Name: Playbook - Sam Sweeney - 1/10 Back and Biceps
Uploaded: 2024-03-04T17:09:28.671Z
Duration: 70 min
Description: 1/10 Back and Biceps

Opt for a home workout and did the best I could to modify certain exercises 🥴

Preet Klair

Had to do this in my sad apartment gym but better than nothing 😂

Sini

So strengthening rear delts has been a constant goal for me, and today I hit a new PR with rear delt flys!!!! Beyond elated 🤩

Megan

Kody Young

Yanely

Becky

Kimmy

Audry

Kenia

Joanne

Jessica

Rachel

Chelsey

Bella

Maryse Lalumiere

Alexandra

Corrine

This was so killer! My mom has been working out with me and loving your workouts! Thank you 😊❤️

Janelle

Mia Arrowsmith

I always struggle on back day. Traps and shoulders want to take over. Working on it!

Deena

Kristina

Katie

Danielle

kelly

Loving the added ab sets. Otherwise I wouldn’t be doing them 🫠😂

Kashay Sullivan

Lacey

Pumping that iron 💪🏻💪🏻💪🏻

Shelly

Warmed up with a mile speed workout… this WOD was 🔥🔥🔥. My body felt every rep. Thank you 🙏🏼

Lorena

This split has been kicking my ahhh 😤🔥🔥

Nyakeh

Regina

Quick and efficient. Loved it! I’m also loving this split in general. Leg days are longer for me and these upper body days are faster but get the job done. 🙌🏼🙌🏼🙌🏼🙌🏼

Nicole

😮‍💨😮‍💨😮‍💨 Wednesdays be on point 🔥

Porchia

Muscles are poppin from this one! 💪🏼🔥🔥

Paula

Christina

I just can’t help it Wednesdays this split are the ultimate energy day!

Megan Laudick

Back / bicep day this split is quickly becoming my favorite! Great pump!

Maria Zenz

Alicia

Happy Wednesday!

Week 2 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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.

Back and Biceps: 

Optional Core Work: 
a. Banded Bird Dog: 2S/5-10R each side
b. Hyperextensions: 2S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Supinated Grip Bent Over Row: 3S/5R

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Supinated Grip Bent Over Row: 2S/12R

3. Single Arm Head Supported Corkscrew Row: 4S/6-8R each side [4 second eccentric]

4. Close Grip Pulldown: 5S/12R, 10R, 8R, 6R, 4R [increase load as rep count decreases if appropriate]

5. Double Cable Bent Over Rear Delt Fly: 4S/10-12R 

6. Dumbbell Recline Curls: 6S/8-10R [2 second pause at the bottom, 2 second pause at the top of each rep]

1/10 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady
Modification: bodyweight bird dog

Set Up: 
- loop a band low around a rack or machine
- get down on the ground in front of the band in a quadruped position, head facing the band
- bend your legs so your knees are positioned directly under your hips
- plant your hands on the ground under your front delts
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- extend one arm to grip the band with one hand
- lift the opposite leg off of the ground, extend it straight back behind you
- keep your chest facing the ground, back flat

Execution: 
- bend your arm and pull the band towards you
- bend your leg and drive your elbow towards your opposite knee in a crunch motion
- contract your core
- release the band and extend your arm and leg at the same time
- do not lose tension in your core, keep your low back neutral [no curving or hyperextending]

Banded Bird Dog

Rep Range: 10-20R
Tempo: steady 
Modification: supermans

Set Up: 
- position yourself on the hyperextension machine so the pad is in line with your hips
- plant your feet on the platform, toes forward
- squeeze your glutes, drive your hips into the pad
- pull belly button to spine, and set your brace
- tuck your chin and lower your torso towards the ground
- keep a neutral head, neck, and spine

Execution: 
- use your low back/entire core to lift your torso away from the ground
- raise your torso until it is in line with your lower body
- contract your lower back/core
- lower your torso towards the ground again with control

