Name: Playbook - Sam Sweeney - 1/10 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.588Z
Duration: 70 min
Description: 1/10 Back, Biceps, Core

Used landmine trx etc for some variations #tgif

yangBAE

Kathryn Whitten

This might be my favorite split yet. The mobility work, the working sets, all of it just spot on what i needed

Audrey

Loved it im so close to doing a pull up on my on!!

Denise

Those single arm neutral grip pull downs with hammer curls really hit like nothing else 💪❤️‍🔥💪 LOVED IT!

Megan

Brittany

Really had to think about that seated pull down. Great movement!

Diana

Katie

anthony clark

Kimmy

Sara Athey

The finishers!!!! They are living up to their name 😵

Lisa

Crystal

Chané

Alice

I struggled with the finisher 😮‍💨

Jacqueline

Erika

Always love working back and biceps. Loved that finisher 🔥

Dedra

Those chin up for the finisher finished me gooood lol 😆 definitely need some work with those! Shoulders feel amazing!!

Kelsey

Too hard to get that core activated with this one

Julie

God dam fineshers. Loving this split ans pushing myself next level

Lakshmi Neelesh Nimmagadda

Woke up with a dead arm so was dreading today’s workout. Ended up being an excellent workout 💯. Loved the finisher 💪🏼💪🏼

Amie

Sinclair

Connie

Mia Arrowsmith

Paula

These are fantastic workouts! Please keep them coming!

Kalen

Jordan

Tiffany

Bailee

This split is absolute perfection. Learning so much while also getting to push familiar movements to new limits 🥰🥰🥵🥵

Audry

Gloria

Loved todays workout! Back is feeling good!

Courtney

Janelle

Maria Zenz

Ashley Laas

Audi

I didn’t want to do the burnout sets but I’m glad I talked myself Into finishing. I feel great

Shelby

Porchia

Jenn

Nyakeh

Kate

Happy Tuesday!

[Week 2 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Biceps, Core:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: 2 mins minimum each side 
b. Overhead Distraction with External Rotation Bias: 2 mins minimum per side
c. Bilateral Shoulder Flexion- Banded: 2-3 mins
e. 3 Minutes Dumbbell Carries: 1 min farmers carry- 1 min front racked- 1 min overhead- no rest
f. Supermans: 30R
g. RKC Planks: 1 minute: 5 second contractions/5 second rest- for 1 minute

Strength Training: 
1. Pull Ups: 5S/5R [assisted, bodyweight, weighted]

2. Weighted Hanging Knee Raise: 4S/6-8R 

Superset: 
3a. Single Arm Neutral Grip Lat Pulldown [from floor]: 4S/8-10R each side [3 second eccentric, each rep] 
3b. Seated Hammer Curls: 4S/6-8R [2 second pause mid rep on concentric] drop  8-10R  [steady tempo] [drop the weight by 20-50% on your drop set]

Superset: 
4a. Decline Bench Dumbbell Pullover: 3S/10-12R [2 second pause mid rep on eccentric]
4b. Single Arm Cable Concentration Curl: 3S/6-8R each side [3 second eccentric each rep]

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Floor Assisted Chin Ups: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Banded Kneeling Crunch: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/10 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 minutes minimum each side 

*again the band creates space in the joint to reposition the humerus in the shoulder capsule.

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 2 minutes minimum each side 

Set Up: 
- loop the band high around the rack 
- face away from the band
- loop your arm through the band and hook the band around your elbow 

Execution: 
- step away from the rack to create tension with the band
- squeeze your glutes, drive your ribs down and brace- midline engaged
- twist elbow, lower your elevation- hunt for tension 
- drive elbows towards your face and forward * use other hand to help if needed
- fight to maintain external rotation torque in your shoulder

Overhead Distraction with External Rotation Bias

Time: 2-3 minutes minimum 

*use this time as needed. I will show a couple movements I do in this position. 

**The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Set Up: 
- kneel in front of a bench or box
- wrap a loop band around your elbows [3 loops] 
- bend your arms and plant your elbows on top of the bench/box 

Execution: 
- keep your elbows as close together as possible, with the help of the band 
- extend your arms and floss in and out 
- with arms bent, position palms up and externally rotate your shoulders push your hips back and drive head down through your arms to hit the soft tissue of your lats and shoulders

*Tension hunt for yourself. Find tight positions and move and hold in those positions until you feel change.

Bilateral Shoulder Flexion: Banded

Time: 3 Minutes
- 1 minute farmers carry 
- 1 minute front racked carry 
- 1 minute overhead carry 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together
- squeeze your glutes, pull belly button to spine, drive ribs down and brace

Execution:
- contract your lats and pin dumbbells by your sides 
- hold the brace in your trunk and begin to walk forward
- after one minute, lift the dumbbells to your shoulders in a front racked position 
- elbows should be bent and pointing straight forward, in line with your shoulders 
- after 1 minute of walking in the front racked position, press the dumbbells up and overhead
- continue to walk forward with a strong brace in your core for your final minute

Dumbbell Carry [farmers, front racked, overhead]

Rep Count: 20-30R

Set Up: 
- get down on the ground in a prone position, chest down 
- extend your arms overhead and legs back
- point your toes and squeeze your glutes 
- head, neck, spine neutral 

Execution: 
- pull belly button to spine and brace your trunk as you lift your upper body/chest and legs off the ground 
- contract your glutes/core/low back- entire trunk at the top of the rep 
- release your upper and lower body back to the ground with control 
- keep head in a neutral position

Supermans

Time: 1 minute
- 5 seconds contraction/5 seconds rest for the entire minute [6 rounds]

