Name: Playbook - Sam Sweeney - 1/3 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.624Z
Duration: 70 min
Description: 1/3 Back, Biceps, Core

yangBAE

Will definitely be sore after that one 🔥

Chancey

Heck yeah talk about a back attack! 🗿🦍💪

Kody Young

The new format is difficult to do with my group at the gym. Takes as long to watch the videos and figure out what to do as it does to do it. Trying to ge the most effective workout in the shortest amount of time. Felt like a time waster.

Jennifer Russell

Didn’t feel as fatigued at the end as I usually do. Definitely gotta work on those pull ups! Consistently my weakest exercise of the week. Excited for a new split!

Meghan

Megan

Courteneay

Really loving the pre training. Love all the movements with intention ☺️ and that finisher!

Sean

Jamie

Dr M

Brittany

I LOVED having the warmup/mobility portion in the programming. It made me do it😅

Kaitlyn

I love the new split! but the Warmup adds a ton of time, most likely will have to skip or do super quick.

Emilie

Alexandra VanHook

No time for the warm up but loved the rest of it 🙌🏾

Anne

Love the mobility additions to this split. The warm up exercises today were excellent and very different to what I would have done on my own. Felt great!

Dani

Rosa

Katie

Kristy Conger

Olga

Those finishers are a gem 😂❤️❤️💪🏼💪🏼

Nicole

Easy to do in a crowded gym! Love it 😍

Corrine

Serena

Jessica

Victoria

Kenia

colleen 

Mike

That last combo was seriously my favorite!!! 🙌🏻

Alicia Heier

Great workout. Always love working back and biceps. Definitely can tell the mobility from the last split helped. 💪🏽

Dedra

Connie

Dominique

Best upper body day… hands down 💪🏼🙌🏻

Kelsey

People watching me flip back and fourth for that finisher 😂😅

Jacqueline

Jennifer

Love the new mobility sessions in this split. Would like some more core work, but I loved today!

Paige

What a start to the challenge! Killer 🖖🏻

Kaitlin

Loved this workout!! Love how you are doing warm up and mobility listed before! Thank you!!!

Chandra

Another great workout! Loved the mobility work and finisher.

Sara

eelleegee

Joanne Nichols

Brandi

Jolene

The intensity of higher reps is challenging and the mobility work is excellent.

Amie

This was too good sweendog fam. So good😩😩😩😩😩😩

Nani

Your programming is always challenging and enjoyable! So thankful for it 🧡

Janelle

Nikki

This new split is lit 🔥 the added mobility is just absolutely wonderful. 🙏

Mia Arrowsmith

Happy Tuesday!

This is the first week of our new split. You can find the full split and the 6,5,4, or 3 day options for this split in the FAQ section of the daily training. 

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: 5S/5R [assisted, bodyweight, weighted]

2. Hanging Knee Raise: 4S/6-8R 

Superset: 
3a. Machine Neutral Grip Lat Pulldown: 3S/10-12R [4 second eccentric, each rep] 
3b. Concentration Standard Curls to Reverse Curls: 3S/6-8R standard curls [4 second eccentric] +6-8R reverse grip curls [steady tempo]

Superset: 
4a. Cable Rope Straight Arm Pulldown: 3S/1R- 10 second hold at the top of the rep- + 15R steady tempo  [16R total]
4b. Dumbbell Out to In Curls: 3S/1R- 10 second hold at the top- + 15R steady tempo [16R total] 

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Banded Superman Lat Row 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Banded Pull Over: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/3 Training Day Overview

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. 

**there is no wrong way to complete these movements. 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

*remember there is no wrong way. 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

3 Minutes Dumbbell Carries

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 Plank

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/banded, 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 
- 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
- point your toes 

Execution: 
- pull your belly tight and use your core to bend your legs and lift your knees towards your chest
- contract your core
- lower your legs 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 Knee Raise

Rep Range: 10-12R 
Tempo: 4 second eccentric 
Modification: double cable neutral grip lat pulldown, or close grip lat pulldown 

Set Up: 
- sit on the pulldown machine seat, position your glutes towards the edge of the seat
- drive the balls of your feet into the ground, push your knees up into the pads of the machine
- grip the handles with a neutral grip, arms extended
- pull belly button to spine, tuck your ribs down and brace- keep a neutral spine 

