Name: Playbook - Sam Sweeney - 1/3 Back and Biceps
Uploaded: 2024-03-04T17:09:28.649Z
Duration: 70 min
Description: 1/3 Back and Biceps

Michelle Zabin

Jemme

Audrey Cadena

The reverse grip feels so good on my rear delts. So psyched this is our primary back day move 😍

Megan

Loving the core work at the beginning of each WOD.👍💪

Kody Young

You're really making me like back days more and more 🤪

Kristy

Jacque

Jenn

Jessie

Brittany

I am loooving these new workouts. Hitting all the good stuff 🔥

Heather Trick

Okay yep you’ve officially converted me. Back is now my fave day!!!

Audry

Really enjoyed this one. Still get little tweaks in my back during the hyperextensions. Gotta work to figure that out.

Susan

Taylor

Natalie

Sini

Jordan

Sara

Morgan

Rachel

Lakshmi Neelesh Nimmagadda

Shelly

Chelsey

Becky

Danielle

My back is going to look beautiful at the end of this block

Karen

Brianda

Kayleigh B

chelsea

Kimmy

🔥🔥🔥🔥🔥🔥 thank you 🙏🏼

Lorena

The splits just keep getting better 🙌🏻

Emily

Tish

Janelle

First day I was able to do this split because I was sick for two weeks but I am LOVING it. It was a great way to get back into the gym. 

Also, Sam... your muscles 😍🤩

Courtney

I’ve been on a little hiatus so maybe it’s just me, but my abs are SO sore from the warmups these last 3 days and I love it.

Ninia

Molly

Loving this split so far and it’s only day 3! 🔥🔥

Stephanie

Portia

Marquis

Mike Metzger

Jennifer

Maryse Lalumiere

Nyakeh

Regina

Gains gains and more gains 🔥💪🏾😮‍💨

Porchia

Happy Wednesday!

Week 1 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 Neutral Grip Bent Over Row: 4S/8-10R each side [3 second eccentric each rep] 

4. Wide Lat Pulldown: 5S/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases] 

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

6. Standing Hammer Grip Curls: 6S/5R [3 second pause at the top of each rep]

1/3 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: 8-10R each side
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in one hand, neutral grip and stand next to a flat bench 
- bend the opposite leg and plant your knee on the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest is facing the bench 
- extend your arm and rest your hand on top of the bench, on the same side as the knee planted on the bench 
- keep your shoulders square to the ground, back flat
- extend your arm holding the dumbbell straight down towards the ground so the dumbbell is directly below your front delt

Execution: 
- retract your scapula and bend your arm as your row the dumbbell towards your torso on one side 
- drive your elbow towards your hip, squeeze your elbow close
- contract your lat/mid back 
- release the dumbbell and extend your arm towards the ground again with control 
- keep your chest facing the bench
- keep control of the movement through your lat
- keep wrist straight

Single Arm Neutral Grip Bent Over Row

Rep Count: 20R, 15R, 12R, 10R, 8R
*increase load as rep count decreases
Tempo: steady 
Modification: banded lat pulldown

Set Up: 
- grip the pull down bar with a wider than shoulder width, pronated grip
- pull the bar and sit on the edge of the lat pull down seat
- drive the balls of your feet into the ground, press your knees up into the pad of the seat
- lean your torso back just slightly, chest facing the bar
- tuck your ribs down 
- squeeze your glutes, pull belly button to spine, and set your brace
- think about breaking the bar in half, armpits facing forward

Execution: 
- depress your scapula
- bend your arms and pull the bar straight down towards your chest
- drive your elbows down towards the ground 
- contract your lats
- extend your arms and release the bar with control 
- reset your scapula between reps 
- hold your brace throughout
- keep your traps down, shoulders back

Wide Lat Pulldown

Rep Range: 10-12R
Tempo: steady

Set Up: 
- set your bench to 70-80 degree incline 
- grip a dumbbell in each hand,  neutral grip 
- straddle the seat of the bench with both legs
- press your hips and chest against the back pad of the bench 
- extend your arms down from your shoulders so your dumbbells are directly below your front delts
- pin your traps down
- squeeze your glutes, press your hips into the back pad, pull belly button to spine and set your brace
- pin a slight bend in your arms
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- retract your scapula and lift the dumbbells out to either side
- contract your mid/high back/rear delts at the top of the rep, dumbbells in line with your shoulders
- lower the dumbbells towards the ground again with control 
- keep wrists straight

Chest Supported Dumbbell Reverse Fly

Rep Count: 5R
Tempo: 3 second pause at the top of each rep

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand with feet hip width apart, toes forward
- extend your arms down by your sides 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 

Execution: 
- keep your elbows pinned by your sides 
- lead with your thumbs and bend your arms to curl the dumbbells up and towards your front delts
- contract your biceps
- lower the dumbbells and extend your arms back down by your sides 
- be sure to fully extend your arms at the bottom of each rep

Standing Hammer Grip Curls

1/3 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!

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

Lamia

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!

Christina

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!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

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

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

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 ❤️

1/3 Back and Biceps

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