Name: Playbook - Sam Sweeney - 10/10 Back, Shoulders, Biceps
Uploaded: 2024-03-04T17:09:28.373Z
Duration: 75 min
Description: 10/10 Back, Shoulders, Biceps

Michelle Zabin

Kody Young

Natalie

I could really feel my rear delts activate in those tripod rows and that was everything for me today 💪💗

Megan

Tonya

Missed the upper/lower split so I'm excited for this program! My arms were shaking by the end 😂

Sure, I don’t need to use my arms today ☠️

Katie

Lamia

Erin

Jules

Tianna

Back to the burning workouts I love. Consistently all arms

Juana

Kimmy

Been several months since I done your workouts. But it’s great to be back again and doing pull ups again during this split 😌. Let’s see what this split has in store. 🤗

Dedra

Intense last reps definitely will feel it later.

Dominique

My glutes are still so sore I can hardly sit 😂

Corrine

TWO CLAPS 👏🏼👏🏼 for the fact that I was able to finish this workout to the end. I took a few weeks off and haven’t been able to finish one in a hot minute. Got it done

Paige

Laurynn

Sam with the HEAT this split!!!🤌🏾🤌🏾🤌🏾🤌🏾🤌🏾🥵🥵🥵

Tiffany

My workout more conscious of the week. I’d really felt it!!

Kenia

Kashay Sullivan

I thought 80 Flys burned until the 90 bicep curls!!! Holy pump

Misty

Audry

Paused pullovers are my new favorite thing!

Sarah

Caleb

Kaylin

Madison

The paused pullovers were my favorite! 🤘

Alicia Heier

Went crazy on those bicep curls and loved the pump!

Safia

nichole

Oooooo buddy! Such a good workout! I literally leave the gym drenched in sweat now!

DeAnna

I almost skipped today, glad I didn’t! Great sweat, I forgot how much I love those pull overs.

Jemme

Bryden

Jenna

Deja

Darrien

Nyakeh

Whoa the focused intention with those tempo db pull overs 🔥💥🔥

Amie

Rachel

Pull-ups felt goood. Can’t wait for some more progress 😁

Sarah Arnett

Cheryl

Alexis

Felt good especially after the soreness I’m still feeling from yesterday!

Jennifer

Jordan

Uhm 30 reps on that bicep superset?! Ouch!!

Hannah

Tish

Belinda

Happy Tuesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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, Shoulders, Biceps:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Pull Ups: 2S/3S [5 second pause at the top of each rep]

2. Pull Ups: 3S/5R [assisted, bodyweight, or weighted]

3. Paused Dumbbell Z Press: 4S/6-8R [3 second pause at the bottom of each rep] 

4. Single Arm Tripod Row: 4S/10-12R each side

5. Machine Lateral Raise: 4S/20R 

6a. Paused Seated Alternating Hammer Curl: 3S/8-10R total [3 second pause at the top of each rep] 
6b. Straight Bar Cable Curls: 3S/30R 

7. Paused Dumbbell Pullover: 5R/8R [3 second pause at the bottom of each rep]

10/10 Training Day Overview

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

*assisted machine, banded, or weighted 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso 
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- bend your legs [or keep them straight in the hollow position]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula 
- bend your elbows and drive them straight down towards the ground
- pull your chest to meet the bar 
- contract your lats/back when your chin is above the bar
- lower your body away from the bar with control until your arms are fully extended again
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- reset your scapula before each rep 
- keep your wrists straight

Paused Pull Ups

Rep Count: 5R
Tempo: steady 
Modification: lat pulldowns

*assisted machine, banded, or weighted 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso 
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- bend your legs [or keep them straight in the hollow position]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula 
- bend your elbows and drive them straight down towards the ground
- pull your chest to meet the bar 
- contract your lats/back when your chin is above the bar
- lower your body away from the bar with control until your arms are fully extended again
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of each rep 
Modification: seated overhead press

