Name: Playbook - Sam Sweeney - 10/17 Back, Shoulders, Biceps
Uploaded: 2024-03-04T17:09:28.394Z
Duration: 75 min
Description: 10/17 Back, Shoulders, Biceps

30 reps is too much of anything! 🔥😄

Michelle Zabin

Loved that final move! A1 back attack! 🔥

Kody Young

One of my favorite back and bicep days!!! Chest supported low rows feel amazing and so powerful 💪💖💪💖

Megan

Nyakeh

Seemed simple but very challenging! Wow. Thank you..!

Erisa

Struggled a bit getting into position for the last one 😂 but it was good!

Lamia

Kimmy

Taylor

Worth it definitely tired and sore in the end.

Dominique

DeAnna

Sarah

Such a perfectly laid out workout. Lats on fire today. Thank you!!!

Audry

Really enjoyed this workout. Feeling strong on over head press

jackie

dont have anywhere near the  right mobility to do pullovers 🥲
subbed for straight bar pulldowns

Sierra

Carrie

Hard to do with cables in a public gym but good none the less

Corrine

This one was epic. Loving this new split 🫶🏼

Janelle

Dislocated my shoulder doing the pullovers 🥲 otherwise, great workout!

Feeling better today!  Slowly getting back to it!  Time change really messes with your body!

Great variety! This split is AWESOME! Loving all the variety with barbell and dumbbells and cables!

Callie

Carly

Kristie

Steven

That last one was hard to manage by myself but I figured it out! 👏🏻

Alicia Heier

Loved todays back and biceps. Pull ups are getting easier unassisted 🙌🏽

Deja

Amie

Safia

Lizz

Lorena

Sam- you’re looking JACKED 👀!! Todays was a top 10 for me!! 🔥🙌🏻💪🏻

Lacey

Tiffany

Jemme

Brittany

Molly DiSabato

Mia Arrowsmith

Linz

This split 🫶🏼🔥 loved every second of this lift!

Morgan

Porchia

Maria Zenz

Christina

Paula

Stephanie

Megan Laudick

Maranda

Happy Tuesday!

Week 2 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. Seated Single Arm Chest Supported Cable Low Row: 4S/12-15R each side

5. Seated Single Arm Lateral Raise w/ Iso Hold: 4S/8-10R each side 

6a. Paused Double Cable Recline Curls: 3S/6-8R total [3 second pause at the bottom of each rep] 
6b. Seated Plate Curls: 3S/30R 

7. Cable Straight Bar Pullover [tempo change]: 5R/5R w/ 3 second pause at the bottom of each rep + 5R steady tempo

10/17 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: 12-15R each side
Tempo: steady 
Modification: single arm seated chest supported banded or dumbbell low row

Set Up: 
- set your bench to ~60-70 degree incline
- position the bench in front of one side of the cable, seat facing away from the cable 
- attach a single arm handle to one side of the cable and position it low
- grip the handle with one hand, neutral grip 
- pull the cable and step behind the bench with your chest facing the back pad
- straddle the bench and sit on the seat
- press your chest against the back pad of the bench 
- tuck your chin and press your forehead against the back pad of the bench 
- extend your arm towards the direction of the cable 
- squeeze your glutes, pull belly button to spine, and brace
- keep your shoulders back, traps down 
- keep a neutral head neck, and spine

Execution: 
- keep your chest pressed against the pad
- retract your scapula and bend your arm as you pull the cable 
- drive your elbows towards your waist, squeeze it in tight to your side
- contract your lat/mid back
- release the cable and extend your arm towards the cable again with control

Seated Single Arm Chest Supported Cable Low Row

Rep Range: 8-10R each side
Tempo: steady, iso hold 


Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support, plant your feet on the ground and drive your mid back into the pad
- extend your arms down by your sides
- keep a neutral head, neck, and spine
- pin your shoulders back, traps down 

Execution; 
- keep your arms straight and raise the dumbbells out to your sides until they are in line with your delts
- hold this position with one arm, keep tension in your lateral delt 
- lower the other arm back down by your side
- continue with reps on one side while holding the top position with the other

Seated Single Arm Lateral Raise w/ Iso Hold

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of each rep [hold contraction in the lengthened position]
Modification: dumbbell recline curls 

Set Up: 
- attach a single arm handle to each side of the cable rig and position them low
- face away from the cable and grip the handles with each hand, supinated grip
- step to the center of the cable and 2-3 steps forward
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and brace
- allow the cables to pull your arms back behind your torso
- pin your elbows behind your torso 
- drive your ribs down and keep a neutral head, neck, and spine
- pin your shoulders back and traps down 

Execution: 
- keep your elbows pinned slightly behind your torso and curl the handles towards your chest
- contract your biceps
- lower the cables and extend your arms behind your torso again with control 
- pause with your arms in the lengthened position, hold tension in your biceps and hold here for 3 seconds between reps

Paused Double Cable Recline Curls

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

Set Up: 
- grip a plate on each side, neutral grip 
- sit on a bench, plant your feet on the ground in a wide stance
- sit tall and extend your arms down in front of your torso so the plate hangs down between your legs
- pin your elbows by your sides
- keep a neutral head, neck, and spine

Execution: 
- drive your elbows into your sides and curl the plate up and towards your chest
- contract your biceps
- lower the plate back down between your legs with control 
- keep your elbows pinned by your sides
- keep your shoulders back and traps down

Seated Plate Curls

Compound Set

Rep Count: 5R w/ pause + 5R steady 
*10R total 
**no weight change
Tempo: 3 second pause at the bottom of your first 5R, steady tempo on final 5 reps 
Modification: paused banded pullover

Set Up: 
- attach a straight bar to one side of the cable and position it low
- position your flat bench 3-5 steps in front of the cable
- grip the cable with each hand, supinated grip 
- pull the cable and step around the bench 
- position your mid back against the side of the bench
- bend your legs and plant your feet on the ground
- extend your hips
- contract your glutes, pull belly button to spine, and brace
- allow the cable to pull your arms back and extend them over your head
- drive your ribs down and tuck your chin

Execution: 
- keep your arms straight and pull the cable up and over your chest towards your mid line
- contract your core and lats/low lats
- release the bar and extend your arms over your head again with control 
*pause here and hold tension in your lats in the lengthened position on your first 5 reps
- keep arms and wrists straight
- control the movement through your lats

Cable Straight Bar Pullover [tempo change]

10/17 Back, Shoulders, Biceps

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

Those alternating steps ups kicked my a$$ 🔥

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

Omayma

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!!

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!

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 🥵🥵🥵🥵

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!

Katie

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 🧡

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

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!

Serena

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

10/17 Back, Shoulders, Biceps

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