Name: Playbook - Sam Sweeney - 8/29 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:43.599Z
Duration: 75 min
Description: 8/29 Chest, Shoulders, Triceps

Jill

Stephanie

I have been loving the rep/hold count combo!

Kody Young

Marta

Bench press is the strongest progress for me. And that last superset killed me ☠️

Strong shoulder vibes for dayzzz 💪😍 kneeling push press was my favorite!

Megan

Amanda

Thanks Sam for your solid programming! I usually have to tweek it a little to fit my comfort level, but that's the beauty of it.  You can do that. And I always appreciate the recommended modifications!

Michelle 

Becky

Audry

Janelle

Lamia

Tricep death by superset. Loved this session!

Lauren

Corrine

Kimmy

Every single move today 🔥🔥
Triceps at the end were brutal
Love everything about this split 🫶🏼

Morgan

The tall kneeling push press was a really nice movement. The triceps holds with the 1/4 plus full movement was lightening them up. That was awesome!!

Valerie

Was able to hit a PR on bench. Fortunate to find a nice stranger spot me 🥲😅

Deja

My whole body is crying. Still sore from leg day.

April

Porchia

Wow!!! Those kneeled push presses were 🔥🔥🔥. Thank you 🙏🏼

Lorena

That superset was 🤌🤌🤌🥵🥵🥵

Kassie

Whitney

Mia Arrowsmith

Alexandra VanHook

Happy Thursday!

Week 7 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: 5S/3R
*180 seconds rest*

2. Tall Kneeling Push Press: 4S/8-10R [3 second eccentric] 
*90 seconds*

3. Single + Single + Double Low Incline Corkscrew Chest Press: 3S/6-8R total [single arm + single arm + both arms= 1 full rep]
*75 seconds rest*

4. Single Arm Recline Dumbbell Front Raise: 3S/10-12R each side  
*75 seconds rest*

5a. Cable Tricep Push Downs: 4S/6-10R  [hold at the top for the same amount of seconds as the rep count. EX. Rep 1= 1 sec hold, rep 2= 2 sec hold, rep 3= 3 sec hold, etc… up to rep 10= 10 sec hold]
5b. 1 1/4R Cable Overhead Tricep Extensions: 4S/8-12R

8/29 Training Day Overview

Rep Count: 3R
Tempo: power
Modification: dumbbell or barbell floor press

*working up to ~%90-95 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: 6-10R
Tempo: 3 second eccentric
Modification: tall kneeling dumbbell push press

Set Up: 
- grip the barbell with a pronated grip, just outside shoulder width apart
- bend your arms and position your elbows under the bar, pointing forward
- rack the bar across your high chest/collarbone
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack, and step 3 steps back 
- bend each leg, one at a time, and get down into a tall kneeling position, shoelaces down
- sit your glutes back on your calves to begin 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- drive your knees/shins into the ground
- extend your hips and press up into the tall kneeling position 
- as you extend your hips, use the momentum from your lower body to extend your arms at the same time and press the bar up and into the overhead position 
- point armpits forward, drive ribs down, bar directly overhead at the top of the rep
- contact your delts
- bend your arms so your elbows point forward
- lower the bar to your high chest/collarbone again, elbows directly under your hands
- keep torso tall and sit your glutes back on your calves again

Tall Kneeling Push Press

Rep Range: 6-8R total
*single arm + single arm + both arms= 1 full rep 
Tempo: steady

Set Up: 
- position the bench at 45 degrees 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, plant your feet on the ground, drive your back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend each arm and lift the dumbbells directly over your chest, point your pinkies forward slightly 
- tuck your chin 

Execution: 
- keep one arm extended
- bend your other arm so your elbow travels ~45 degrees from your torso
- rotate your grip to supinated as you lower the dumbbell to one side of your chest
- extend your arm and press the dumbbell up and over your chest again 
- rotate your grip back to pronated at the top of the rep 
- contract your chest
- complete the same reps on the other side, and end the set with the same reps with both arms

Single + Single + Double Incline Corkscrew Chest Press

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

Set Up: 
- set your bench to ~75 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground, press your back into the pad of the bench 
- extend your arms and hold the dumbbells down by your sides, arms should be positioned slightly behind your torso 
- keep arms straight
- pin your traps down, shoulders back 
- keep your gaze forward

Execution: 
- keep one arm extended down by your side
- keep your other arm straight, palm up, and raise the dumbbell straight forward
- contract your front delt, high chest
- lower your arm back down by your side with control
- arm positioned slightly behind torso at the bottom of the rep

Single Arm Recline Supinated Grip Front Raise

Rep Range: 6-10R
Tempo: hold at the top for the same amount of seconds as the rep count. EX. Rep 1= 1 sec hold, rep 2= 2 sec hold, rep 3= 3 sec hold, etc… up to rep 10= 10 sec hold
Modification: banded tricep push down

Set Up: 
- attach a straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with both hands, pronated grip, shoulder width apart
- bend your arms and squeeze your elbows to your sides, elbows slightly behind your torso to begin 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep wrists pinned straight
- keep traps down, shoulders back 

Execution: 
- extend your arms and push the straight bar down along the line of your body and towards the ground
- contract your triceps
- bend your arms and allow your elbows to move back, behind your torso
- keep elbows squeezed by your sides
- bend your arms you ~90 degrees at the bottom of the rep

Cable Tricep Push Down

Rep Range: 8-12R
Tempo: steady 
Modifications: banded 1 1/4R overhead extensions

Set Up: 
- attach a straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with a supinated grip, shoulder width apart
- pull the cable over your head and turn your body away from the cable 
- take 2-3 steps forward, stagger your stance or keep a wide base
- bend your arms so the cable is traveling behind you, position your elbows forward, arms squeezed close by the sides of your head
- squeeze your glutes, pull belly button to spine, and set your brace
- keep wrists pinned straight 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- extend your arms and pull the cable straight forward, overhead
- contract your triceps
- bend your arms only 1/4 rep before extending them forward again 
- contract your triceps
- bend your arms and lower the cable back towards your head and behind you
- keep elbows forward, arms pinned by your ears

1 1/4R Cable Overhead Extensions

Compound Set

8/29 Chest, Shoulders, Triceps

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 ♾️

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

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)

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!

8/29 Chest, Shoulders, Triceps

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