Name: Playbook - Sam Sweeney - 10/21 Back and Shoulders
Uploaded: 2026-06-17T00:04:46.951Z
Duration: 65 min
Description: 10/21 Back and Shoulders

Kody Young

Major fun!😱😭🤣❤️💪🏻💪🏻💪🏻

Donalee

Janna Klinghagen

Briane

Doing those bent over reverse flys…I found delt muscles I didn’t even know I had 💪😅 That workout was fire ❤️‍🔥

Megan

Katie Schultz

Stacey

First compound will have your back lit 🔥 seated snatches were different! Loved this workout!

Alexandra Casi

yangBAE

Love those supersets and that back and shoulder pump 🔥

Jenn

Kristy Conger

Connie

Loved it all except for the crescent rows, no matter what I tried it still felt like more hammies than back!

Emilie

Becky

Thank you for helping me become stronger every day!!

Nicole

Rosa

Great workout! I am still learning about the details. Arms burns the most in the last round of each set. 😀

Dominique

Great back workout as usual. Love the core at the end.

Dedra

Audry

I think this is my fav day in this split 💪🏻😎

Corrine

Meghan

Ann-Marie

Gabriella

Lakshmi Neelesh Nimmagadda

Audi

Kimmy

Berry

Humberto

Mia Arrowsmith

JulieAnn

Jane

April

I adore you and this program! I feel strong and sexy! The muscle definition is coming along so well! Totally love back and shoulder Days!

Maranda

Back has always been my favorite day, and this workout has made me love it even more! Feeling so strong!

Emma

The programming blows me away every day. Making me stronger in ways I never knew k could be. Thank you 🙏

Jennifer

One of my favorites!! Awesome workout..👏

EnTuwan

Kaylin

Victoria

Superb session! Challenging yet doable; feeling and seeing progress in all the intended muscle groups with each workout. Feeling SweeneyEmpowered!

Paula

Love Fridays! Loved each. Move today! Just when you think it can’t get any better! 💪🏾🔥

Porchia

I have to say it… I f’n hate pendlay rows 🤣

Katherine

Megan Laudick

Jamie

Happy Friday!

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: 

Compound Set: 
1A. Pendlay Row: 5S/10R
1B. Hyperextension Crescent Row: 5S/15R 

Compound Set: 
2A. Single Arm Rear Delt Row: 4S/6-8R each side [2 second eccentric, 2 second concentric- slow mo] 
2B. Standing Overhead Press Pulses: 4S/20R 

Compound Set: 
3A. Single Arm Bent Over Reverse Fly: 3S/8-10R each side 
3B. Kneeling Neutral Grip Pulldowns: 3S/12-16R total [tempo change] 

Compound Set: 
4A. Seated Dumbbell Snatch: 3S/15R each side 
4B. Standing T Raise: 3S/16-20R total [8-10R lateral to front raise + 8-10R front to lateral raise] 

Optional Core Work: Banded Pull Over Sit Up: 3-5S/30 seconds on, 30 seconds off

10/21 Training Day Overview

Rep Count: 5R 
Tempo: power, steady 
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
- 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 Count: 15R 
Tempo: steady, explosive
Modification: bent over crescent row 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the hyperextension machine so the machine is just slightly below your hips 
- extend your arms forward, so the tops of the dumbbells rest on the ground 
- lock in a slight bend in your elbows 
- make sure your feet are planted on the platform [hip width apart] 

Execution: 
- use your trunk [erectors/low back] to lift your torso 
- as you lift your chest, retract your scapula and pull your dumbbells off the ground
- drive your elbows towards your hips and row the dumbbells as you extend 
- use the momentum of your row to finish the rep and contract your posterior chain at the top of the rep [body in a straight line/chest out] 
- lower your torso and the dumbbells back towards the ground again 
- keep control of the movement, if you need to pause between each rep to regain position, please do
- keep your lower body stationary as you move through each set

Hyperextension Crescent Row

Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric, 2 second concentric each rep- slo mo

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- set up on a flat bench so your arm not holding the dumbbell and the same knee are supported on the bench in a bent over position
- plant the other foot on the ground, keep your leg mostly straight 
- 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 
- use a 2 second concentric to row the dumbbell
- when your elbow is in line with your torso, contract your rear delt/high back [90 degree bend in your arm]
- use a 2 second eccentric to 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 Bent Over Rear Delt Row

Rep Count: 20R 
Tempo: pulsing 
Modification: seated overhead press pulses

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with your feet hip width apart
- squeeze your glutes and tuck your ribs to brace
- lift the dumbbells to a 90 degree bend in each arm, palms facing forward 
- tuck your pinkies forward just slightly 

