Name: Playbook - Sam Sweeney - 1/4 Back and Biceps [Challenge Wk1/Day 2]
Uploaded: 2024-03-04T17:09:25.342Z
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

Jess🖤🖤

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 Feldott

Boone

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

Sheila

Shelley

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]

Ashlee

Jody

Lorena

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

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!!

Megan

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

Kody Young

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

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

Alexis

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! 🔥

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

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