Execution: 
- depress your scapula, pin your shoulders down and back 
- bend your elbows, drive them down, and squeeze them to your sides as you pull the handles towards your chest
- contract your lats/back 
- use a 4 second eccentric to release the machine with control until your arms are extended overhead again

Machine Neutral Grip Pulldown

Rep Range: 12-16R total 
*6-8R standard curls with slow eccentric + 6-8R reverse grip curls 
Tempo: 4 second eccentric on first 6-8 standard grip curls, steady tempo on reverse grip curls 

Set Up: 
- sit on the bench of the pull down machine, face away from the machine 
- grip a dumbbell in each hand, supinated grip 
- keep an upright torso and push your elbows into the knee pads
- pull belly button to spine, drive your ribs down and brace 
- extend arms down by your sides, slightly behind your torso, elbows connected to the pads

Execution: 
- dig your elbows into the pads and curl the dumbbells up towards your shoulders
- use a 4 second eccentric to lower the dumbbells with control until your arms are extended down by your sides 
- on your final 6-8R, reverse your grip and perform curls with a steady tempo

Concentration Standard Curls to Reverse Grip Curls

Compound Set

Rep Count: 16R total 
*1R w/ 10 second hold at the top of your first rep +15R steady tempo 
Tempo: 10 second hold on first rep, steady tempo on final reps 
Modification: banded pulldown or dumbbell pullover

Set Up: 
- attach the cable rope to one side of the cable and position it high 
- stand facing the cable, grip the rope with a neutral grip
- step back away from the cable 2-3 steps 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine and bend your torso forward as you extend your arms towards the cable 

Execution: 
- depress your scapula, keep your arms straight, and pull the cable towards your quads
- rip the rope apart as you pull the cable straight down
- contract your lats and hold for 10 seconds on your first rep 
- release the cable with control until your arms are fully extended towards the cable again 
- complete steady reps on your final 15R

Cable Rope Straight Arm Pulldown

Rep Count: 16R total 
*1R w/ 10 second hold at the top + 15R steady tempo 
Tempo: 10 seconds hold at the top of the first rep, steady tempo on final 15R

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand with feet hip width apart, toes forward 
- squeeze glutes, pull belly. Button to spine, and brace
- pin your elbows at ~45 degrees from your torso, in line with your torso 
- keep your traps down and brace

Execution: 
- keep elbows pinned in position and lead with your thumbs as you curl the dumbbell towards the center of your chest
- hold the contraction in you biceps at the top of the rep for 10 seconds 
- release your arms back out to your sides with control
- complete 15R with a steady tempo immediately following your hold

Dumbbell Out to In Curls [hammer grip]

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady, quick 
Modification: replace band with dumbbells

*little to no rest between movements as you move through each round 

Set Up: 
- loop a band low around a rack or machine 
- step in front of the band, face the band and get down into a prone position 
- grip the band with a pronated grip, shoulder width or slightly wider 
- back away from the rack so your arms are able to be fully extended overhead in a superman position 
- extend your legs and point your toes
- squeeze your glutes and brace

Execution: 
- use your trunk to lift your chest and legs off the ground 
- as you lift upper/lower body off the ground, bend your elbows and drive them towards your waist as you row the band to your chest
- contract your lats, glutes, low back, entire core 
- release the band with control until your arms are extended again and toes tap the ground

Banded Superman Lat Row

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady, quick 
Modification: replace band with dumbbells, feet planted on the ground 

*little to no rest between movements as you move through each round 

Set Up: 
- loop the band low around a rack or machine 
- step in front of the band, face away 
- get down on the ground, chest up
- back away from the rack so you are able to reach back and grip the band with a pronated grip, overhead
- extend your legs straight up, toes pointed towards the ceiling, hold this position 
- pull belly button to spine, brace 

Execution: 
- keep arms straight and pull the band over your head and towards your legs
- contract your core and lats together at the top of the rep 
- release the band with control until your arms are overhead again, armpits facing the ceiling

Banded Pullover w/ Straight Legs

Finisher

1/3 Back, Biceps, Core

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

Porchia

6/16 Quads, Glutes

Audry

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!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

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!

1/3 Back, Biceps, Core

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