell resting on the pins
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the barbell with a pronated grip, shoulder width apart
- pin your traps down, shoulders back
- create tension in your lats to keep the bar close to your torso, think about breaking the bar around your torso
- keep chest upright and facing forward
-  keep a neutral head, neck, and spine

Execution: 
- bend your arms and lift the barbell off of the pins
- pull the bar along the line of your torso and high towards your chest
- drive your elbows high and wide at the top of the rep 
- elbows should be higher than your wrists/the bar, and in line with or above your delts at the top of the rep
- contract your front/lateral delts
- extend your arms and lower the bar along your torso and to stop on the pins at the bottom of the rep 
- come to a full stop at the bottom of the rep 
- keep the momentum of your upper body minimal

Standing Barbell Pin Stop High Pull

Rep Range: 6-8R each side
Tempo: steady 
Modification: single arm flat bench bent arm dumbbell fly 

Set Up: 
- position a handle on one side of the cable, position it at chest level 
- step in front of the cable, facing 90 degrees from the cable 
- grip the handle with a neutral grip with the hand closest to the cable
- step away from the cable, 3-4 steps
- extend your arm out to your side, towards the cable
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest and hips facing 90 degrees from the cable

Execution: 
- bend your arm and pull the cable towards your chest
- release the cable out to your side again only 1/4 of a rep 
- bend your arm and pull the cable towards your chest again 
- extend your arm and press the cable across your chest
- contract your pec/front delt
- bend your arm and lower the cable across your chest
- extend your arm back out to your side with control 
- feel a stretch in your pec at the bottom of the rep 
- keep feet glued to the ground as your anchor

1 1/4R Single Arm Rotation to Cable Crossover

Rep Range: 10-12R
Tempo: steady 
Modification: banded, machine, or flat bench dumbbell chest fly 

Set Up: 
- grip each handle of the trx band with a neutral grip 
- face away from the band
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms forward, palms facing in, in line with the center of your chest
- keep your feet planted in a close stance
- lean your torso forward, the more upright your angle, the less tension
- hold a tight brace, keep your torso traveling in a stiff straight line 
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- bend your elbows wide
- lower your chest forward, between the straps of the band, towards the ground 
- feel a full stretch through your pecs at the top of the rep, arms bent at 90 degrees out at either side
- drive your torso back and extend your arms
- press your chest away from the ground and back to the start point 
- contract your pecs
- keep your wrists straight
- make sure your body is traveling in one stiff, straight line

TRX Neutral Grip Chest Press

Rep Range: 6-8R
Tempo: 3 second hold at the top of each rep 
Modification: Flat Bench Prone dumbbell Kickbacks

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- lie in a prone position, chest down, on a flat bench 
- bend your legs and cross your feet behind you or keep your legs straight and point your toes off of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your hips into the bench 
- bend your arms at 90 degrees and raise your elbows to pin them by either side
-  tuck your chin, keep a neutral head, neck, and spine

Execution: 
- keep your elbows pinned by your sides and extend your arms straight back 
- kick the kettlebells back behind you until your arms are fully extended by your sides
- contract your triceps
- with elbows squeezed by your sides, bend your arms and lower the kettlebells towards the ground again 
- keep the 90 degree bend in your arms at the bottom of the rep 
- keep elbows high and in line with or slightly above your torso 
- keep chest and hips [torso] glued to the bench

Flat Bench Prone Kettlebell Kickbacks

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: dumbbell neutral grip skull crusher

Set Up: 
- grip the handle of a single kettlebell with each hand, neutral grip 
- lie in a supine position on the flat bench 
- bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the kettlebell over your chest
- pin your elbows in line with your front delts

Execution: 
- bend your arms and lower the kettlebell just over your head, towards the ground 
- lower to at least a 90 degree bend in your arms 
- with elbows over your delts, extend your arms and lift the kettlebell over your chest with control 
- contract your triceps at the top of the rep

Flat Bench Single Kettlebell Skull Crushers

Compound Set

8/15 Chest, Shoulders, Triceps

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

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

Michelle 

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!!

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!

8/15 Chest, Shoulders, Triceps

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