Execution: 
- press the dumbbell up only .5 of the rep
- keep the bend in your elbows and immediately lower the dumbbells back to 90 degree bend in your arms or slightly below 
- continue with pulsing reps, keeping tension on your shoulders the entire set

Standing Overhead Press Pulses

Rep Range: 8-10R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- position yourself in front of a bench or stable base to stabilize on
- keep a neutral spine and bend your chest forward towards the ground
- stagger your stance and position your free hand on the bench in front of you to stabilize
- keep a neutral grip on the dumbbell and extend your arm down so the weight is in line with your front delt
- lock in a slight bend in your arm

Execution: 
- retract your scapula and fly the dumbbell out to your side
- raise the dumbbell until it is in line with your rear delt at the top of the rep 
- contract your mid/high back/rear delt
- lower the dumbbell with control until it is positioned under your front delt again 
- keep your chest square to the ground

Single Arm Bent Over Reverse Fly

Rep Range: 12-16R total [6-8R w/ pauses + 6-8R steady] 
Tempo: 2 second pause at the bottom and top of each rep on your first 6-8R, steady tempo on your final 6-8R 
Modification: sit on the bench instead of kneel, use the close grip attachment instead of double cables, OR banded kneeling pulldown

Set Up: 
- grip each handle of the double cable pulldown machine, neutral grip 
- step just behind the seat of the bench and get down on the ground in a kneeling position
- drive your hips in, squeeze your glutes, and tuck your ribs to brace
- extend your arms towards the cable

Execution: 
- depress your scapula, bend your arms, and pull the cables straight down 
- drive your elbows down towards the ground and squeeze them in close to your sides
- contract your lats- and hold for 2 seconds  on your first 6-8R, no hold on last 6-8R 
- release the cables with control until your arms are fully extended towards the cable again 
- pause in the stretched position for 2 full seconds on your first 6-8R, no pause on your final 6-8R 
- make sure to depress your scapula before each pull [this will help you keep your traps down] 
- keep your wrists straight

Kneeling Neutral Grip Pulldown [tempo change]

Rep Count: 15R each side 
Tempo: power
Modification: seated single arm high pull 

Set Up: 
- place one dumbbell on the ground in front of the seat of a bench 
- sit on the bench with your torso upright and plant your feet, wide, on the ground 
- keep a neutral spine and bend your torso forward just slightly to grip the dumbbell with a pronated grip 
- extend your non working arm out to your side for balance

Execution: 
- use an explosive tempo to pull the dumbbell off the ground 
- use the momentum of your pull to drive your elbow up first before rotating the dumbbell over your elbow and lifting the weight overhead until your arm is fully extended [dumbbell in line with your shoulder, palm forward at the top of the rep] 
- reverse the movement and control the dumbbell as you return it to the ground
- tap the ground in between each rep but keep your sets fluid
- complete all reps on one side before moving to the other side

Seated Dumbbell Snatch

Rep Range: 16-20R [8-10R lateral to front raise + 8-10R front to lateral raise]
Tempo; steady 

Set Up: 
- grip a dumbbell in each hand 
- stand with your feet hip width apart, dumbbells down by your sides 

Execution: 
- on your first 8-10R keep your arms straight and raise your dumbbells our to your sides until they are in line with your shoulders
- immediately rotate your dumbbells forward, until they are in line with your front delts [palms down] 
- lower the dumbbells down and back by your sides 
- continue for 8-10R
- on your final 8-10R keep your arms straight and raise your dumbbells forward until they are in line with your front delts [palms down] 
- immediately rotate the dumbbells out to your sides [lateral raise position] 
- lower the dumbbell back down by your sides 
- keep reps fluid and smooth

Standing T Raise [lateral to front + front to lateral]

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: dumbbell or kettlebell pullover to sit up, or pullover crunch

*3-5 sets

Set Up: 
- loop a large loop band around one side of a bench 
- lie on the ground in a supine position, in front of the band- facing away from the band 
- bend your knees and plant your feet on the ground 
- reach your arms overhead to grip the band with a pronated grip [shoulder width apart] 
- be sure to be far enough away so you can feel the tension of the band just slightly [the further away you are, the more tension from the band] 
- use a weight to pin your feet down if needed

Execution: 
- use your core to lift your back off the ground 
- as you sit up, pull the band overhead and in front of your chest [keep your arms straight] 
- sit all the way up and contract your core with the band in front of you, in line with your chest
- lower your torso until your back is flat on the ground again 
- as you return your back to the ground, release the band and extend your arms back overhead at the bottom of the rep

Optional Core Work: Banded Pullover Sit Up

10/21 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 ❤️‍🔥

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 ♾️

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

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!!

10/21 Back and Shoulders

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