Name: Playbook - Sam Sweeney - 1/24 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.510Z
Duration: 75 min
Description: 1/24 Back, Biceps, Core

Not sure about the SeeSaws? Are these predominantly for the core or should I really be feeling my lats?

Carmen

yangBAE

Brittany

Cheri

Love the rotation to supinated! Such a pump 💪💪

Megan

Had to do a lot banded due to not wanting to brave the -14 temps to get to the gym but this was still a killer session! See saw planks got me at the end

Katie

That was freakin phenomenal. I loved every minute!!

Kody Young

Enjoyable but not quite as challenging as some of the others. I think I would prefer a mix of cables and free weights/barbell.

Cayla

Kimmy

Katya

Had to do a ton of modifications as I’m watching my sister after her hip surgery, so did this in an apartment room!! Still got ‘er done’ 🙌🏻😁

Kelsey

Those three areas are on fire 🔥 Great workout!

Dominique

This see saw Planks killed my feet🤣 I just started using toe spacers and running again and my feet are apparently very sore. Loved that the triset was all at the cable so I could actually do it in a commercial gym

Brittney

I really love when the super sets are in the same machine! Cause save times and I do not run in over the gym for use different machine 🙌🏻

Kenia

Didn’t want to be here today. Glad I showed up.

Audry

Olivia Phillips

Pull ups feeling stronger… still loving the mobility 🔥

Corrine

Dedra

Ann-Marie

Paige

Deja

Mike

Kaitlin

Mia Arrowsmith

Tiffany

Jessica

🔥🔥🔥🔥 the finisher 🔥🔥🔥🔥

Emily

Back days I love , this one was nice and smooth

Porchia

Jenn

Cori

Paula

Chandra

Nyakeh

Becky

Happy Tuesday!

[Week 4 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 [assisted/banded/bodyweight/weighted]: 5S/5R 

2. Hanging Bent to Straight Leg Toes to Bar: 4S/6-8R

Triset: 
3a.  Cable Rope Pullover [feet up]: 3S/6-8R [2 second pause> mid rep on eccentric- at the bottom- and mid rep on the concentric] 
3b. Cable Rope Neutral/Supinated Grip High Pull [from floor]: 3S/8-10R [3 second hold at the top- 2 second eccentric]
3c. Cable Rope Partial Rep Concentration Curls: 3S/20R 

Superset: 
4a. Wide Lat Pulldowns: 3S/15R
4b. Seated Dumbbell Curls: 3S/10-12R [3 second hold at the top, 2 second eccentric]

Finisher: 8 minutes
5. Plank See Saw: 30 secs on/30 secs off

1/24 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: 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
- point your toes and position them slightly in front of your torso
- 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

Execution: 
- pull your belly tight and bend your legs
- use your core to lift your knees towards your chest
- with your knees at waist/chest height, extend your legs straight up and tap your toes to the bar [or get as close as you are able to]  
- contract your core
- reverse the movement and bend your legs as you lower them 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

Hanging Bent to Straight Leg Toes to Bar

Rep Range: 6-8R
Tempo: 2 sec pause mid rep on eccentric- 2 sec pause at the bottom of the rep- 2 sec pause mid rep on the concentric
Modification: dumbbell or banded pullover from floor [feet up] 

Set Up: 
- attach the cable rope to one side of the cable and position it low
- step to the other side of the cable, face away from the rope 
- get down on the ground in a supine position, chest up
- lift your feet off the ground and bend your legs at 90 degrees, pin them in this position 
- squeeze your glutes, pull your belly button to spine and brace
- reach overhead and grip the end of the ends of the rope with a neutral grip 
- pull the cable and position the rope over your chest

Execution: 
- keep your arms straight and release the cable back behind your head
- keep tension in your lats and pause for 2 seconds mid rep on the eccentric
- release the cable all the way overhead, until you feel a full stretch through your lats, pause again for 2 seconds 
- pull the rope back towards your chest again, with arms straight, and pause for 2 seconds again on the mid rep/concentric
- finish the rep by pull the rope over your chest again and towards your mid line
- contract your lats
- control the movement through your trunk, core, and lats

