Name: Playbook - Sam Sweeney - 9/27 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.057Z
Duration: 65 min
Description: 9/27 Chest and Shoulders

Love the optional core workout at the end!

Taylor Willman

Kody Young

Staggs

Talk about a push day pump!!!! That was epic ❤️‍🔥💪❤️‍🔥💪❤️‍🔥💪

Megan

Jessica

Lisa

Awesome 💪🏻 pump this morning !   Love the added core work too! 💚

Stephanie

Katie

Kathryn Whitten

Kirsten

Tierni

Katie Thomas

Those long eccentrics sure make for some tired muscles! Loving the change-up!

NATASHA

Montana

These 6 second eccentrics really make us slow down and focus 🧘🏻‍♀️🔎

Veronica

Kimmy

Donalee

One of my fav upper body days so far!!👏🏽

Morgan C

Emiliano

That triset had my shoulders pumping 🔥

Dedra

Ann-Marie

Antionette

Carol

JulieAnn

Sarah Arnett

Tiffany

Sarah

Kayleigh B

April

Kaitlin

Humberto

Ashley Laas

Allison

Lindsay

Sara Kelly

Janelle

Jane

Mia Arrowsmith

Victoria

Soooo good!  Loving the tempo! 💪🏼❤️🔥

Brandi

Kashay Sullivan

Love this one so much! Those hex presses!

Savannah

Laney

Jean

Happy Tuesday!

*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/5R [6 second eccentric] 

Compound Set: 
2A. Seated Single Arm Overhead Press [twist grip]: 3S/8-10R each side [3 second eccentric] 
2B. Supinated Grip Banded Pull Aparts: 3S/30R [quick] 

3. Single Arm Low Incline Chest Press [twist grip]: 4S/8-10R each side [3 second eccentric] 

Triset: 
4A. Constant Tension Recline Front Raise: 3S/20R 
4B. Single Arm Recline Lateral Raise: 3S/12R, 10R, 8R each side 
4C. Incline Bench Hex Press: 3S/10-12R [3 second eccentric 

5. Pronated Grip Machine Chest Fly: 4S/5R [6 second eccentric] 

Optional Corework: Plate Loaded Dead Bug: 5S/30 seconds on, 30 seconds off

9/27 Training Day Overview

Rep Count: 5R 
Tempo: 6 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 6 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: 8-10R 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
- bring your dumbbell into the neutral grip position at the bottom of the rep 
- 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
- as you press, twist your grip to pronated at the top of the rep 
- 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 [twist grip]

Rep Count: 30R 
Tempo: quick 
Modification: bent over reverse fly

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [supinated grip] 
- stand with your feet hip width apart 
- squeeze your glutes and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms out in front of you so your hands are in line with shoulder height [arms extended, palms down]- lock in a slight bend in your arms
- keep your wrists locked straight and pin your scapula

Execution: 
- use your rear delts and lead with your thumbs as you pull the band apart and extend your arms out to your sides
- when your hands are in line with your shoulders out to your sides, contract your rear delts
- release the band with control back towards the center, until your hands are in line with your front delts again 
- do not hyperextend your low back as you pull the band apart, keep a spine neutral

Supinated Grip Banded Pull Aparts

Compound Set

Rep Count: 8-10R each side
Tempo: 3 second eccentric 
Modification: flat bench single arm chest press

Set Up: 
- set your bench to a low incline, 20-30 degrees
- grip a dumbbell in one hand [neutral grip] and sit on a the bench, plant your feet on the ground 
- lean back to push your back into pad of the bench
- use your non working hand to help lift the dumbbell and position it over your chest, neutral grip 
- extend the non working arm straight up to help with stability 
- contract your glutes and brace 

Execution: 
- bend your elbow and use a 3 second eccentric to lower the dumbbell towards your chest
- as you lower the weight, bend your elbow at ~45 degrees  from your torso and twist your grip to pronated at the bottom of the rep
- lower until you reach a 90 degree bend in your arm, or just below [depending on your strength and mobility] 
- squeeze your glutes and drive your feet through the ground as you extend your arm and press the dumbbell back up and over the chest 
- twist grip back to neutral at the top of the rep, dumbbell in line with your shoulder
- complete all reps on one side before moving to the next

Single Arm Low Incline Chest Press [twist grip]

Rep Count: 20R 
Tempo: steady/pulsing
Modification: standing front raise

Set Up: 
- position a bench at 45-60 degree incline 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench and press your feet into the ground
- drive your back into the bench
- begin with your arms extended down from your shoulders, slightly behind your torso

Execution: 
- with a pronated grip on the dumbbells, raise them forward and to the center until they are in line with your front delts
- keep tension on your delts by lowering your dumbbells only .5 rep
- immediately raise them back to full ROM again 
- continue with pulsing reps

Constant Tension Recline Front Raise

Rep Count: 12R, 10R, 8R each side
Tempo: steady

Set Up: 
- position a bench at 45-60 degree incline
- grip a dumbbell in one hand and sit on the bench
- plant your feet on the ground and extend your arm down by your sides, neutral grip on the dumbbell [palms in] 
- your arm should extend down by your side, slightly behind your torso in the recline position 
- back into the pad of the bench
- drive your feet through the ground
- lock in a very slight bend in your elbow 
- depress your scapula and pin them down 
- extend the other arm out to your side for stability, or rest it on your quad

Execution: 
- raise your dumbbell out to your side
until it is in line with your delt at the top of the rep 
- palm down at the top of the rep 
- contract your lateral delt
- lower the dumbbell back down by your side with control
- try to keep your upper body from swinging or swaying as you raise the dumbbell
- keep your traps down, keep your scapula depressed
- complete all reps on one side before moving to the other side

Single Arm Recline Lateral Raise

Rep Range: 10-12R 
Tempo: 3 second eccentric

Set Up: 
- set a bench to 60-75  degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the back of the bench and plant your feet on the ground 
- press the dumbbells together and extend your arms to position them in line with the center of your chest
- contract your pecs and keep tension by squeezing the dumbbells together throughout 

Execution: 
- use a 3 second eccentric as you bend your elbows and lower the dumbbells towards your chest
- keep your elbows pinned to your sides and lower the dumbbells to tap the center of your chest
- extend your arms and press the dumbbells back up and over your chest
- contract your pecs
- keep dumbbells pressed together throughout each rep

Incline Bench Hex Press

Triset

Rep Count: 5R 
Tempo: 6 second eccentric 
Modification: flat bench pronated grip 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 pronated 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 thumbs meet each other in the center, contract your pecs
- use a 6 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]

Pronated Grip Machine Chest Fly

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: no weight

Set Up: 
- get down on the ground in a supine position. [chest up]
- grip a plate in both hands and extend your arms to hold the plate over your chest
- lift your legs so they are in a 90 degree bend, pin them in this position 
- think about driving your ribs down into the ground to brace your core

Execution: 
- slowly begin to lower the plate over your head and behind you
- as you lower the plate behind you, extend one leg towards the ground 
- tap your heel to the ground with your plate overhead [hold tension in your core]
- exhale and ‘flatten your core’ as you bring the leg back to 90 degree bend as you raise the plate back over your chest
- contract your core
- alternate which leg you extend and drop each rep 
- keep control of the plate as you lower through your lats 
*you should feel no tension in your low back throughout, if you do- do not lower your legs/plate as far each time so you are able to properly hold the brace throughout

Optional Corework: Plate Loaded Dead Bug

9/27 Chest and Shoulders

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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 ♾️

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

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

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)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

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)

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

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!

9/27 Chest and Shoulders

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