Name: Playbook - Sam Sweeney - 10/14 Back and Shoulders
Uploaded: 2026-06-17T00:04:46.980Z
Duration: 65 min
Description: 10/14 Back and Shoulders

Phew those decline crunches were no joke!! 🃏 🥵

Kody Young

Anna

Absolutely loved how humbling those bottoms up were. Could definitely tell the difference from my right (dominant) hand and the left 😂 more of that!!!

Karen

Staggs

Awesome workout!  Felt the burn the whole time!  💪🏻🔥

Stephanie

Very unique moves here! Especially bottoms up kb oh press!! Wow my left arm is so weak compared to my right!

Alexandra Casi

Those half kneel KB bottoms up woww 🔥 I'm always impressed with your variations and intensity I LOVE it.

Fantastic!!💪🏻💪🏻💪🏻🔥❤️

Donalee

Haven’t been able to do legs due to a procedure on my legs so I’m slowly working out my upper body

Olga

Bomb workout! My back and shoulder are pumped! The KB single arm presses def showed my one side is a bit weaker than the other! Those are very humbling!

DeAnna

Michelle

The tempo changes on the lateral raises right after the discos 🔥🔥🔥🔥

Brittany

Rachael Milbrook

Also HAPPY BIRTHDAY SAM! I hope your day is as wonderful as you are. Thanks for everything you do!!! 🥰🥰🥰

Audry

I’m a day behind, but this one was super fun! Those bottoms up kbs 🫠🥵

Holli

Kimmy

Kali

JulieAnn

Audi

Loving back and shoulder day in this split with good pump

Lakshmi Neelesh Nimmagadda

Wow that KB press really pointing out imbalance and weakness. I dig it!! ⭐️ 💪🏼

Aubrey

Corrine

That was so fun!!! Finally added a little weight to my pendlay rows. Surprised myself with the Superman lat rows, but that disco superset took me down

Katie

I’m having a problem rating you better, this is a mistake. Your routines are amazing!

Astrid

Wow my back is 🥵🔥 awesome sunset workout

Kaitlin

Madison Duncan 

Shelby

Jane

I really can’t thank you guys enough for this programming. It saves my mental health each day❤️❤️

Lacey

Not single workout goes by that challenges me in such a way…physically AND mentally!

Jennifer

Absolutely loving this split. The mind muscle connection is out of this world🤘🏻

Kaylin

Love a good back and shoulder day! 💪🏾🫶

Porchia

Leslie

Loving the tempo work this week … everything just feels like it’s clicking and smooth 🧈

Megan Laudick

Becky

My favorite training day!! Boulda shouldas!!!!

Kelly

Happy Friday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine B from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Back and Shoulders: 

1. Pendlay Row: 5S/5R [5 second hold at the top of each rep]

Compound Set: 
2A. Single Arm Rear Delt Row: 3S/8-10R each side [3 second hold at the top of each rep[
2B. Banded Superman Lat Row: 3S/15-20R 

3. Half Kneel Bottoms Up Single Arm Kettlebell Press: 4S/6-8R each side [3 second pause at the top of each rep] 

Compound Set: 
4A. Single Arm Cable Discos: 3S/8-10R each side [2 second hold at the top of each rep] 
4B. Standing Lateral Raise: 3S/12-16R total [6-8R with 2 second pause at the top of each rep + 6-8R steady tempo] 

Compound Set: 
5A. Reverse Fly Machine: 3S/5R [5 second hold at the top of each rep] 
5B. Lat Pulldown: 3S/12-16R total [6-8R w/ 2 second hold at the bottom of each rep + 6-8R steady] 

Optional Core Work: Decline Bench Reverse Crunch: 3-5S/30 seconds on, 30 seconds off

10/14 Training Day Overview

Rep Count: 5R 
Tempo: 5 second hold at the top of each rep 
Modification: barbell bent over row, or dumbbell bent over row 

*if start from the floor causes too much strain on your back, you may raise your start point using plates 

Set Up: 
- set up with your barbell on the ground 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- get into a hip width stance
- roll the barbell over your feet so it is in line with your toes
- keep a neutral spine and a slight bend in your legs as you bend forward and grip the barbell with a pronated grip
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down [think about breaking the bar around your body]
- keep head/neck/spine neutral in the bent over position 

Execution: 
- take a bracing breathe [3D] and drive your elbows back towards your hips as you lift the barbell off the ground
- row the barbell to tap your mid/low chest [elbows ~45 degrees from your torso at the top] 
- contract your mid/high back and hold for 5 full seconds
- lower the barbell back to tap the floor
- reset before each rep if needed, or keep a steady pace making sure to tap the ground between each rep
- keep your scap pinned down and core braced
- wrists should stay straight 
- try to keep your chest from lifting *too much as you row the barbell to your chest

Pendlay Row

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- keep a neutral spine and bend your torso towards the bench
- you may choose a staggered stance with only your supporting arm supporting you on the flat bench [you can also choose to support your knee on top of the bench] 
- extend your arm holding the dumbbell towards the floor, keep a pronated grip 
- keep your head/neck/spine neutral 

Execution: 
- retract your scapula and bend your elbow so it is in line with or just slightly below your shoulder as you lift the dumbbell 
- when your elbow is in line with your torso, contract your rear delt/high back [90 degree bend in your arm]
- hold at the top for 3 full seconds
- lower the dumbbell until your arm is extended towards the ground again 
- complete all reps on one side before moving to the next
- keep your chest and hips square to the bench in the bent over position throughout each set 
- keep wrist straight 
- keep spine neutral

Single Arm Rear Delt Row

Rep Range: 15-20R
Tempo: steady 
Modification: use dumbbells in place of band or no weight