Cable Rope Paused Pullover [feet elevated]

Rep Range: 8-10R 
Tempo: 3 second pause at the top, 2 second eccentric 
Modification: banded high pull 

Set Up: 
- attach the rope to one side of the cable and position it high
- face the rope and grip each end with a slightly supinated grip 
- get down on the ground in a seated position 
- plant your feet on the ground and point your chest towards the cable 
- keep an upright chest, neutral spine
- pull your belly button to spine, drive your ribs down, and brace
- begin with arms extended towards the cable 

Execution: 
- retract your scapula and bend your arms as you pull the rope towards your chest
- squeeze your elbows tight at the top of the rep and pause for 3 seconds holding the contraction
- use a 2 second eccentric to extend your arms and release the rope to the start point again

Cable Rope Neutral/Supinated Grip High Pull

Rep Count: 20R
Tempo: steady 
Modification: hammer grip dumbbell concentration curls [sit on floor or bench if the squat position is not a stable one for you] 

Set Up: 
- attach the rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the ends of the rope with each hand, neutral grip 
- step ~3 steps away from the cable 
- squeeze your glutes, pull your belly button to spine and brace before you push your hips back and lower into a squat hold position 
- pin your elbows to the insides of your knees
*shoulders stay back and down

Execution: 
- begin with arms extended towards the cable 
- dig your elbows into your knees and curl the rope towards your front delts
- contract your biceps at the top of the rep 
- release the rope and extend your arms again

Cable Rope Partial Rep Concentration Curls

Triset

Rep Count: 15R
Tempo: steady 
Modification: banded lat pulldown 

Set Up:
- use a double cable pulley or lat pulldown bar 
- grip the handles or bar with a pronated grip [wide if you are using the bar] 
- sit on the lat pulldown bench, scoot your glutes towards the end of the seat
- drive the balls of your feet into the ground, lift your heels and contract your calves as you press your knees into the pads
- pull your belly button to your spine, drive your ribs down and brace 

Execution: 
- depress your scapula and bend your arms as you pull the handles/bar
- drive your elbows towards the ground, slightly in front of your torso
- contract your lats
- release the handles/bar with control until your arms are fully extended again 
- do not forget to reset your scapula each rep 
- keep your traps down and shoulders back

Wide Lat Pulldown

Rep Range: 10-12R
Tempo: 3 second hold at the top of each rep, 2 second eccentric

Set Up: 
- grip a dumbbell in each hand, supinated grip
- sit on a bench with back support 
- extend your arms down by your sides
- keep an upright torso, pin your shoulders back and down 
- pull your belly button to spine, drive your ribs down and brace
- pin your elbows by your sides in line with or slightly behind your torso 

Execution: 
- dig your elbows into your sides and curl the dumbbells up towards your front delts
- pause at the top and contract your biceps for 3 seconds 
- use a 2 second eccentric to lower the dumbbells with control until your arms are fully extended again

Seated Dumbbell Curls

Compound Set

Time: 8 minutes
*30 seconds on/30 seconds off
Tempo: steady 
Modification: drop to your knees [take small breaks as needed] 

Set Up: 
- get down on the ground in a low plank position, but position your elbows slightly in front of your shoulders
- squeeze your glutes, pull your belly button to spine, tuck your ribs and brace
- keep your body is a stiff, straight line

Execution: 
- drive your elbows into the ground
- use your lats to shift your body forward so your shoulders are over your elbows
- contract your lats- hold tension in your lats throughout
- shift your body back so your elbows are in front of your shoulders again 
- keep a steady pace
- keep hips in line with the rest of your body

Finisher: Plank See Saw

1/24 Back, Biceps, Core

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

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!

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

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!!

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.

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!!

1/24 Back, Biceps, Core

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