Name: Playbook - Sam Sweeney - 9/20 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.088Z
Duration: 65 min
Description: 9/20 Chest and Shoulders

Lisette

Flavia

Karolane

Chest was shaking by that last set of reps! 😳

Kody Young

My chest was trembling the entire workout 🥵🔥

Morgan

Staggs

Wow 🤩 feeling incredible after that one! AlthoughI love the varied splits, excited to have push and pull days separate again 💓 my soul (And pecs) are on fire 🔥

Megan

Jessica

Emilie

Loving the tempo changes and the varying rep/sets! Those tri-sets are killer

Sarah

Brooke

Awesome pump this morning! Day 2 of loving this split! 💪🏻💚🔥

Stephanie

Arms are SHAKING! Also loving the core incorporation!

Andryana

Katie

Wooooow my new favorite upper body day! That triset was definitely a challenge! Never gave up 😎

Kelsey

Audrey

Such a good workout! It hurts to lift my arms 😅

Humberto

Tanzee

Lynn

Ninia

OBSESSED with the core work at the end. More of that please!

Allison

Robin

Kenia

Elaine Rondon

Brigitte  Singer

Emiliano

Lilly

Great workout. I’m loving the unilateral work. Love the core workout at the end.

Dedra

Never disappointed with upper body days👏🏾💪🏽

Kimmy

Rachel

This has been one of my favorite workouts so far.

Cara

Lindsey

Thank you for your bomb descriptions. They are sooo helpful. I swear that’s half of why I’ve been progressing the way I am ❤️

Veronica

Sarah Arnett

Needed all the focus to get through this one!!

Gabriela

Nicole

Michelle

Muscular failure really sneaks up on us with these slow eccentrics. Loving this change of pace. 🔥

Audry

Whew 😮‍💨 that was a killer. Good one!

Kaitlin

Love the change of pace with the eccentrics. Really makes you focus on the movement! ❤️

Annie

Tiffany

Janna

Janelle

April

Happy Tuesday!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Chest and Shoulders: 

1. Floor Press: 5S/10R [3 second eccentric]

Compound Set:
2A. Seated Single Arm Overhead Press: 3S/6-8R [3 second eccentric] 
2B. Banded Rear Delt Extension: 3S/10-12R

3. Flat Bench Single Arm Rotated Press [supinated to neutral]: 4S/6-8R each side [3 second eccentric] 

Triset: 
4A. Lateral Raise Pulses: 3S/20R 
4B. Half Kneel Single Arm Landmine Press: 3S/12R, 10R, 8R each side 
4C. Seated on Floor Landmine Sven Press: 3S/10R [3 second eccentric] 

5. Chest Fly Machine: 4S/10R [4 second eccentric] 

Optional Corework: 
6. Anti Extension Banded Dead Bug: 5S/30 second on, 30 seconds off

9/20 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- use a 3 second eccentric to lower the barbell towards your chest until your triceps tap the floor
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Floor Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell in one hand 
- extend your other arm out to the side or in front of you for balance 
- use the non working hand to help you lift the dumbbell up and into the overhead position [dumbbell in line with the shoulder] 
- keep a pronated grip on the dumbbell, palm should face forward 
- keep your scapula depressed use your lats to help stabilize and support the shoulders
- drive your ribs down and brace

Execution: 
- bend your elbow and tuck your pinky forward slightly as you lower the dumbbell
- lower to ~90 degree bend in the elbow (or just below)
- drive your feet through the ground and exhale as you press the dumbbell up into the overhead position again
- keep dumbbell in line with the shoulder at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Single Arm Overhead Press

Rep Range: 10-12R 
Tempo: steady 
Modification: bent over single arm dumbbell rear delt fly 

Set Up: 
- use a large loop band and loop the band high on a rack or cable
- stand facing 90 degrees from the band and reach over to grip the band with the hand furthest from the cable [pronated grip]
- start with your hand gripping the band extended towards the rack 
- lock in a slight bend in your arm
- get into a staggered stance or plant both feet next to one another
- squeeze your glutes and drive your ribs down to brace and create a stable base

Execution: 
- keep your chest and hips square, forward and pull the band down and across your body laterally [at about a 45 degree angle]
- pull the band until your pinky is in line with or slightly below your rear delt. 
- contract your rear delt
- release the band with control, back towards the rack 
- complete all reps on one side before moving to the other side

Banded Rear Delt Extension

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 


Set Up: 
- grip a dumbbell in each hand
- sit on a flat bench and rest the dumbbells on your quads
- rock yourself back so you are lying in a supine position on the bench
- as you rock back, extend your arms and lift your dumbbells to position them over your chest 
- keep dumbbells in a neutral grip position at the top of the rep 
- keep your feet planted on the ground and lock in a tight posterior chain

