Name: Playbook - Sam Sweeney - 1/7 Back, Rear Delts, Lateral Delts [CH WK1/D2]
Uploaded: 2026-06-17T00:04:43.099Z
Duration: 75 min
Description: 1/7 Back, Rear Delts, Lateral Delts [CH WK1/D2]

Sore from yesterday workout. This
Was fire 🔥

Nyakeh

Solid one! phew, are those shoulders raises something else💪

Gabrielle

This is gonna force me to address some weaknesses I have!

Sarah

Tbh at first look I thought this would take longer than I would like but turns out it was a good amount of time! I'm going to love this split ☺️

So beyond happy to have a two-part shoulder day back! My rear delts feel their absolute best with the extra attention 🥰

Megan

Did this one again since I needed a 6th workout for the week! So good! Thank you!

Michelle

Heather

Off to a great start!!!  Loved that finisher!

Michelle 

Elizabeth Yerington

Regina

Manda

Sara

Becky

Elaine Rondon

Corrine

Amie

Rosa

Karen

Andrea

It was good thanks for the training for today

LaTonyia

Soriah

Rachel

Amanda

Jordan

Looking forward to seeing changes with this split 💪🏼💪🏼

Joanne Nichols

Regan

My first day back! I’m doing 1/6 tomorrow, I wasn’t ready for legs 😂🤣😅

Krystal Gomez

Shelly

Lindsay

So let me tell you about that superset: IT WAS A KILLER PUMP. 🔥

Aimee

Tresea

Chandra mae

Marlene

Pamela

So good 🔥 the kneeling and sitting during this was a great reminder of yesterday's workout 😀

Katelyn

Marta

Jenn

Samantha

Eugenia

Stephanie

Those lateral raise and cable Ys got me! 🔥

Kristin

Ruby Smith

Jamie

Happy Tuesday!

Week 1 of 6

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, Rear Delts, Lateral Delts:

1a. Paused Cable Rope Facepulls: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Inverted Row: 3S/5R w/ 5 seconds slow eccentric each rep 

2. Barbell Bent Over Pin Row: 4S/6-10R 

3. Single Arm Half Kneel Neutral Grip Lat Pulldown: 4S/8-12R each side

4a. Seated Dumbbell Lateral Raise: 4S/10R drop 10R drop 10R 
4b. Seated Double Cable Y Raise: 4S/8-10R 

5. Dumbbell Reverse Fly w/ Back Extension Hold: 3S/30 seconds 

Optional Extra Credit: AMRAP Metabolic Finisher: 
6a. Plate Push: 20 seconds
6b. Dead Ball Over the Shoulder Toss: 6R

1/7 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: banded facepulls or bent forward dumbbell facepull 

Target Muscle Groups: rear delts, high/mid back 

Set Up: 
- attach a cable rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip, thumbs towards you
- extend your arms and step away from the cable ~3 steps
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms
- drive your elbows wide and pull the rope towards your face
- rip the rope apart on either side of your head
- contract your rear delts, high back- elbows in line with or slightly below your delts
- extend your arms and release the cable back to the start position again

Paused Cable Rope Facepulls

Rep Count: 5R
Tempo: 5 second slow eccentric each rep 
Modification: bend your legs and plant your feet on the ground (rack the bar higher on the rack so you are less horizontal under the bar)

*use a smith machine for easy set up if you have access to

Target Muscle Groups: high/mid back, rear delts 

Set Up: 
- position the bar on the rack so you are able to lie under the bar and grip the bar over your chest
- lie on the ground under the bar in a supine position, extend your legs and point your toes
- extend your arms and grip the barbell with a pronated grip, just outside of shoulder width on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your heels into the ground, lift your glutes off of the ground and pin your hips into full extension
- your body should travel in a stiff, straight line
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms so your elbows travel ~45 degrees from your torso
- pull your chest to the bar
- contract your mid/high back
- extend your arms and slowly lower your chest away from the bar
- keep hips up and body in a straight line as you lower and pull 
- do not lose tension at the bottom of the rep

Slow Eccentric Inverted Row

Primer Compound Set

Rep Range: 6-10R 
Tempo: steady
Modification: dumbbell bent over row 

Target Muscle Group: high/mid back, lats (entire back musculature)

Set Up: 
- set the pins of the rack at an appropriate height for you to begin your row, we want at least a 45 degree bend at the hips, chest facing the ground 
- position the bar across the pins 
- step behind the bar, take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the ground
- extend your arms down and grip the bar with a pronated grip, just outside of shoulder width apart
- depress your scapula and contract your lats, think about breaking the bar around your body 
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- retract your scapula and bend your arms so your elbows travel ~45 degrees from your torso 
- row the bar to your mid chest
- contract your mid back/lats
- extend your arms and lower the bar to the pins again 
- tap the pins with the barbell lightly between reps
- try not to use momentum as you row, keep the movement controlled

