Name: Playbook - Sam Sweeney - 1/24 Back and Biceps
Uploaded: 2024-03-04T17:09:28.725Z
Duration: 75 min
Description: 1/24 Back and Biceps

Kody Young

Mandy

What a stellar combo of exercises today 🤩 straight arm pulldowns are definitely a back day favorite for me, so I was thrilled to dedicate a good deal of my time there today 🥰

Megan

Brittany

Lamia

Manda

Christina

Love love loving the back days on this program!

Alexis

First full power workout since injury last week. Felt SO GOOD. Thank you!!!

Audry

Juana

Morgan

Lizzy

Audi

Danielle

Corrine

Brianda

Janelle

Loved this!!! One thing that stayed strong is my back

Katie

🔥🙌🏼🔥🙌🏼🔥🙌🏼. Thank you 🙏🏼

Lorena

Jordan

Regina

Porchia

Nyakeh

Olivia

Maryse Lalumiere

Megan Laudick

Biceps are toast after that last exercise

Love a solid back and bicep morning!! 💪🏻🔥💚

Stephanie

Leilani

Steven

Maria Zenz

Happy Wednesday!

Week 4 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 Bench Supported Neutral Grip Cable Row: 4S/6-8R each side

4. Seated Cable Straight Arm Pulldown [loop grip or rope]: 5S/20R, 15R, 12R, 10R, 20R [adjust load to fit rep count as appropriate]

5. Low Incline Chest Supported Dumbbell Reverse Fly: 4S/10-12R 

6. Dumbbell Corkscrew Concentration Curls [lat pulldown bench]: 6S/10R

1/24 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]

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: bent over single arm neutral grip dumbbell row

Set Up: 
- set your bench to ~80 degree incline 
- position the bench in front of one side of the cable, pad of the bench facing away from the cable 
- attach a single arm handle to one side of the cable and position it below hip height
- grip the handle with a neutral grip 
- pull the cable and step behind the bench 
- bend your leg opposite from your arm holding the cable, plant your knee in the crease of the seat of the bench, shin down on the seat
- sit your hips back so your hamstring rests on your calf
- plant your other foot on the ground, keep a slight bend in your leg
- plant your free hand on the back pad of the bench, keep your arm extended and chest pushed away from the bench 
- pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arm 
- row the cable straight back, squeeze your elbow in close to your side and drive it low to your side
- contract your lat, mid back 
- release the cable from your side and extend your arm forward again 
- keep your chest square to the bench in front of you

Single Arm Bench Supported Neutral Grip Cable Row

Rep Count: 20R, 15R, 12R, 10R, 20R
Tempo: steady 
Modification: banded straight arm pulldown, or dumbbell pullover

*use loop grip or rope attachment

Set Up: 
- position a bench in front of one side of the cable 
- attach the loop grip attachment to one side of the cable and position it high 
- step in front of the cable, facing the loop grip 
- slide each hand through the loop grips and position each side around your wrists, no grip
- extend your arms and sit on the bench behind you
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward just slightly 
- keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- keep your arms straight and pull the loop grip straight down towards the ground between your legs
- lift your chest slightly and contract your lats/low lats at the top of the rep 
- release the cable and extend your arms high again 
- be sure to reset your scapula between reps
- keep your traps down

Seated Cable Straight Arm Pulldown

Rep Range: 10-12R 
Tempo: steady

Set Up: 
- set your bench to a 25-30 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with your legs and position your chest and hips against the bench in a prone position 
- extend your arms down from your shoulders
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, spine
- pin a slight bend in your elbows

Execution: 
- retract your scapula
- raise the dumbbells out to your sides until your arms are in line with your rear delts
- contract your high back/mid back 
- release the dumbbells and lower your arms towards the ground again with control 
- keep your hips and chest glued to the bench

Low Incline Chest Supported Dumbbell Reverse Fly

Rep Count: 10R
Tempo: steady 
Modification: stand with elbows against wall

Set Up: 
- grip a dumbbell in each hand
- sit facing reverse on the lat pulldown seat, adjust the handles so they are in line with your elbows
- plant your feet on the ground and sit up tall 
- drive your elbows into the pads, arms should hang down slightly behind your torso 
- begin with a neutral/hammer grip at the bottom of the rep 
- pull belly button to spine and brace

Execution: 
- drive your elbows into the pad and curl the dumbbells towards your chest on either side
- rotate your grip to supinated at the top of the rep 
- contract your biceps
- keep your elbows glued to the pad and extend your arms as you lower the dumbbells towards the ground again with control

Dumbbell Corkscrew Concentration Curls [lat pulldown bench]

1/24 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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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 🥵🥵🥵🥵

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

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

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

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 ❤️

1/24 Back and Biceps

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