Set Up: 
- get down on the ground in a low plank position, position your elbows IN FRONT of you shoulders- plant your palms down on the ground 
- squeeze your glutes and pull your belly button to spine to brace

Execution: 
- drive your elbows into the ground and towards your hips and contract your lats/core/glutes together and hold for 5 seconds
- drop knees to the ground and rest for 5 seconds before continuing reps 
- keep body in a straight line

RKC Planks

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power 
Modification: assisted machine or banded pull ups, or pronated grip inverted row

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups [assisted, bodyweight, weighted]

Rep Range: 6-8R
Tempo: steady 
Modification: no weight, forearm supported knee raise, or reverse crunch 

Set Up: 
- use a bench or chair to reach the pull up bar
- grip the bar with your hands, pronated grip, shoulder width apart
- extend your legs and hang your body down from the bar 
- squeeze the bar and point armpits forward, contract your lats [break the bar]
- squeeze your glutes, pull belly button to spine and drive your ribs down to organize your spine and brace
- point your toes and grip a dumbbell between your feet

Execution: 
- pull your belly tight and use your core to lift your knees towards your chest
- contract your core
- lower your legs with control until they are extended towards the ground again and slightly in front of your torso 
[hollow position] 
- keep control of the movement through your core/lats

Weighted Hanging Knee Raise

Rep Range: 8-10R each side 
Tempo: 3 second eccentric each rep 
Modification: single arm banded pulldown 

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- face the cable and grip the handle with a neutral grip 
- get down on the ground so you are sitting on the ground 
- bend your legs and plant your feet on the ground 
- pull your belly button to spine and keep an upright torso, brace
- extend your arm towards the cable 

Execution: 
- depress your scapula and drive your elbow straight down to the ground, towards your waist
- pin your elbow in close to your side and contract your lat
- use a 3 second eccentric to release the cable with control until your arm is fully extended towards the cable again 
- complete all reps on one side before moving to the other side

Single Arm Neutral Grip Pulldown [seated on floor]

Rep Range: 14-18R total 
*6-8R w/ mid rep pause drop 8-10R
[drop the weight by 20-50%]
Tempo: 2 second mid rep pause on concentric on first 6-8R, steady reps on final 8-10R 

Set Up: 
- sit on a bench with back support 
- position 2 pairs of dumbbells in front of you, one heavier/one lighter [20-50% lighter] 
- grip the heavier pair of dumbbells with a hammer grip
- sit on the bench and plant your feet on the ground 
- extend your arms down by your sides, pin your elbows by your sides/slightly behind your torso 

Execution: 
- lead with your thumbs, keep your elbows pinned and curl the dumbbells up .5R 
- pause 2 seconds at mid rep [on your first 6-8R]
- finish the rep and curl the dumbbells to your front delts
- contract your biceps 
- lower the dumbbells until they are back down by your sides, arms fully extended 
- drop the weight by 20-50% and complete 8-10R steady

Seated Hammer Grip Curls

Compound Set

Rep Range: 10-12R 
Tempo: 2 second pause mid rep on eccentric 
Modification: flat bench or floor pullover

Set Up: 
- grip a dumbbell in both hands, position yourself on the decline bench
- overlap your palms and pin the head of the dumbbell between your hands
- lie back on the decline bench 
- extend your arms and lift the dumbbell over your chest 
- pin your mid back to the bench, pin your scapula and shoulders down 

Execution: 
- keep your arms mostly straight [a slight bend is ok] and begin to lower the dumbbell back behind your head
- lower to .5R and pause for 2 seconds, with tension in your lats
- release the weight the rest of the way overhead towards the floor behind you until you feel a full stretch in your lats
- pull the dumbbell back overhead and over your chest
- contract your lats

Decline Bench Dumbbell Pullover [paused]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: dumbbell concentration curls, banded contraction curl 

Set Up: 
- attach a single arm handle to the cable and position it low 
- position a bench in front of the cable, the seat part facing the cable 
- position the incline at 70-80 degrees 
- grip the cable with a supinated grip and pull it so you are able to hook your arm over the back of the bench
- connect your arm to the bench from armpit to elbow 
- lean your chest into the bench 
- stagger your stance and brace

Execution: 
- dig your tricep/elbow into the back pad of the bench 
- keep your should pinned down and back and pull the cable as you curl the handle towards your front delt 
- contract your bicep at the top 
- use a 3 second eccentric to release the cable with control 
- complete all reps on one side before moving to the other side

Single Arm Cable Concentration Curl

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady
Modification: bend your knees [this will give you more help from your lower body] 

Set Up: 
- rack the barbell at just above hip height 
*the height of the bar should allow you to sit on the ground and grip the bar above you with a slight bend in your elbows 
- sit on the ground so your hips are under the bar
- grip the bar overhead with a supinated grip, shoulder width 
- pull your belly button to spine, drive your ribs down and brace
- start with your glutes on the ground

Execution: 
- pull your shoulder back and depress your scapula as you pull your chest to the bar
- squeeze your elbows in tight to your sides and contract your lats/biceps at the top of the rep 
- release your chest from the bar with control until your glutes tap the ground again

Floor Assisted Chin Ups

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady

Set Up: 
- loop a band high around a rack 
- grip the band with a neutral grip and get down into a kneeling position 
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- use your core to pull the band and drive your elbows towards the ground 
- contract your core
- release the band with control, keeping your core as you pivot point

Banded Kneeling Crunch

Finisher

1/10 Back, Biceps, Core

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 ♾️

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

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

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 🔥🔥💪

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.

1/10 Back, Biceps, Core

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