Barbell Bent Over Pin Row

Rep Range: 8-12R each side
Tempo: steady 
Modification: banded half knee pulldown or single arm dumbbell lat pullover

Target Muscle Group: lats

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- step in front of the cable, facing the handle
- grip the handle with one hand, neutral grip 
- get down in a half kneel position, knee down on the same side as the arm gripping the cable, other leg bent with foot planted firmly on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- lean your torso forward justly slightly 

Execution: 
- depress your scapula on one side
- bend your arm and drive your elbow towards your hip 
- squeeze your elbow in close by your side
- contract your lat
- release the cable and extend your arm overhead again with control 
- be sure to reset your scapula between reps 
- keep chest and hips square to the cable

Single Arm Half Kneel Neutral Grip Lat Pulldown

Rep Count: 10R drop 10R drop 10R
*drop the weight by 20-50% each drop set
Tempo: steady 

Target Muscle Group: lateral delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground, press your back into the seat
- extend your arms down by your sides
- sit tall, pull belly button to spine, and set your brace
- keep traps down, shoulders back 

Execution: 
- keep your arms straight 
- raise your dumbbells out to each side and slightly in front of your torso
- raise the dumbbells to in line with your lateral delts
- contract your delts
- lower your arms back down by your sides with control 
- keep this movement controlled, try not to swing

Seated Dumbbell Lateral Raise

Rep Range: 8-10R 
Tempo: steady 
Modification: chest supported or bent forward dumbbell Y raise

Target Muscle Group: delts, rear delts, high back 

Set Up: 
- sit on the double cable row bench
- grip each handle with a pronated grip
- extend your arms in front of you, handles in line with your chest
- pin a slight bend in your knees, plant your feet up on the platforms in front of you
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and neutral head, neck, and spine 
- keep your arms pinned straight 
- keep your traps down, shoulders back 

Execution: 
- with straight arms, pull the cables and raise your arms overhead into a Y shape
- contract your delts, rear delts, high back 
- lower the cables in front of you again
- keep arms straight, wrists pinned
- keep the movement controlled, try not to use momentum

Seated Double Cable Y Raise

Superset

Time: 30 seconds 
Tempo: steady 
Modification: bent forward dumbbell reverse fly (no back extension hold)

Target Muscle Group: low back, mid/high back, and rear delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the back extension pad so the pad hits at or just below your hips 
- place your feet low on the platform, toes forward
- squeeze your glutes, drive your hips into the pad
- pull belly button to spine, and set your brace
- extend your arms down, dumbbells under your chest
- keep a slight bend pinned in your arms, lead with your elbows 
- keep a neutral head, neck, and spine

Execution: 
- raise your torso so your body makes a straight line, chest facing down
- hold tension in your trunk/low back- hold this position using your core strength 
- lead with your elbows
- retract your scapula and raise the dumbbells out to each side 
- when your arms are in line with your mid back, contract your mid back, lats
- lower your arms down towards the ground and under your chest again 
- hold your torso in a straight line throughout

Dumbbell Reverse Fly w/ Back Extension Hold

get in as many rounds as possible within the 3 minute time frame

Time: 20 seconds 
Tempo: sprint
Modification: bike sprint (echo bike if possible), or mountain climbers 

Set Up: 
- place a plate on the ground (iron plates will slide on turf/carpet easier)
- get down on the ground in a quadruped position, chest over the plate
- place both hands on top of the plate
- keep your arms straight 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep your arms pinned straight 
- drive the balls of your feet into the ground

Execution: 
- push the plate as you step forward with each foot
- extend each leg and keep a fast pace as you push the plate out in front of you
- keep your hands on the plate, hips down

Plate Push

Rep Count: 6R total 
Tempo: steady, explosive 
Modification: dumbbell clean 

Set Up: 
- place a dead ball on the ground (mine in 40 lbs)
- stand behind the ball, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees, and extend your arms down to grip each side of the dead ball
- use the power from your legs to shrug the dead ball up to one side of your shoulders as you lift the ball from the ground and stand
- toss the ball over your shoulder so it drops to the ground behind you
- turn around to face the ball again 
- continue with a steady pace
- keep a neutral spine as you reach down to lift the ball each time

Dead Ball Over the Shoulder Toss

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/7 Back, Rear Delts, Lateral Delts [CH WK1/D2]

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 ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

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 ♾️

Katie

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

6/5 Hamstrings, Glutes

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.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

1/7 Back, Rear Delts, Lateral Delts [CH WK1/D2]

Community

More workouts from Sam Sweeney