Name: Playbook - Sam Sweeney - 10/21 Back and Shoulders
Uploaded: 2024-03-04T17:09:26.891Z
Duration: 65 min
Description: 10/21 Back and Shoulders

Kody Young

Major fun!😱😭🤣❤️💪🏻💪🏻💪🏻

Donalee

Janna

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 🔥

Jennifer

Kristy

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 Olsen

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 Cunningham

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 🙏

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

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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 😈

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

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!!

Serena

4/18 Quads and Glutes

Lamia

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!

Christina

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 🥵🥵🥵🥵

Omayma

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

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 🧡

Jemme

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

jackie

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! 🔥

Michelle Zabin

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!

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 ❤️

10/21 Back and Shoulders

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