Name: Playbook - Sam Sweeney - 10/28 Back and Shoulders
Uploaded: 2024-03-04T17:09:26.915Z
Duration: 65 min
Description: 10/28 Back and Shoulders

Kody Young

yangBAE

Those twist grips get my lats fired up like nothing else ❤️‍🔥❤️‍🔥 just the power I needed today 💪

Megan

Stephanie

Loved the pendlays to jumping pull-ups. Light up the lats right outta the gate 🔥

Alexandra Casi

Katie

jennifer

melanie

Those banded pulses at the end were brutal! I had to break into sets of ten to begin with, and sets of 5 by the last one. Did not expect those to be so hard!! 🤯

Heather

Not loving those Y pulls. Major area of weakness for me! 🥵

Julie

Lateral band raises at the end were killer 🫠

Holy forearm burnout on the pull-downs 🥴🔥

Kaylin

Kimmy

Zenkarenka

I’m convinced Sam’s orange band HAS to be stretchier than mine 😂🥴

Corrine

Don’t let that last shoulder set fool ya 🔥

Kashay Sullivan

Tiffany

Lauren

Lindsay

Mia Arrowsmith

Emma

Julieann Cunningham

Nyakeh

The first set!!! 😳 wasn’t ready for that!  The rest of it was 🔥

Those banded lateral pulses… omg! Shoulders are burning!

Maranda

Porchia

Jumping pull ups have been a new fav to build confidence in the gym! We can do hard things when we put our mind and heart into it!

Rachelle

Loved the pendlay rows into pullups today 🙌🏼

Megan Laudick

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/5R
1B. Jumping Pull Ups: 5S/5-8R 

Compound Set: 
2A. Single Arm Pronated Grip Row: 4S/8-10R each side 
2B. Double Cable [Criss Crossed] Y Raise: 4S/8-12R 

Compound Set:
3A. Seated Bent Over Dumbbell Reverse Fly: 3S/12-16R total [6-8R behind the legs + 6-8R in front of legs]
3B. Single Arm Twist Grip Pulldown [pronated to supinated]: 3S/10-12R each side [3 second eccentric] 

Compound Set: 
4A. Seated Single, Single, Double Front Raise: 3S/6-8R [single + single + double = 1R] 
4B. Banded Lateral Raise Pulses: 3S/30R 

Optional Core Work: Ab Rollout: 3-5S/30 seconds on, 30 seconds off

10/28 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 Range: 5-8R 
Tempo; power
Modification: assisted or banded pull ups, OR simply practice jumping your hands up to meet the bar [take out the pull up]- perform a scap raise if able 

Set Up: 
- stand directly underneath the pull up bar, feet hip width apart
- fix your gaze on the pull up bar
- reach your arms down by your sides 

Execution: 
- bend your knees slightly and swing your arms up towards the bar
- reach to grip the bar with a pronated grip, just outside of shoulder width
- use the momentum from your jump to bend your elbows and pull your chest up to the pull up bar 
- drive your elbows down and contract your back 
- extend your arms and lower your body from the bar
- release your hands from the bar and land with soft knees
- find your balance and continue reps

Jumping Pull Ups

Compound Set

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

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- keep a neutral spine and bend your torso towards the bench
- you may choose a staggered stance with only your supporting arm supporting you on the flat bench [you can also choose to support your knee on top of the bench] 
- 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 
- when your elbow is in line with your torso, contract your rear delt/high back [90 degree bend in your arm]
- 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 Pronated Grip Row

Rep Range: 8-12R 
Tempo: steady
Modification: seated double cable Y raise,  banded Y raise, or chest supported dumbbell Y raise

Set Up:
- attach single arm handles to the cable on each side  
- position each side of the cable at about waist/hip height 
- face the cable and grip each handle with the opposite hand, pronated grip 
- step to the center of the cable, and 2-4 steps in front of the cable [still facing the cable] 
- extend your arms forward, in line with your shoulders 
- drive your ribs down, squeeze your glutes and brace 

Execution: 
- depress your scap, keep your arms straight and raise the cable in a Y shape over your head
- when your palms face forward at the top of the rep, contract your shoulders/high back/rear delts 
- lower your arms with control until they are in line with your front delts again 
- keep your chest facing forward
- keep a tight grip on the handles 
- keep reps slow and controlled

