Name: Playbook - Sam Sweeney - 1/31 Back and Biceps
Uploaded: 2024-03-04T17:09:28.749Z
Duration: 75 min
Description: 1/31 Back and Biceps

Helena Bondo

Jessie

Brittany

Back day best day! Spreading them batwings 🦇 💪

Kody Young

What a strong workout!! Muscles are zapped but in the absolute best way 💪💪💪

Megan

Those EZ bar sets destroy my arms 🤪 at first im over viewing the workout thinking this will be a breeze, next thing you know im dying 🥵. Really loving this split!

Jemme

Lamia

Hannah

Christina

Mandy

Had the hubby follow along with me on this one and girl, we were both taxed at the end! Each lift, I’m increasing weight and I’m feeling so incredibly strong!

KristinNicoleFit

Kiki

Nothing beats a Sweeney back day (except maybe a Sweeney leg day 😅)

Audry

Paula

Megan Laudick

Kimmy

Loved the rope lat pulls and I am getting so strong on the bent over rows; your programming is top notch

Chelsey

Meghan

Becky

Regina

Love feeling stronger every week! 💪🏻

Alicia Heier

Danielle Farley

Excellent! Getting stronger and loving it!

Jody

Joanne

Short on time but def a good pump for the biceps:)

Jordan

Rachel

Lorena

Aimee

🤌🏻😮‍💨😮‍💨😮‍💨

Shelly

Porchia

Kristen

Danielle

Stephanie

Tasha

Steven

Kaylin

Nyakeh

Maria Zenz

Happy Wednesday!

Week 5 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: 3S/5-10R each side
b. Hyperextensions: 3S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Supinated Grip Bent Over Row: 4S/3R

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Supinated Grip Bent Over Row: 2S/10R

3. Standing EZ Bar Curls: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Cable Rope Lat Pulldown: 5S/6-10R [3 second eccentric]

5. Chest Supported Alternating Dumbbell Row: 5S/10-12R total 

6. Single Arm Cable Bent Over Reverse Fly: 3S/6-8R each side [2 second pause at the top of each rep]

1/31 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: 3R
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: 10R
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 Count: 20R, 15R, 12R, 10R, 15R , 20R
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: dumbbell or machine preacher curls

Set Up: 
- load the EZ bar with appropriate weight for the rep count
- grip the bar with a slightly inside shoulder width supinated grip
- take a hip width stance 
- extend your arms and hold the bar down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace
- pin your shoulders down and back 

Execution: 
- pin your elbows by your sides 
- bend your arms and curl the ez bar towards your chest
- contract your biceps at the top of the rep 
- extend your arms as you lower the bar towards the ground with control 
- be sure your arms are fully extended at the bottom of each rep

Standing EZ Bar Curls

Rep Range: 6-10R
Tempo: 3 second eccentric 
Modification: neutral grip lat pulldown

Set Up: 
- attach the rope to the lat pull down cable 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip on each side
- sit on the bench, lift your heels and drive your knees into the pad 
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso back slightly so your chest faces the rope
- tuck your chin 
- drive your ribs down 

Execution:
- depress your scapula and bend your arms 
- drive your elbows to the ground and squeeze them in close by your sides 
- pull the rope apart on either side of your chest at the bottom of the rep 
- contract your lats 
- extend your arms and release the cable with control 
- be sure to fully extend your arms at the top of each rep 
- reset your scapula between reps 
- keep your traps down and shoulders back

Cable Rope Lat Pulldowns

Rep Range: 10-12R total 
Tempo: steady 
Modification: bent over alternating row

Set Up: 
- set your bench to a 50-60 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and press your hips and chest into the bench 
- extend your arms holding the dumbbells straight down from your front delts
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, spine position 

Execution: 
- keep one arm extended
- retract your scapula on the other side
- bend your arm so your elbow travels ~45 degree from your torso
- drive your elbow high and wide and contract your mid/high back at the top of the rep 
- lower the dumbbell and extend your arm towards the ground again with control 
- alternate on each side, each rep

Chest Supported Alternating Dumbbell Row

Rep Range: 6-8R each side
Tempo; 2 second hold at the top of each rep
Modification: single arm dumbbell bent over reverse fly

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- grip the handle with the hand furthest from the cable, neutral grip 
- step away from the cable 1-2 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward
- pin a slight bend in your arm
- keep your chest facing the ground, neutral head, neck, and spine position 

Execution: 
- retract your scapula and pull the cable under your torso and out to your side
- when your handle is in line with your delt, contract your high/mid back and rear delt
- lower the handle towards the ground again with control until the handle is directly under your chest again 
- keep your wrist straight

Single Arm Cable Bent Over Reverse Fly

1/31 Back and Biceps

Ashlee

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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 😈

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!

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

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

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

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 ❤️

1/31 Back and Biceps

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