Hyperextensions

Optional Core Work

Rep Range: 5R
Tempo: steady 
Modification: dumbbell supinated grip bent over row

Set Up: 
- position the barbell on the rack below hip height
- load the bar with appropriate weight
- step behind the bar, feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your shoulders back 
- extend your arms to grip the bar with a supinated grip, just outside of hip width
- lift the bar from the rack and step away from the rack 2-3 steps 
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- position the bar directly below your chest to begin 
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and row the bar to your chest
- squeeze your elbows in close by your sides
- contract your lats/mid/high back 
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep your wrists straight and chest facing the ground
- fight against using any momentum as you row the bar towards you

Barbell Supinated Grip Bent Over Row [Phase 1]

Rep Count: 12R
Tempo: steady 
Modification: dumbbell supinated grip bent over row

Set Up: 
- position the barbell on the rack below hip height
- load the bar with appropriate weight
- step behind the bar, feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your shoulders back 
- extend your arms to grip the bar with a supinated grip, just outside of hip width
- lift the bar from the rack and step away from the rack 2-3 steps 
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- position the bar directly below your chest to begin 
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and row the bar to your chest
- squeeze your elbows in close by your sides
- contract your lats/mid/high back 
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep your wrists straight and chest facing the ground
- fight against using any momentum as you row the bar towards you

Barbell Supinated Grip Bent Over Row [Phase 2]

Rep Range: 6-8R each side
Tempo: 4 second eccentric

Set Up: 
- grip a dumbbell in one hand
- step behind your bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground 
- rest your forehead lightly on the edge of the bench in front of you [place your free arm between the bench and your forehead to pad your head if needed]
- extend your arm straight down from your front delt, pronated grip on the dumbbell to begin 
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula and bend your arm 
- row the dumbbell to one side and squeeze your arm in close by your side
- rotate your grip to supinated at the top of the rep 
- contract your lat/mid back 
- release the dumbbell and extend your arm towards the ground again 
- rotate your grip back to pronated at the bottom of the rep

Single Arm Head Supported Corkscrew Row

Rep Count: 12R, 10R, 8R, 6R, 4R
Tempo: steady 
Modification: banded close grip pulldown

Set Up:
- grip the close grip handle with a neutral grip 
- extend your arms 
- sit on the bench, drive your toes into the ground, lift your heels and press your knees up into the pad of the bench, hold tension in your calves
- pull belly button to spine and lean your torso back just slightly 
- tuck your chin, keep your traps down 

Execution: 
- depress your scapula and bend your arms
- pull the bar towards your chest
- squeeze your elbows in close by your sides at the top of the rep 
- contract your lats
- release the bar and extend your arms overhead again 
- reset your scapula before each rep 
- keep traps down, shoulders back

Close Grip Pulldown

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

Set Up: 
- use no handle attachments 
- position each side of the cable low
- grip the knob on each side with the opposite hand so the cables criss cross in front of you, pronated grip 
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees just slightly 
- bend your torso forward so your chest faces the ground
- extend your arms down, cables should criss cross below your chest
- pin a slight bend in your elbows 
- keep a neutral head, neck, and spine in the bent over position 

Execution: 
- lead with your pinkies and pull the cables out to your sides
- contract your rear delts/mid back when your pinkies are in line with your rear delts
- release the cables and extend your arms towards the ground again until the cables meet in the center 
-  keep your wrists straight 
- control the movement through your rear delts/high back

Double Cable Bent Over Rear Delt Fly

Rep Range: 8-10R
Tempo: 2 second pause at the bottom, 2 second pause at the top of each rep

Set Up: 
- set your bench to ~70 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground
- press your mid back into the bench
- extend your arms down by either side 
- pin your elbows slightly behind your torso
- tuck your chin, pull belly button to spine, and set your brace

Execution: 
- keep your elbows pinned by your sides
- lift the dumbbells and curl them up towards either side of your chest
- contract your biceps
- keep your elbows pinned by your sides, behind your torso and extend your arms as you lower the dumbbells towards the ground again 
- be sure to fully extend your arms at the bottom of each rep 
- keep traps down

Dumbbell Recline Curls

1/10 Back and Biceps

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

1/10 Back and Biceps

Community

More workouts from Sam Sweeney