Set Up: 
- loop a large loop band low around a rack or machine
- get down on the ground in a supine position, facing the band 
- grip each side of the band with each hand, pronated grip 
- make sure your body is positioned far enough away to feel the tension of the band pull you just lightly 
- extend your arms and legs

Execution: 
- contract your low back/trunk and lift your legs and chest up off the ground 
- bend your arms and pull the band 
- drive your elbows towards your hips 
- lift your chest as high as you can as you row the band back 
- contract your lats/low back at the top of the rep 
- keep your legs pinned up off the ground but release the band and extend your arms back towards the direction of the rack
- keep control of the movement through your trunk

Banded Superman Lat Row

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: grip kb in the standard way, or sub KB for dumbbells 

*bottoms up KB work requires a large amount of stability [particularly in your wrist, rear delts, and rotator cuffs] and focus, use LIGHT weight to begin and move up from there. 

Set Up: 
- get down on the ground in a half kneel position
- grip the handle of a KB in one hand, the same hand as the knee that is positioned down on the ground- neutral grip on the handle of the kettlebell 
- extend your non workin arm out to your side
- extend your arm position the kettlebell overhead so the ‘bell’ is pointing up towards the ceiling - palm facing in
*keep the kettlebell in front of your shoulder, this will help with stability

Execution: 
- carefully bend your elbow so it travels in front of your shoulder
- lower the kettlebell until your arm is bent at ~90 degrees or slightly below
- with the bell still facing the ceiling, extend your arm and press the KB back up into the overhead position 
- at the top of the rep drive your ribs down and hold the tension in your shoulder and core for 3 seconds 
- continue with control
- complete all reps on one side before moving to the next
- keep chest upright and hips square
- keep your wrist straight and a tight grip on the KB

Half Kneel Bottoms Up Single Arm KB Press

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: banded or dumbbell discos

Set Up: 
- attach a single arm attachment to one side of the cable and position it low 
- stand in front of the cable, facing 90 degrees
- grip the cable with the hand closest 
- reach across your body and grip the handle with the hand furthest from the cable- pronated grip 
- keep your working arm straight and chest/hips square, facing forward

Execution: 
- keep your arm straight and pull the cable up across your body and raise it overhead so it follows the direction of the cable [a disco motion] 
- when your arm is extended above, palm facing forward, pause and hold here for 2 seconds 
- lower the cable with control until your arm is reaching back down across your body 
- complete all reps on one side before moving to the next side 
- keep your arm straight and traps down

Single Arm Cable Discos

Rep Range: 12-16R total [6-8R w/ hold at the top + 6-8R steady] 
Tempo: 2 second hold at the top of your first 6-8R, steady tempo on your final 6-8R 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart 
- extend your arms down by your sides
- squeeze your glutes and brace

Execution: 
- raise your arms out to your sides, and slightly in front of your torso [this will help keep the tension in your lateral delt] - hold the contraction for 2 seconds at the top on your first 6-8R [steady tempo on your final 6-8R]
- lower your arms back down to the ground with control 
- pay attention to the tempo change halfway through your set
- keep your arms straight 
- keep your traps down

Standing Lateral Raises [tempo change]

Rep Count: 5R 
Tempo: 5 second hold at the top of each rep 
Modification: dumbbell bent over reverse fly 

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- grip the handles of the machine with a Neutral grip [make sure handles are adjusted to grip the handles straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- keep your scapula pinned and fly the handles back, leading with your pinkies
- when your hands are in line with your rear delts contract your rear delts/high back 
- hold the contraction for 5 full seconds 
- release the handles with control until your arms are extended forward, in front of you again

Reverse Fly Machine

Rep Range: 12-16R [6-8R with hold + 6-8R steady] 
Tempo: 2 second hold at the top of your first 6-8R, steady tempo on your final 6-8R
Modification: banded lat pulldowns

* feel free to use a standard pulldown bar in place of the double handles, whatever is most convenient

Set Up: 
- grip the handle of the lat pulldown machine, pronated grip [shoulder width apart or just outside if you are using a bar]
- sit on the bench of the machine so your butt is positioned towards the edge of the seat
- drive your knees up into the pad of the machine, flex your calves and press down through the balls of your feet
- keep a neutral spine but lean your torso back just slightly 

Execution: 
- keep your torso in place and depress/retract your scapula as you pull the cable straight down
- drive your elbows down towards the ground 
- contract your lats and hold for 2 seconds on your first 6-8R 
- release the cable with control until your arms are extended towards the cable again 
- make sure to depress and retract your scapula before each pull 
- keep your traps down and wrists straight as you pull

Lat Pulldown [tempo change]

Time: 30 seconds on, 30 seconds off
Tempo: steady 

*3-5 sets 

*feel free to perform these on the ground or on a flat bench 

Set Up: 
- position yourself opposite from how you would usually lie on a decline bench
- reach your arms over your head and grip the sides of the bench with both hands
- contract your lats and pull your elbows in 
- lift your legs and bend them at 90 degrees
- drive your back into the bench 

Execution: 
- use your core to lift your legs and glutes off the bench 
- curl  your legs up towards your chest, lift your glutes higher at the top of the rep and contract your core
- lower your glutes back down to the bench with control
- keep your legs pinned in the 90 degree position 
- keep a steady pace 
- keep control of the movement through your trunk [lats/core/back]

OPTIONAL CORE WORK: Decline Bench Reverse Crunch

10/14 Back and Shoulders

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

6/16 Quads, Glutes

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!

Emily

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

Heather

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

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!!!

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 🥰❤️‍🔥

10/14 Back and Shoulders

Community

More workouts from Sam Sweeney