Double Cable [Criss Crossed] Y Raise

Rep Range: 12-16R total [6-8R behind the legs + 6-8R in front of legs] 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the end of a flat bench 
- bend your knees and plant your feet on the ground 
- extend your arms down by your sides
- keep a neutral spine and bend your chest forward 
- pin a slight bend in your elbows 

Execution: 
- begin with your dumbbells positioned behind your legs 
- raise your dumbbells out to your sides until your hands are in line with your back, palms down 
- contract your mid/high back 
- lower your arms with control until your dumbbells are back behind your legs again 
- complete 6-8R lifting dumbbells from behind your legs
- shift your arms to position the dumbbells in front of your legs 
- lead with your pinkies and fly the weight out to your sides again [and slightly below your shoulders]
- contract your high back/rear delts
- lower your arms back in front of your legs again

Seated Bent Over Reverse Fly [behind legs + in front of legs

Rep Range: 10-12R each side 
Tempo: 3 second eccentric 
Modification: banded single arm pulldown or single arm dumbbell pullover 

*if you do not have a double cable pulldown feel free to just perform one arm at a time on a standard pulldown

Set Up: 
- position yourself on the lat pulldown machine 
- grip the handles of the double cable machine with a pronated grip 
- sit on the bench so your glutes are positioned at the edge of the bench 
- flex your calves and drive your knees into the pad
- lean your torso back just slightly 
- tuck your ribs and brace, keep a neutral spine 

Execution: 
- keep one arm extended
- depress your scapula on the other arm and pull the cable straight down
- drive your elbow into the ground and squeeze it in tight to your side
- as you pull the cable twist your grip from pronated to supinated at the bottom of the rep 
- contract your lat
- use a 3 second eccentric to release the cable with control until you arm is fully extended again 
- complete all reps on one side before moving to the next

Single Arm Twist Grip Lat Pulldown [pronated to supinated]

Rep Range: 6-8R [single + single + double= 1R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a seat with back support 
- extend your arms holding the dumbbells down by your sides
- push your high back into the bench and plant your feet firmly on the ground 

Execution: 
- keep your arm straight and raise one arm straight forward until the dumbbell is in line with your front delt 
- twist your grip to pronated at the top of the rep and contract your delt 
- lower your arm back down by your side with control 
- twist back to a neutral grip at the bottom of the rep 
- repeat the same motion on the other side
- then raise both dumbbells together until they are in line with your front delts
- lower your arms back down by your sides with control 
- single arm + single arm + both arms= 1R

Seated Single + Single + Double Front Raise

Rep Count: 30R
Tempo: steady 
Modification: standing dumbbell lateral raise pulses

Set Up: 
- step on the center of a large loop band and grip each end of the band with a neutral grip 
- stand with feet together or staggered 
- squeeze your glutes and brace 
- keep your arms straight and traps down 

Execution: 
- with palms down pull the band and raise your arms out to your sides as far as you are able to against the tension of the band 
- keep tension on your lateral delts and lower your arms back down by your sides [try not to lose tension of the band] 
- continue with pulsing reps 
- keep arms and wrists straight

Standing Banded Lateral Raise Pulses

Sets: 3-5 
Time: 30 seconds on, 30 seconds off
Tempo; steady 
Modification: plank walkout, or barbell rollout

Set Up: 
- get down on the ground in a kneeling position 
- grip each side of the ab wheel with each hand
- keep your arms extended 
- begin with your chest over the ab wheel 
- depress your scapula and keep them pinned down 
- control the wheel with your lats

Execution: 
- keep your arms straight and roll the ab wheel out and away from your knees
- roll the wheel until your arms are fully extended in front of you and your torso makes a straight line [chest facing the ground]
- keep your trunk stiff and keep control of the wheel through your lats
- pull the wheel and roll it back in towards your kness
- round your upper back at the top of the rep just slightly and contract your core and lats together
- these should be slow and steady reps
*roll the wheel out only so far that you feel you still have control

Optional Core Work: Ab Wheel Rollout

10/28 Back and Shoulders

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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

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

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

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!

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

10/28 Back and Shoulders

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