Name: Playbook - Sam Sweeney - 10/17 Back, Shoulders, Biceps
Uploaded: 2026-06-17T00:04:45.097Z
Duration: 75 min
Description: 10/17 Back, Shoulders, Biceps

30 reps is too much of anything! 🔥😄

Michelle 

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

Steve

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

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

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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 ♾️

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

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!!

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)

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!!!

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!!

10/17 Back, Shoulders, Biceps

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