Name: Playbook - Sam Sweeney - 10/28 Back and Shoulders
Uploaded: 2026-06-17T00:04:46.920Z
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 Lewis

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

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

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

Jennifer

6/16 Quads, Glutes

Audry

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

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!!

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!

10/28 Back and Shoulders

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