Set Up: 
- sit on the ground with your legs spread wide or extended straight out [or criss cross]
*sitting on the ground will force you to use more core control to keep an upright torso.
- grip a dumbbell in each hand, pronated grip 
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- keep a tall torso 
- lift the dumbbells up and into the overhead position, dumbbells directly over your shoulders 
- tuck your pinkies forward slightly 
- drive your ribs down 

Execution: 
- bend your elbows so they travel slightly in front of your torso 
- lower the dumbbells to at least a 90 degree bend 
- pause for 3 seconds
- extend your arms and press the dumbbells up and into the overhead position 
- keep your torso upright 
- keep your knuckles facing the ceiling

Paused Dumbbell Z Press

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand behind a bench, facing the bench 
- get into a wide stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, and bend your knees slightly
- keep a neutral  head, neck, and spine as you bend your torso forward so your chest faces the ground 
- extend your free arm towards the bench and plant your hand on top of the bench, under your shoulder
- extend your arm holding the dumbbell towards the ground, under your front delt
- keep your chest facing the ground  

Execution: 
- retract your scapula and bend your arm 
- row your elbow towards your hip
- squeeze your elbow in tight to your side, contract your lat
- release the dumbbell and extend your arm towards the ground again with control 
- keep a flat back

Single Arm Tripod Row

Rep Count: 20R
Tempo: steady

*sub dumbbells for machine

Set Up: 
- stand directly behind the lateral raise handles, facing the machine 
- take a hip width stance, toes forward
- grip the handles with a neutral grip 
- extend your arms down by your sides
- pin a slight bend in your arms 
- squeeze your gltues, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and extend your arms out to your sides
- lift the handles until they are in line with your lateral delts
- contract your lateral delts
- lower the handles back down by your sides with control 
- keep your shoulders back, traps down 
- keep your wrists straight

Machine Lateral Raise

Rep Range: 8-10R total 
Tempo: 3 second pause at the top of each rep 
 
Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support
- plant your feet on the ground, push your mid back into the back of the bench
- extend your arms down by your sides
- pull belly button to spine and brace
- keep a tall torso, shoulders back and traps down 
- pin your elbows in line with or slightly behind your torso 

Execution: 
- keep one arm extended down by your side
- keep your other elbow pinned by your side and curl the dumbbell up towards your front delt
- contract your bicep 
- lower the dumbbell and extend your arm towards the ground again with control 
- alternate curling on each side, each rep 
- keep traps down
- keep your elbow pinned to your side

Paused Seated Alternating Hammer Curls

Rep Count: 30R
Tempo: steady
Modification: standing dumbbell curls

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the straight bar
- grip the bar with a supinated grip 
- extend your arms towards the ground and pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and brace
- pin your shoulders back, traps down 

Execution; 
- keep your elbows pinned and curl the bar towards your front delts
- contract your biceps
- release the bar and extend your arms towards the ground again with control 
- be sure to fully extend your arms at the bottom of each rep 
- keep your shoulders back and traps down

Straight Bar Cable Curls

Compound Set

Rep Count: 8R
Tempo: 3 second pause at the bottom of each rep 
Modification: banded or cable pullover

Set Up: 
- sit on the ground in front of a flat bench, facing away from the side of the bench 
- line up your mid back with the edge of the bench 
- overlap your palms around the head of the dumbbell, palms facing up, hold the dumbbell at your chest
- squeeze your glutes, pull belly button to spine, and brace
- drive your mid back into the bench and lift your hips away from the ground and into full extension 
- extend your arms and press the dumbbell over your chest, palms facing up 
- pin your scapulas down 

Execution: 
- keep your arms straight and lower the dumbbell over your head and towards the ground behind you
- pause for 3 seconds in the stretched position 
- pull the dumbbell up and over your chest again with control 
- contract your lats/low lats
- hold a tight brace in your trunk 
- keep your shoulders and scaps pinned down

Paused Dumbbell Pullover

10/10 Back, Shoulders, Biceps

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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 😈

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

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!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

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

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! 🔥

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!

10/10 Back, Shoulders, Biceps

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