Name: Playbook - Sam Sweeney - 1/14 Back, Rear Delts, Lateral Delts [CH WK2/D2]
Uploaded: 2026-06-17T00:04:43.073Z
Duration: 75 min
Description: 1/14 Back, Rear Delts, Lateral Delts [CH WK2/D2]

Nyakeh

Joanne Rojas

Kalen

Katie

Lats and rear delts feeling fabulous! It’s amazing how the slight rotation in exercises like this week’s straight arm pulldown and last week’s Bulgarians makes such a huge difference in the isolation and activation of the muscles being used, and I simply adore it 🥰🥰🥰

Megan

Whewww the mind and muscle connection is amazing 🔥

Whooow!  Had to really lighten those lateral raises and rear delt flys! Love that finisher!

Michelle 

Amanda

Shannon

I loved this one! Combinations of movements was perfect!! Felt great

Kayleigh B

Is there an alternate for the inverted rows? I couldn’t get on a squat rack or smith machine to complete

Lisa

Andrea

JulieAnn

Rosa

Lorena

Can we extend this split?? It's SO good!!

Karissa

Tiffany

Mia Arrowsmith

Marta

Those extra credit rounds are 🥵🥵🥵

Jenn

Elaine Rondon

Eugenia

Kimberly

Aimee

Stephanie

Loving this split so far. Feel so strong after the last two splits 👍🏻

Corrine

Happy Tuesday!

Week 2 of 6

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, Rear Delts, Lateral Delts:

1a. Paused Cable Rope Facepulls: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Inverted Row: 3S/5R w/ 5 seconds slow eccentric each rep 

2. Barbell Bent Over Pin Row: 4S/6-10R 

3. Single Arm Neutral Grip Straight Arm Pulldown (w/ slight rotation): 4S/12-15R each side

4a. Standing Dumbbell Lateral Raise: 4S/10-12R behind the back + 10-12R in front of torso 
4b. Single Arm Cable Bent Forward Rear Delt Fly: 4S/8-10R each side

5. Dumbbell Renegade Row: 3S/45 seconds 

Optional Extra Credit: AMRAP Metabolic Finisher: 3 minutes 30 seconds (210 seconds)
6a. Plate Push: 20 seconds
6b. Dead Ball Over the Shoulder Toss: 6R

1/14 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: banded facepulls or bent forward dumbbell facepull 

Target Muscle Groups: rear delts, high/mid back 

Set Up: 
- attach a cable rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip, thumbs towards you
- extend your arms and step away from the cable ~3 steps
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms
- drive your elbows wide and pull the rope towards your face
- rip the rope apart on either side of your head
- contract your rear delts, high back- elbows in line with or slightly below your delts
- extend your arms and release the cable back to the start position again

Paused Cable Rope Facepulls

Rep Count: 5R
Tempo: 5 second slow eccentric each rep 
Modification: bend your legs and plant your feet on the ground (rack the bar higher on the rack so you are less horizontal under the bar)

*use a smith machine for easy set up if you have access to

Target Muscle Groups: high/mid back, rear delts 

Set Up: 
- position the bar on the rack so you are able to lie under the bar and grip the bar over your chest
- lie on the ground under the bar in a supine position, extend your legs and point your toes
- extend your arms and grip the barbell with a pronated grip, just outside of shoulder width on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your heels into the ground, lift your glutes off of the ground and pin your hips into full extension
- your body should travel in a stiff, straight line
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms so your elbows travel ~45 degrees from your torso
- pull your chest to the bar
- contract your mid/high back
- extend your arms and slowly lower your chest away from the bar
- keep hips up and body in a straight line as you lower and pull 
- do not lose tension at the bottom of the rep

Slow Eccentric Inverted Row

Primer Compound Set

Rep Range: 6-10R 
Tempo: steady
Modification: dumbbell bent over row 

Target Muscle Group: high/mid back, lats (entire back musculature)

Set Up: 
- set the pins of the rack at an appropriate height for you to begin your row, we want at least a 45 degree bend at the hips, chest facing the ground 
- position the bar across the pins 
- step behind the bar, take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the ground
- extend your arms down and grip the bar with a pronated grip, just outside of shoulder width apart
- depress your scapula and contract your lats, think about breaking the bar around your body 
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- retract your scapula and bend your arms so your elbows travel ~45 degrees from your torso 
- row the bar to your mid chest
- contract your mid back/lats
- extend your arms and lower the bar to the pins again 
- tap the pins with the barbell lightly between reps
- try not to use momentum as you row, keep the movement controlled

Barbell Bent Over Pin Row

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded straight arm pulldown, or lying single arm dumbbell lat pullover 

