Name: Playbook - Sam Sweeney - 10/10 Back, Shoulders, Biceps
Uploaded: 2026-06-17T00:04:45.136Z
Duration: 75 min
Description: 10/10 Back, Shoulders, Biceps

Michelle 

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 Reed

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

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

Porchia

6/16 Quads, Glutes

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

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!

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

Heather

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)

Gabrielle

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!!!

10/10 Back, Shoulders, Biceps

Community

More workouts from Sam Sweeney