Name: Playbook - Sam Sweeney - 1/4 Back and Biceps [Challenge Wk1/Day 2]
Uploaded: 2026-06-17T00:04:48.251Z
Duration: 65 min
Description: 1/4 Back and Biceps [Challenge Wk1/Day 2]

alondra cabrera

Cristina

jill

Brad

Love these workouts! I workout from my home gym so I don’t have all the machines & these give alternatives lifts to do instead!

Mallory

Really liked this one! Took a little to figure out my band combos for the wide grip lat pull downs but all good!

Carmen

I didn’t finish this one. Just wasn’t feeling it today.

Brittany Himburg

Been traveling for 10 days without a gym and this is just what I needed. Ahhhh feels so good😍 thanks guys!

McKenna

Brie

Hillary

Kylee

Joyce

Stephanie

Katelyn

Michelle Correa

Carla Mueller

GOAL BY THE END IS 3 UNASSISTED PULL UPS!!!

Emily

April

Some of the sets were difficult to complete in a public gym due to equipment/machines being placed in different parts of the gym.

Olivia

Heather

Definitely gave me some goals to work towards.

Susan

Me encanto!! He mejorado mucho mis pull ups. Antes no hacia ni uno, ahora hago 6 sin apoyo.

Kenia

Jamie

I need tips for calluses. I've been lifting for awhile and I do manual labor so my calluses are old but always get torn open and hurt on pull ups/chin ups. Any advice or it just is what it is? Great workout though. Hopefully this split will help me reach my 5 pull ups goal!!

Brittney

Corrine

Tracy

It pushed me I am tired but its a good tired.

Chris

ARMS ARE ON FIREEEE. Best back/bi day in a while!

Paige

Amazing!!! My back is going to be wrecked tomorrow 🤣

DeAnna

Julia

Great workout! I wasn’t bored like I have been in the past with other training programs. Your videos are also very helpful! I think something that would make it even more helpful for newbies like me, would be to name the machine you’re using. For example, the preacher curls use the bicep curl machine. I’m not familiar with different machines, so I walked around the gym looking for what looked like the video and for a minute started to use the tricep curl machine. Looking forward to tomorrows workout!

Laurie

Killer workout. Tried some new movements and gosh they were amazing. Bring it on Sam.

Challenging, yet satisfying work out ! #feelingacomplished

Anabelle

Yessi 🌻🖤

Allison

Awesome..challenging. So happy you have videos for each move. The overhead dumbell one I think I was doing it a little weird but I did it lol

Lauren

Loving the workouts to start off this year! 🙌🏼❤️

Wow wow wow my lats have never screamed so loud!

Erin

Boone

Day two done!! I loved the back extension / reverse fly! What a killer on what I thought was a strong lower back!!

Sheila

sward

Veronica

Did chin up to failure with 40-80 pound band for 10 seconds. Today definitely challenged where I'm weak in my back.

Katie

It’s challenging to modify for the last bar, which I don’t have. Any ideas?

Courtney

Caroline

This was my day 1 week 1 challenge and it was killer!

Francesca

When I think it can’t get any better, the next lift wrecks me in all the best ways. Excited to see what we build the next 8 weeks and beyond! 👏🏼🙌🏼💪🏼🔥

Teala

Great workout today! I don't have a PC machine so I used my functional trainer and incline bench, worked great!

Jason

Anna

[Challenge Wk1/Day 2]

Happy Tuesday!

1/4 Training Day Overview: 

Suggested Accessory Equipment: Large loop bands. 

Warm Up: Foam Roll, Upper body warm up and activation routine B from app. 

1. Pull Ups: 3S/8-10R + drop set on the last set [1 warm up set with heavy band/assistance]

Compound Set:
2. Pronated Grip Bent Over Row: 5S/6-8R [3 second hold at the top/in the shortened position of each rep]
3. Dumbbell Pullover: 5S/8-10R [3 second pause at the bottom/in the lengthened position of each rep]

Compound Set: 
4. Wide Grip Lat Pull Down: 4S/6-8R drop 8-10R [2 second pause at the top/in the shortened position of each rep on the first 6-8R, steady tempo on the drop set]
5. Preacher Curl: 4S/8-10R [2 second pause at the bottom/lengthened position of each rep and 2 second pause at the top/shortened position of each rep]

Compound Set: 
6. Dumbbell Reverse Fly to back extensions: 3S/30 seconds reverse flies + 30 seconds back extensions
7. Dumbbell Hammer Grip Recline Curls: 3S/21R [7R from the bottom to halfway + 7R from halfway to top of rep+ 7 full reps from bottom to top]

Burnout Challenge: Chin Up Iso Hold: 1S/Failure [keep track of your time held, even if it is 10 seconds. Absolutely use assistance if needed]

Warm Up Sets: 1S with heavy assitance
Rep Range: 8-10R + dropset on the last set. 
*drop set= up the resistance from the last working set by 20-50% and perform as many reps as you can with good form. [ex. if you are using a green band for your working sets, use a black band for your drop set.] Leave ~2R in the tank.

Tempo: Steady
Modification: Use an assisted Pull up machine, or modify pull ups for inverted rows [legs bent for more assistance, legs straight for more difficulty].  You may drop from pull ups to scap raises to Failure on your last set if you prefer. 

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats. 
- lower with control until arms are fully extended. 
- keep the wrists straight. 
- perform 8-10R for the first 2 sets, on the last set add a drop set by upper the amount of resistance used. 
* if you are using weight for your pull ups, drop the weight on your drop set. 
* if you are doing bodyweight pull-ups, use a band or assisted machine on your drop set
* if you are using a band for your pull ups, use a heavier band for your dropset.

