Name: Playbook - Sam Sweeney - 1/17 Back and Biceps
Uploaded: 2024-03-04T17:09:28.703Z
Duration: 75 min
Description: 1/17 Back and Biceps

Michelle Zabin

Omayma

Jemme

Really feel those supernated rows getting better! 💪

Kody Young

Flew through that workout and still ended up with an epic pump ❤️‍🔥

Megan

Georgie

Shannon

Christina

Lamia

Sierra

Danielle

All back days are good days, getting stronger in Bent over rows, love it ❤️

Katrina

Corrine

Brianna

Lindsay

Nyakeh

Chelsey

Paula

Absolutely loved this one! Felt the burn 🔥🔥

Janelle

Always love an upper body day💪🏾👊🏾

Kimmy

Really liked this one! Dont underestimate yourself.  Go heavier!  YOU CAN DO IT!!

Regina

Lorena

Katie

I’m new to the program so 1.5 rep is new to me BUT I love it! I didn’t think the extra .5 along with the 10 second hold would be so challenging. 💪🏽

Alexis

Workout got cut short due to power going out in the gym but I got most of it done and got a little pump in to be continued tomorrow

Porchia

Maryse Lalumiere

Wednesdays just hit different 🤌🏼🤌🏼🤌🏼🤌🏼. All muscle groups fired up

Megan Laudick

Mike

Happy Wednesday!

Week 3 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 Chest Supported Neutral Grip Pulldown: 4S/6-8R each side [3 second eccentric]

4. Seated Cable Rope Row: 5S/15R, 12R, 10R, 8R, 6R

5. Pronated Grip Machine Rear Delt Fly: 4S/10-12R 

6. 1.5R Cable Rope Curls: 6S/5R [1R + .5R= 1 full rep, 10 second hold at the top of the final rep of each set]

1/17 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: 3 second eccentric
Modification: single arm chest supported banded pulldown

Set Up: 
- position your bench at a ~80 degree incline
- position your bench in front of one side of the cable, pad facing away from the cable 
- attach a single arm handle to the cable and position it high
- grip the handle with a neutral grip 
- pull the handle as you step back behind the bench 
- straddle the seat of the bench, sit on the bench 
- press your chest against the back pad of the bench 
- extend your arm
- tuck your chin 

Execution: 
- depress your scapula
- bend your arm and pull the cable down
- drive your elbow towards your hip on one side
- squeeze your arm in close and contract your lat
- release the cable and extend your arm overhead again 
- reset your scapula between reps 
- keep traps down and shoulders back

Single Arm Chest Supported Neutral Grip Pulldown

Rep Count: 15R, 12R, 10R, 8R, 6R
Tempo: steady 
Modification: banded row or bent over neutral grip row

Set Up: 
- attach a cable rope to the seated cable machine
- sit on the bench, facing the rope
- plant your feet on the platforms in front of you, bend your knees slightly 
- pull belly button to spine and set your brace
- sit upright, keep a tall torso 
- grip the cable rope with a neutral grip 
- extend your arms straight forward, rope in line with your chest

Execution: 
- retract your scapula and bend your arms
- row the rope towards your chest, pull the rope apart on either side of you
- squeeze your elbows to your sides
- contract your mid/high back 
- release the cable and extend your arms forward again 
- keep an upright and tall torso

Seated Cable Rope Row

Rep Range: 10-12R
Tempo: steady 
Modification: chest supported pronated grip dumbbell rear delt fly

Set Up: 
- sit on the seat of the machine so your chest is pressed against the pad and the handles are in line with your shoulders directly in front of you
- grip the handles with a pronated grip 
- pull belly button to spine and set your brace
- pin a slight bend in your elbows

Execution: 
- fly the handles out to your sides
- when your pinkies are in line with your rear delts, contract your rear delts and high back 
- release the handles and bring your arms forward again so your handles are in line with your shoulders at the bottom of the rep 
- keep your wrists straight

Pronated Grip Machine Rear Delt Fly

Rep Count: 5R
*1R + .5R= 1 full rep
Tempo: 10 second hold at the top of final rep of each set
Modification: standing dumbbell or banded hammer grip curls

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable facing the rope
- grip the rope with each hand, neutral grip 
- extend your arms down in front of you, pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps down, shoulders back

Execution: 
- keep your elbows pinned by your sides
- bend your arms and curl the rope towards your chest
- pull the rope apart at the top of the rep 
- contract your biceps
- release the cable and lower the rope .5R
- pull the rope into the top of the rep again
- contract your biceps
- extend your arms and lower the rope towards the ground again with control 
- be sure to extend your arms fully at the bottom of the rep

1.5R Cable Rope Curls

1/17 Back and Biceps

4/27 Full Body or Optional Rest Day

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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

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

Yanely

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

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 🥵🥵🥵🥵

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

4/4 Quads and Glutes

Diana

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

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! 🔥

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

Shelly

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 ❤️

1/17 Back and Biceps

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