Name: Playbook - Sam Sweeney - 9/23 Bench Strength + Chest + Delts
Uploaded: 2026-06-17T00:04:41.612Z
Duration: 90 min
Description: 9/23 Bench Strength + Chest + Delts

Marsha Ross

Traca

Lots of good shoulder mobility incorporated in this one!

Megan

My shoulders were cooked by the push-up t press!! 🔥

Karen Arce

Bench press feeling stronger than ever 🔥

Ralph John Roy

Heather

Michelle 

Dedra

Push up t raises at the end were brutal 🥵

Morgan

JulieAnn

Mia Arrowsmith

I’m really loving these chest workouts!

Sara

Lorena

🔥🔥🔥 did this one with my 16 year old daughter

Marta

Brittanie

Amanda Bowe

Regina

Sam V

Alexandra

Loving this split, I don’t want it to end 🙌🏻❤️

Jamie R

Bradley

Kimmy

Chest day has been my fav this split.  Today did not disappoint. 🔥🔥🔥

Karen

Donna

Kimberly R

Bethany

Nyakeh

Happy Tuesday! 

Week 3 of 5 (week 5 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Bench Strength + Chest + Delts: 

Warm Up: 
1a. Banded Dislocates: 1-2S/10-20R total 
1b. Banded Pull Aparts: 1-2S/20-30R
1c. Barbell Bench Press Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Barbell Bench Press: 5S/3-5R 

3. Single Arm Incline Chest Press: 3S/6-8R each side

4a. Single Arm Cable Front Raise: 4S/10-12R each side
4b. Chest Supported T Raise: 4S/15-20R

5. Flat Bench 3 Way Chest Fly: 4S/6-8 Rounds 

6. Push Up T Raise: 3S/8-10R total

9/23 Training Day Overview

Rep Range: 10-20R total 
Tempo: steady 
Modification: arm circles

Set Up: 
- grip a long loop band with a pronated grip, shoulder width apart
- extend your arms straight forward and hold the band in front of your chest
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down and keep a tall torso 

Execution: 
- keep your arms straight and raise your arms over your head and behind you
- stretch across your chest and shoulders
- bring the band back over your head and in front of your chest again
- move at a steady tempo that feel appropriate for you

Banded Shoulder Dislocates

Rep Count: 20-30R 
Tempo: steady  

Set Up: 
- grip a long loop band with a pronated grip, shoulder width apart
- extend your arms straight forward and hold the band in front of your chest
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down and keep a tall torso 

Execution: 
- keep your arms and wrists locked straight and pull the band apart 
- stretch band across your chest with arms out to each side
- contract mid back, rear delts
- bring arms forward to start position again

Banded Pull Aparts

Rep Count: 2-3R
set 1: bar or 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Barbell Bench Press Ramp Up Sets

Warm Ups and Activation

Rep Range: 3-5R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful
Modification: 

Target muscle groups: chest- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

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 your 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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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 mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, 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.
- reset your brace and breath between reps

Barbell Bench Press

Rep Range: 6-8R
Tempo: steady

Target muscle groups: chest, high pec

Set Up: 
- set your bench to a ~45 degree incline
- grip a dumbbell in one hand, pronated grip
- sit on the bench, plant feet on the ground, press mid back into the bench 
- tuck ribs down and brace
- extend your arm and lift the dumbbell over your high chest
- tuck your pinky forward

Execution:
- bend your elbow so it travels ~45 degrees from your torso
- lower the dumbbell to at least a 90 degree bend on one side
- extend your arm and press the dumbbell over your high chest again 
- contract your chest at the top of the rep
- keep knuckles facing the ceiling

Single Arm Incline Chest Press

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm dumbbell front raise

Target muscle group: front delts

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing away from the handle
- grip the handle with one hand, pronated grip 
- extend your arm down by your side
- step 1-2 steps forward 
- keep your arm straight 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your traps down, shoulders back 

Execution: 
- pull the cable and raise your arm straight forward
- think about reaching forward as you pull the cable forward
- pull the handle to in line with your front delt
- contract your delt
- lower your arm back down by your side with control

Single Arm Cable Front Raise

Rep Count: 15-20R
Tempo: steady 

Target muscle group: front and lateral delts

Set Up: 
- set your bench to a ~80-90 degrees 
- grip a dumbbell in each hand
- straddle the seat of the bench, press your chest and hips into the pad 
- squeeze your glutes, set a neutral pelvis, and brace
- extend your arms down by your sides, over the end of the bench 
- keep your arms straight 
- pin your traps down, shoulder back 

Execution: 
- raise your arms out to your sides in a lateral raise
- rotate your arms forward, into a front raise position 
- keep tension in your delts
- rotate your arms back out to your sides, in a lateral raise position 
- continue rotating from a front to lateral raise position

Chest Supported T Raise

Compound Set

Rep Range: 6-8 rounds
*1 low fly + 1 standard fly + 1 pronated grip fly= 1 round
Tempo: steady 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand
- lie on the bench in a supine position 
- plant your feet on the ground, press your back into the bench 
- raise your arms and position the dumbbells over the center of your chest
- pin a very slight bend in your elbows 

Execution: 
- start with your pinkies together
- lower the dumbbells low and out to each side at a 45 degree angle
- raise your arms and lift the dumbbells over the center of your chest again 
- contract your chest
- extend your arms out to either side, dumbbells in line with your chest
- raise your arms and lift the dumbbells over the center of your chest
- contract your chest
- rotate your grip to pronated and extend your arms out to either side, in line with your high chest
- raise your arms and lift the dumbbells over the center of your chest again 
- contract your chest

Flat Bench 3 Way Chest Fly

Rep Range: 8-10R total 
Tempo: steady 
Modification: drop to your knees 

Target muscle group: chest, delts

Set Up: 
- grip a dumbbell in each hand, neutral grip
- place dumbbells on the ground, just outside of chest, under your delts
- step your feet back into a push up position [wider base for more stability] 
- squeeze your glutes, set a neutral pelvis position, contract your quads, and brace
- keep your hips in line with your torso 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your arms so your elbows travel at ~45 degrees
- lower your chest towards the ground
- extend your arms and press your chest away from the ground
- contract your chest
- rotate your torso to one side, lift the dumbbell off of the ground
- extend your arm towards the ceiling, directly over your delt
- bend your arm and lower the dumbbell towards the ground again 
- shift your torso back to the center, chest and hips facing the ground
- alternate each side, each rep

Push Up T Raise

9/23 Bench Strength + Chest + Delts

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

Porchia

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

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

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

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)

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!

9/23 Bench Strength + Chest + Delts

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