Target Muscle Group: lats

Set Up: 
- use no cable attachment and position one side of the cable high 
- step in front of the cable, facing the cable
- extend one arm to grip the knob of the cable with a neutral grip 
- step 2-3 steps away from the cable
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees, and bend your torso forward
- extend your arm overhead, reaching towards the cable 
- keep a neutral head, neck, and spine
- pin a very slight bend in your arm

Execution: 
- depress your scapula and pull the cable straight down towards your hip on one side
- rotate your torso slightly towards the side of the cable
- contract your lat at the top of the rep 
- keep control, rotate your torso back to square, and release the cable as you stretch your arm overhead again with control 
- stretch through the rep at the top of the rep 
- keep your wrist straight
- keep a slight bend in your elbow, lead with your elbow

Single Arm Neutral Grip Straight Arm Pulldown (w/ slight rotation)

Rep Count: 10-12R behind the back + 10-12R in front of torso
Tempo: steady 

Target Muscle Group: lateral delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and set your brace
- keep a tall and upright torso 
- pin your hips forward
- extend your arms down and behind your back so the dumbbells meet behind your torso
- keep your arms straight 
- keep your traps down, shoulders back 

Execution: 
- lift the dumbbells from behind your back and raise the dumbbells out to your sides
- when your dumbbells are in line with your lateral delts, contract your delts
- lower your arms back down by your sides and behind your back again with control 
- use the momentum to your advantage but keep reps control 
- for reps in front of torso, bring dumbbells together in front of your torso
- lift the dumbbells and raise your arms out to your sides
- contract your lateral delts at the top of the rep 
- lower your arms down and in front of your torso again 
- use the momentum to your advantage but keep the reps controlled 
- keep wrists straight

Standing Dumbbell Lateral Raises

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm bent over dumbbell rear delt fly 

Target Muscle Group: rear delts, high back

Set Up: 
- use no handle attachment and position one side of the cable low
- step in front of the cable facing 90 degrees from the cable
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the ground
- keep a flat back and a neutral head, neck, and spine 
- reach under your torso with the hand furthest from the cable and grip the knob of the cable with a pronated grip 
- pin a very slight bend in your elbow
- keep chest facing the ground

Execution: 
- lead with your pinky 
- pull the cable under your torso and out to your side
- when your pinky is in line with your rear delt, contract your rear delt
- lower the cable under your torso again with control

Single Arm Bent Over Cable Rear Delt Fly

Superset

Time: 45 seconds 
Tempo: steady 
Modification: drop to your knees, or bent forward alternated dumbbell row (neutral grip)

Target Muscle Group: back, rear delts, core

Set Up: 
- place a pair of dumbbells on the ground 
- grip each dumbbell with a neutral grip, dumbbells should be directly under delts
- step your feet back into a high plank position, drive the balls of your feet into the ground, hip width or slightly wider stance
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- keep a flat back and a neutral head, neck, and spine 
- keep your chest stacked over the dumbbells

Execution: 
- keep one dumbbell on the ground, shoulder stacked over your dumbbell
- lift your other dumbbell off of the ground
- retract your scapula, bend your elbow, and row the dumbbell to one side
- drive your elbow to your hip and squeeze it in close by your side
- contract your lat
- extend your arm and lower the dumbbell to the ground again
- alternate rowing each arm, each rep 
- try to fight against twisting in your torso with each rep, hold a strong brace

Dumbbell Renegade Row

get in as many rounds as possible within the 3 minute and 30 seconds time frame. Take as little rest as possible.

Time: 20 seconds 
Tempo: sprint
Modification: bike sprint (echo bike if possible), or mountain climbers 

Set Up: 
- place a plate on the ground (iron plates will slide on turf/carpet easier)
- get down on the ground in a quadruped position, chest over the plate
- place both hands on top of the plate
- keep your arms straight 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep your arms pinned straight 
- drive the balls of your feet into the ground

Execution: 
- push the plate as you step forward with each foot
- extend each leg and keep a fast pace as you push the plate out in front of you
- keep your hands on the plate, hips down

Plate Push

Rep Count: 6R total 
Tempo: steady, explosive 
Modification: dumbbell clean 

Set Up: 
- place a dead ball on the ground (mine in 40 lbs)
- stand behind the ball, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees, and extend your arms down to grip each side of the dead ball
- use the power from your legs to shrug the dead ball up to one side of your shoulders as you lift the ball from the ground and stand
- toss the ball over your shoulder so it drops to the ground behind you
- turn around to face the ball again 
- continue with a steady pace
- keep a neutral spine as you reach down to lift the ball each time

Dead Ball Over the Shoulder Toss

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/14 Back, Rear Delts, Lateral Delts [CH WK2/D2]

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

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

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

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

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)

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!

1/14 Back, Rear Delts, Lateral Delts [CH WK2/D2]

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