Pull Ups

Compound sets are exercises performed back to back with little to no rest for the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification. Pronated grip bent over dumbbell rows

- set up the barbell on the rack at knee height. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling of the barbell is a good frame of reference.]
- keep a neutral spine as you stand and un-rack the barbell. 
- step back ~2-3 steps and take a stance shoulder width or slightly inside. 
- tuck the chin and keep the spine neutral
- hinge the hips back and bend forward until your chest is facing the ground, arms extended down
- bar should hang in line with your front delts. 
- hold the brace in this position
- retract your scapula and drive the elbows back towards your waist. 
- elbows and wrists should stay in line
- elbows should be at a 45 degree angle from your torso at the top of the rep. 
- row the barbell to your mid chest 
- hold for 3 seconds
- release the barbell with control until arms are fully extended. 
- keep wrists straight throughout.

Pronated Grip Barbell Bent Over Row

Rep Range: 8-10R
Tempo: 3 second pause at the bottom/lengthened position of each rep. 
Modification: cable or banded straight arm pulldown. 

- sit on one side of a flat bench, like you are setting up for a hip thrust. 
- position your mid back on the bench. 
- grip a dumbbell in both hands, palms facing up. 
- push your back into the bench, and support your mid/high back on the bench. 
- raise the hips but keep them below the knees. 
- extend the dumbbell up, above your chest. 
- keep a slight bend in your arms as you extend the dumbbell back, behind your head. 
- extend until you reach a full stretch in the lats.
- pause there for 3 seconds, holding the stretch. 
- drive through the pinkies and use your lats to raise the dumbbell back up over the chest
- contract the low lats at the top.

Dumbbell Pullovers

Compound Set

Rep Range: 6-8R drop 10R [drop the weight by 20-50%]
Tempo: 2 second pause at the top/shortened position of each rep, steady tempo on the drop set. 
Modification: Banded Lat Pulldown or Machine lat pulldown. 

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a wide, pronated grip [outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- hold the contraction for 3 seconds. 
- release with control until your arms are fully extended. 
- complete 6-8R with pauses before dropping the weight by 20-50% of your last working set and complete 10 more reps.

Wide Grip Lat Pulldown

Rep Range: 8-10R
Tempo: 2 second pause in the bottom/lengthened position and 2 second pause at the top/shortened position of each rep. 
Modification: Concentration curls= seated, bent forward, elbows pinned to the insides of your knees. 

- position yourself on the preacher curl machine [seated or standing, leaned into the pad]
- connect your arms to the pad from armpit to elbows. 
- grip the bar with a supinated grip. 
- push your triceps into the pad as you curl the bar up towards your front delts. 
- hold the contraction for 2 seconds
- release with control until arms are fully extended, pause for 2 seconds in the stretch. 
- keep elbows in line with the shoulders [don’t let them cave or flare]
- try to avoid the shoulders rolling forward, pin the scap down and keep the shoulders pinned back.

Preacher Curls

Compound sets are 2 exercises performed back to back with little to no rest for the same or non opposing muscle groups.

Time: 30 seconds reverse fly + 30 seconds back extensions
Tempo: steady
Modification: bent over or chest supported dumbbell reverse flies into supermans. 

- grip a dumbbell in each hand and set up on the hyperextension machine so the pad is at or just slightly below your hips. 
- keep a very slight bend in the legs, don’t lockout. 
- brace the core and keep a neutral spine as you lower your chest to face the ground, arms extended down- dumbbells in line with the front delts. 
- set your timer for 30 seconds. 
- keep a slight bend in the arms as you retract the scapula and fly the dumbbells back. 
- fly until the dumbbells are in line with the shoulders at the top of the rep. 
- lower with control. 
- when the 30 seconds is up, drop the dumbbells and perform back extensions. 
- start with torso extended down. 
- keep a neutral spine as you use your erectors/low back to raise the torso until your torso and lower body make a straight line. 
- lower the torso with control and repeat for 30 seconds.

Dumbbell Reverse Fly into Back Extensions

Rep Range: 21R [7R from the bottom to halfway + 7R from halfway to full rep + 7 full reps]
Tempo: Steady
Modification: standing hammer grip curls. 

- set up on an incline bench set at ~60 degree incline. 
- push your back into the back of the bench and plant your feet firmly on the ground. 
- grip a dumbbell in each hand and allow your arms to hang behind your torso, dumbbells should be in line with the shoulders. 
- pin the elbows back, behind the torso. 
- lead with the thumbs and curl the dumbbells up to halfway, repeat 7R
- perform 7R more from the halfway point to full contraction in the biceps. 
- perform 7R more from the bottom of the rep to the top.

Dumbbell Hammer Grip Recline Curls

Time: Failure [hold on to the bar as long as you can]
Tempo: hold
Modification: use a band or assisted pull up machine or modify with supinated grip inverted rows. 

**Keep track of your time, no matter how short or long, we will revisit this**

** feel free to use assistance on this**

- use a bench to position yourself on a pull up bar. 
- grip the bar with a supinated grip, just outside shoulder width. 
- jump yourself up to the bar, get your chest to the bar
- tuck your elbows to your sides, use your lats. 
- squeeze the glutes and brace your core
- hold this position as long as you can, drop until your arms are extended, count entire hold.

Burnout Challenge: Chin Up Iso Hold

1/4 Back and Biceps [Challenge Wk1/Day 2]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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

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.

1/4 Back and Biceps [Challenge Wk1/Day 2]

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