Name: Playbook - Sam Sweeney - 9/5 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:43.569Z
Duration: 75 min
Description: 9/5 Chest, Shoulders, Triceps

Stephanie

Marta

Jeff

One of my favorite chest days of this entire split! Perfect balance of chest, delts, and triceps power and control 💪🥰

Megan

Becky

Janelle

Michelle 

Lamia

Had to cut this short but it was a good one

Danielle

This was sooooo good🤣🤣💪🏾💪🏾👏🏾

Kimmy

Really don’t want this split to end 😭

Corrine

Great finish to this cycle. And loved the app update to show previous weight and reps used!

Manda

Love the new update! Seeing my previous logs right at my fingertips!

Hang

Joanne Nichols

Porchia

Lorena

🔥🔥🔥🔥 sometimes you just need to lift heavy shit!

Audry

Definitely wasn’t prepared for this type of burn 🔥

Alexandra VanHook

Mia Arrowsmith

Mike

Happy Thursday!

Week 8 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: 6S/1R
*180 seconds rest*

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

3. Slo Mo Machine Chest Fly: 3S/8-10R [2 sec pause mid rep on concentric, 2 sec pause at the top, 2 sec pause mid rep on eccentric, 2 sec pause at the bottom]
*75 seconds rest*

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

5a. Double Cable Tricep Extensions: 3S/8-10R [10 second hold at the top of the final rep, each set]
5b. Single Arm Decline Bench Kettlebell Skull Crushers: 4S/6-8R each side [3 second eccentric each rep]

9/5 Training Day Overview

Rep Count: 1R
Tempo: power
Modification: dumbbell or barbell floor press

*working up to your 1rm- use week 4  numbers for reference*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

*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: steady 
Modification: seated dumbbell overhead press

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart 
- bend your arms and position your elbows under the bar
- 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 back 3 steps
- take a hip width stance, toes forward
- keep a tall torso, and a neutral head, neck, and spine 
- drive your ribs down 

Execution:
- extend your arms and press the barbell directly overhead
- contract your delts and stabilize at the top of the rep
- bend your arms so your elbow travel in forward and under the bar 
- lower the bar to at least 90 degree bend in your arms 
- keep knuckles facing the ceiling 
- keep your spine neutral

Standing Military Press

Rep Range: 6-10R 
Tempo: 2 sec pause mid rep on concentric, 2 sec pause at the top, 2 sec pause on eccentric, 2 sec pause at the bottom
Modification: lying incline dumbbell chest fly 

Set Up: 
- position yourself on the chest fly bench so the handles are out to each side, in line with your chest
- sit on the bench, plant your feet on the ground, press your back into the pad 
- extend your arms out to each side to grip the handles of the machine with a neutral grip 
- pin a slight bend in your elbows
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- pull the handles towards the center
- pause mid rep on the concentric portion of the rep and contract your pecs
- pull the handles all the way forward so your hands meet in the middle, in line with the center of your chest
- pause here and contract your pecs
- release the handles out to mid rep on the eccentric portion of the rep
- pause here, holding tension in your pecs
- release the handles all the way out to each side, start position again
- pause at the bottom of the rep again, in the stretched position, holding tension in your pecs
- keep wrists pinned straight

Slo Mo Machine Chest Fly

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

Set Up: 
- attach a single arm handle and position one side of the cable low
- stand in front of the cable, facing away from the handle
- grip the handle with one hand, pronated grip 
- take 1-2 steps away from the cable 
- stagger your stance or take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- pin traps down and shoulders back 

Execution: 
- keep your arm straight and pull the cable straight forward
- raise your arm until the handle of the cable is in line with your chest
- contract your front delt, high chest on one side
- lower your arm back down by your side with control 
- keep your wrist pinned straight 
- keep chest facing upright, away from the cable

Single Arm Cable Front Raise

Rep Range: 8-10R 
Tempo: 10 second hold at the top of your final rep, each set
Modification: banded tricep extensions or bent forward tricep kickbacks

Set Up: 
- use no handle attachments and position each side of the cable high 
- grip each handle with the opposite hand, neutral grip, so the cables criss cross in front of you
- step to the center of the cable and 1 step back 
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso, neutral head, neck, and spine
- bend your arms, pull the cables, and pin your elbows by your sides [arms bent at 90 degrees to begin, cable crossing in the center] 
- keep scap/traps down, shoulders pinned back

Execution: 
- extend your arms down and out to either side
- when your arms are fully extended, contract your triceps
- keep elbows pinned in place and lower the cables as you bend your arms again 
- return to the start position, arms bent at 90 degrees, cables crossing in the center in front of you

Double Cable Tricep Extensions

Rep Range: 6-8R each side
Tempo: 3 second eccentric
Modification: no decline and/or sub kb for db

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

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- position yourself on the decline bench, head at the low end of the bench 
- lie back in a supine position, drive your back into the pad, hook ankles under the pads at the high end of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm holding the kettlebell and position the weight over your chest
- pin your elbow directly over your front delt

Execution: 
- bend your arm and lower the kettlebell towards one side of your head/the ground
- allow your elbow to drift back slightly as you lower the kettlebell, this will give you a greater stretch in your tricep
- lower to at least a 90 degree bend in your arm 
- drive your elbow over your front delt again and extend your arm in one fluid movement 
- press the weight over your chest again, so it is directly in line with your front delt
- contract your tricep
- keep wrist straight

Single Arm Decline Kettlebell Skull Crushers

Compound Set

9/5 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

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!!

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!

9/5 Chest, Shoulders, Triceps

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