Name: Playbook - Sam Sweeney - 10/24 Back, Shoulders, Biceps
Uploaded: 2026-06-17T00:04:45.064Z
Duration: 75 min
Description: 10/24 Back, Shoulders, Biceps

Loved finishing with the supinated grip 💪💪💪

Megan

Nyakeh

I second Diane, 2 biceps moves a week are not gonna cut it! 🙏🌶️

Malan wu

I just don’t feel like 2 bicep movements a week is cutting it.

Diana

Dominique

Great workout. My biceps were pumping after that workout 💪🏽🔥

Dedra

LOVE starting and finishing with the iso holds 😍😍😍😍

Audry

These double cable machine sets kill me.. none of the gyms I go to have them!

Corrine

Not a fan of the lateral cable laying down - opted for seated lateral raises like last week.

Callie

First upper body since breaking my wrist. Lots of lighter weight and a few adjustments  but felt good!

Tasha

Kaylin

Deja

Maria Zenz

Felt that tapped into ever targeted area so well 💪🏼

Amie

I ran out of time but it was a great workout

Rachel

Taylor Pedmo

Jennifer

Tiffany

Those lateral raises laying down hits different 🔥

Kashay Sullivan

Janelle

Jemme

Mia Arrowsmith

Lorena

Porchia

Ashley

Paula

Megan Laudick

I reallllllly liked the iso hold today 🤌

Katie

Seeing progress each week! 
🔥💪🏻🔥💪🏻

Stephanie

Steve

Happy Tuesday!

Week 3 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. Single Arm Seal Row [tempo change]: 4S/5R w/ 3 second pause at the top + 5R steady tempo 

5. Lying Double Cable Lateral Raise: 4S/12-15R

6a. Single Arm Incline Bench Concentration Curl: 3S/10-12R each side
6b. Recline Out to In Hammer Curls: 3S/6-8R [2 second pause at the bottom and 2 second pause at the top of each rep] 

7. Supinated Grip Lat Pulldown Iso Hold: 4S/40 seconds, 30 seconds, 20 seconds, 10 seconds

10/24 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 Count: 5R w/ pause at the top of each rep + 5R steady tempo 
*10R total each side
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on your final 5 reps
Modification: single arm bent over row

Set Up: 
- stack 1 or 2 plates under each end of a flat bench to raise the height of the bench 
- grip a dumbbell in one hand, neutral grip 
- position yourself in a prone position on the flat bench 
- press your chest and hips into the bench, keep your body positioned flat on the bench from chest to knees
- extend your arm holding the dumbbell off of the side of the bench, directly below your front delt
- hug the underside of the flat bench with your free arm 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- retract your scapula and bend your arm
- drive your elbow towards your hip and row the dumbbell to your side
- squeeze your elbow in close to your side and contract your lat
*hold here for 3 seconds on your first 5 reps 
- extend your arm as you lower the dumbbell towards the ground again with control 
- keep you wrist straight 
- use your elbow to direct the movement
- keep chest and hips glued to the bench

Single Arm Seal Row

Rep Range: 12-15R 
Tempo: steady 
Modification: lying banded lateral raises, or dumbbell lateral raises

Set Up: 
- sit on the double cable seated row machine, facing the handles
- grip the handles with a neutral grip 
- scoot your butt to end of the bench, close to the platform 
- bend your legs and plant your feet up on the platform 
- lie back in a supine position on the cable bench 
- position your head at the edge of the bench 
- extend your arms down by your sides, slightly in front of your torso 
- keep your arms straight
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your back glued to the bench, and arms straight as you pull the cables out to your sides
- raise the cables until your handles are in line with your lateral delts
- contract your lateral delts at the top of the rep 
- lower your arms back down by your sides and slightly in front of your torso with control 
- keep your traps pinned down
- keep your wrists straight

Lying Double Cable Lateral Raise

Rep Range: 10-12R each side
Tempo; steady 

Set Up: 
- set your bench to ~70 degree incline
- grip a dumbbell in one hand, supinated grip 
- stand behind the back end of the bench with feet together, toes pointing forward
- lean your chest into the edge of the bench 
- hook your arm holding the dumbbell over the edge of the bench
- glue your arm to the bench from armpit to elbow 
- squeeze your glutes, pull belly button to spine, and brace
- keep your chest square to the bench

Execution: 
- drive your elbow into the pad and curl the dumbbell away from the bench and towards your front delt
- contract your bicep
- extend your arm and lower the dumbbell with control 
- be sure your arm is fully extended at the bottom of each rep 
- keep your arm glued to the bench

Single Arm Incline Bench Concentration Curl

Rep Range: 6-8R
Tempo: 2 second pause at the bottom and 2 second pause at the top of each rep 

Set Up: 
- position your bench at ~70 degree incline 
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, push your back into the back pad of the bench 
- plant your feet on the ground
- extend your arms down by your sides so the dumbbell are directly below your shoulders, slightly behind your torso 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep your gaze forward

Execution: 
- keep your elbows pinned below your shoulders and wide as you bend your arms 
- curl the dumbbells in and towards your chest- thumbs pointing towards your chest
- contract your biceps and hold for 2 seconds
- extend your arms and lower the dumbbells towards the ground again with control 
- when your arms are fully extended pause for 2 seconds, keep tension in your biceps
- keep your arms pinned behind your torso

Recline Dumbbell Hammer Curls

Compound Set

Time: 40 seconds, 30 seconds, 20 seconds, 10 seconds
Tempo: hold
Modification: supinated grip banded lat pulldown 

Set Up: 
- attach a straight bar to the lat pulldown machine 
- straddle the lat pulldown bench and grip the straight bar with a supinated grip, shoulder width apart
- pull the bar with arms extended and sit on the edge of the lat pulldown seat
- lift your heels off of the ground, drive the balls of your feet into the ground and push your knees up into the knee pads
- contract your calves
- pull belly button to spine, drive your ribs down, and brace
- keep a neutral head, neck, and spine and lean your torso back just slightly so your chest is facing the bar

Execution: 
- depress your scapula and pull the bar towards you
- bend your elbows, drive them towards the ground and squeeze them in close to your sides
- contract your lats and hold this position 
- keep your wrists straight 
- keep your traps down 
- do not release the bar from your chest until your time is up 
- keep knuckles facing the ceiling

Supinated Grip Lat Pulldown Iso Hold

10/24 Back, Shoulders, Biceps

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 ♾️

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

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!!

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

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

10/24 Back, Shoulders, Biceps

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