Name: Playbook - Sam Sweeney - 8/22 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:43.629Z
Duration: 75 min
Description: 8/22 Chest, Shoulders, Triceps

Christina

Sarah

Michelle 

Marta

Perfectly strong mix 💪 Both fun and fierce ❤️‍🔥🐆

Megan

Heather

Donna

Lamia

Missed a few days and this was my first day back and loved it 🔥 love me my chest days 😍

I always love these wacky moves. Supinated Incline Military press?!? Loved it.

Great last chest workout before my bilateral mastectomy on Tuesday. Grateful to have this app to come back to when I’ve recovered 💪🏼

Melanie

Corrine

Porchia

Kimmy

Olga

Lorena

Janelle

Seriously7!

Aurelija Grabliauskas

Mia Arrowsmith

Happy Thursday!

Week 6 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: 4S/5R
*120 seconds rest*

2. High Incline Supinated Grip Military Press: 4S/6-8R [3 second eccentric] 
*90 seconds*

3. Single Arm Kettlebell Decline Chest Press: 4S/10-12R each side
*75 seconds rest*

4. Double Cable Scaption Raise: 3S/8-10R 
*90 seconds rest*

5a. Single Kettlebell Overhead Tricep Extensions: 4S/8-10R [3 second eccentric] 
5b. Close Grip Push Ups: 4S/6-8R [3 second pause at the bottom of each rep]

8/21 Training Day Overview

Rep Count: 5R
Tempo: power
Modification: dumbbell or barbell floor press

*working up to ~%85-90 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 Range: 6-8R
Tempo: 3 second eccentric
Modification: high incline supinated grip overhead press

Set Up: 
- set your bench to 75-80 degree incline
- position your bench under the barbell 
- sit on the bench, under the barbell, plant your feet on the ground, press your back into the bench 
- extend your arms overhead to grip the barbell with a supinated/reverse grip, just outside of shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down
- press your mid back into the bench
- lift the bar off of the rack and position it directly overhead

Execution: 
- bend your elbows, keep them traveling in front of your torso
- lower the bar to just below your chin, at least a 90 degree bend in your arms 
- extend your arms and press the barbell away from your collarbone and into the overhead position 
- contract your delts, high chest
- keep knuckles facing the ceiling

High Incline Supinated Grip Military Press

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

*if you do not have a decline bench, you can position a plate or two under one end of the flat bench to create a slight decline  

Set Up: 
- grip a dumbbell in both hands, pronated grip 
- position yourself in a supine position on the decline bench, feet at the high end of the bench 
- lie back and press your back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the dumbbells over your chest
- tuck your pinkies forward slightly 

Execution:
- keep one arm extended
- bend your other arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side, at least a 90 degree bend in your arm
- extend your arm and press the dumbbell back up, over the center of your chest, to meet your other dumbbell
- keep your other arm extended, pinned straight 
- complete all reps on one side before moving to the next

Single Arm Kettlebell Decline Chest Press

Rep Range: 8-10R
Tempo; steady 
Modification: seated slight incline dumbbell low fly

Set Up: 
- use no handle attachments and position each side of the cable low
- grip the knob of each cable with the opposite hand so the cables cross cross in front of you, neutral grip 
- step to the center of the cable and 2-3 steps forward 
- extend your arms down at either side and slightly behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- keep your arms straight
- raise the cable out in a scaption raise [out at 45 degrees on each side] 
- contract your front delts, high chest 
- lower the cables and extend your arms down by your sides and slightly behind your torso again 
- keep your traps down, shoulders pinned back

Double Cable Scaption Raise

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: single dumbbell overhead extensions

Set Up: 
- sit on a bench, plant your feet on the ground 
- grip the handle of the kettlebell with a neutral grip on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the kettlebell into the overhead position, directly over your head
- drive your ribs down
- pin your elbows directly over your delts
- keep a tall torso

Execution: 
- bend your arms and lower the kettlebell behind your head
- lower to at least a 90 degree bend in your arms
- extend your arms and lift the kettlebell directly overhead again 
- contract your triceps
- keep elbows squeezed tight on either side of your head

Single Kettlebell Overhead Tricep Extensions

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of the rep 
Modification: incline close grip push ups

Set Ups:
- plant your hands on the ground in a narrow stance, hands directly under your chest
- step back into a hip width stance with your feet [wider stance=more stable]
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your hips in line with your torso throughout, body traveling in a stiff, straight line 

Execution:
- bend your arms, keep your elbows squeezed close by your sides
- lower your chest towards your hands
- tap your hands with your chest or get as close as you are able
- extend your arms and press your chest away from the ground 
- contract your triceps and chest at the top of the rep

Close Grip Push Ups

Compound Set

8/22 Chest, Shoulders, Triceps

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

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 ♾️

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

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

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!

8/22 Chest, Shoulders, Triceps

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