Execution: 
- keep one arm extended in the neutral grip position 
- bend the elbow of the other arm and slowly twist to a supinated grip as you lower the dumbbell
- elbow should stay close to your torso as you lower
- lower until your arm is bent at 90 degrees or just below 
- as you extend your arm and press the dumbbell back over your chest, twist your grip back to neutral at the top of the rep
- contract your chest
- complete all reps on one side, while the other arm stays extended, before switching sides

Flat Bench Single Arm Rotated Press

Rep Count: 20R 
Tempo: steady 

Set Up: 
- in a standing position, grip a dumbbell in each hand, [neutral grip] 
- start with your arms down by your sides, keep your arms straight 
- squeeze your glutes and create a stable base to brace

Execution: 
- raise your arms out to your sides until your dumbbells are in line with your shoulders 
*keep the dumbbells slightly in front of your torso as you raise to help keep tension in your lateral delts
- keep tension in your lateral delts and lower the dumbbells only .5 rep
- raise the dumbbells back to in line with your shoulders
- continue to use pulsing reps for all 20 reps, never losing tension in your shoulders

Lateral Raise Pulses

Rep Count: 12R, 10R, 8R each side 
Tempo: steady 
Modification: half kneel neutral grip overhead press

*if you do not have access to a landmine attachment you can also position one end of the barbell in the corner of a room- wrap a towel around it to pad the corner if needed.

Set Up: 
- position your barbell in the landmine attachment
- load the other end of the barbell with appropriate weight [this may mean NO weight] 
- face the barbell and get down on the ground in a half kneel position 
- grip the barbell with a neutral grip on the same side as the knee that is positioned down on the ground 
- drive your hips in a brace
- lift the end of the barbell to your shoulder, keep your elbow bent and facing forward

Execution: 
- keep your knuckles facing forward and extend your arm as you press the barbell forward
- contract your delt 
- bend your elbow and lower the barbell back to your shoulder with control 
- keep your hips from shifting or twisting throughout 
- elbow should stay pointing forward 
- wrist should stay straight
- complete all reps on one side before moving to the other

Half Kneel Single Arm Landmine Press

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: seated on ground or bench- plate Sven press

*if you do not have access to a landmine attachment you can also position one end of the barbell in the corner of a room- wrap a towel around it to pad the corner if needed.

Set Up: 
- position your barbell in the landmine attachment
- load the other end of the barbell with appropriate weight [this may mean NO weight] 
- face the barbell and get down on the ground in a seated position [legs extended out or in front of your or criss crossed] 
- grip the end of the barbell with both hands and lift it to your chest
- squeeze the end of the barbell with both palms and overlap your fingers to grip the bar
- keep an upright torso and drive your ribs down to brace 
- keep tension in your chest throughout the entire set

Execution: 
- extend your arms as you squeeze the barbell with both hands and press the barbell
- contract your high chest at the top of the rep 
- bend your elbows, keep them close to your sides, and lower the barbell back to your high chest
- keep your chest from swaying or moving throughout each rep 
- keep traps down and use your lats to support your press

Seated on Ground Landmine Sven Press

Triset

Rep Count: 10R 
Tempo: 4 second eccentric 
Modification: flat bench dumbbell chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a neutral grip on each side
- plant your feet on the ground and push your back into the pad of the machine
- lock in a slight bend in your elbows
- drive your ribs down and brace

Execution: 
- pull the handles forwards and towards the center to meet
- when your knuckles are facing each other, hands in line with the center of your chest, contract your pecs
- use a 4 second eccentric to release the weight with control until your arms are extended out to your sides again [in line with your shoulders, no need to go past your torso if it is uncomfortable]

Machine Chest Fly

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: plate or dumbbell weighted anti extension dead bug, or no band- only lower the legs as far as you are able to while keeping your back on the ground. 

Set Up: 
- loop a large loop band low on the rack. 
- face away from the rack and get down on the ground in a supine position. [chest up]
- reach back and grip the band with both hands [pronated grip] 
- lift your legs so they are in a 90 degree bend. 

Execution: 
- hold the band over your chest, you should be able to feel the tension of the band want to pull your arms back. 
- contract your lats and fill the space between your low back and the ground. 
- lower and extend one leg towards the ground at a time, alternate
- exhale and ‘flatten your core’ as you bring each leg back to 90 degree bend 
- contract your core each time
*you should feel no tension in your low back throughout, if you do- do not lower your legs as far each time so you are able to properly hold the brace throughout

Optional Corework: Anti Extensions Banded Dead Bug

9/20 Chest and 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

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

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!!

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)

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!!!

9/20 Chest and Shoulders

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