Name: Playbook - Sam Sweeney - 10/31 Back, Shoulders, Biceps
Uploaded: 2026-06-17T00:04:44.994Z
Duration: 75 min
Description: 10/31 Back, Shoulders, Biceps

Ultimate back attack! Loved the supernated grip.

Kody Young

So I’m usually self conscious about my tiny biceps, but between the supinated grips and bicep work today, I’m feeling SO pumped 💪💪💪💪 This was AMAZING 🤩

Megan

Skipped the set of bi’s and did a set of shoulders instead. Shoulders not feeling the love. 🤔

Lisa

Katie

Lamia

Thiana

Loved the variety of barbell and dumbbells! I am loving this split!!!!!!!

Callie

Corrine

Look forward to working back and biceps every week. Loved the band with it. Great burn. 🔥💪🏽

Dedra

Carly

Oof. The forearms after that last compound set 😮‍💨

Chelsey

Kimmy

Holy smokes 🔥🔥. That last set had me 🥵 and my forearms pumped !!

Amie

Deja

Inverted rows always humble the heck out of me 🤬🤬🤬

Audry

Mia Arrowsmith

Sarah

Kashay Sullivan

Tiffany

Hannah

Shelly

Always satisfied with the WOD 🔥 thank you Sam 🙏🏼

Lorena

Regina

Absolutely loved this day!!! 🔥🔥🔥 loved the finisher

Porchia

Ashley

Paula

Becky

Megan Laudick

Caleb

Steve

Maria Zenz

Happy Tuesday!

Week 4 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] 

4a. Banded Dumbbell Curls: 3S/10R [ w/ 10 second pause at the top of your first rep of each set]
4b. Single Arm Cable Curl [facing away]: 4S/10-12R each side

5. Constant Tension Chest Supported Lateral Raises: 4S/25R [partial reps]

6a. Supinated Grip Inverted Row Iso Hold: 4S/10-30 seconds
6b. Banded Barbell Supinated Grip Row: 4S/10R

10/31 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: 10R 
Tempo: 10 second hold at the top of your first rep each set, steady tempo on all following reps
Modification: no band

Set Up: 
- place a large loop band on the ground in front of you
- grip a dumbbell in each hand, supinated grip
- step each foot on top of the band, hip width stance
- loop each end of the band around your palm and pin the band between the dumbbell and your palm 
- keep a tight grip to hold the band in place
- extend your arms down by your sides
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your elbows pinned by your sides
- pull the band and curl the dumbbells away from the ground and towards your front delts
- contract your biceps
*hold for 10 seconds on your first rep
- lower the dumbbells and band and extend your arms back down by your sides
- be sure your arms fully extend at the bottom of each rep 
- keep your traps down, shoulders back

Banded Dumbbell Curls [w/ hold on first rep]

Rep Range; 10-12R each side
Tempo: steady 
Modification: single arm dumbbell recline curl

Set Up: 
- attach a single arm handle to one side of the cable and position it in line with your shoulder
- step in front of the cable, facing 90 degrees from the handle 
- grip the handle with the hand closest, supinated grip 
- step away from the cable 2-3 steps, enough to be able to extend your arm out towards the cable 
- plant your feet on the ground, hip width, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- lift your arm and extend towards the cable, in line your shoulder
- pin your elbow in line with your shoulder

Execution: 
- keep your elbow high and in line with your shoulder
- pull the cable and curl the handle towards your shoulder
- contract your bicep
- with elbow high and in line, release the cable and extend your arm towards the cable again with control 
- be sure to fully extend your arm at the bottom of each rep 
- keep your traps down, shoulders back

Single Arm High Cable Curl

Compound Set

Rep Count: 25R
Tempo: steady

Set Up: 
- set your incline bench to 70-80 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench, facing the back pad
- press your torso, chest and hips, against the back pad of the bench
- extend your arms down on either side of the bench, dumbbells directly below your shoulders
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your arms straight and raise your dumbbells out to your sides, slightly in front of your torso
- raise the dumbbells until they are in line with your lateral delts, contract your lateral delts
- keep tension in your delts and lower your arms
- lower the dumbbells until they are just above your start position 
- complete controlled partial reps, keeping tension in your delts throughout the entire set
- do not lower your arms completely until you have completed the allotted reps 
- keep your traps down, shoulders back, and arms straight

Constant Tension Chest Supported Lateral Raise

Time: 10-30 seconds
Tempo: hold
Modification:
*set the bar higher on the rack for slightly less tension

Set Up: 
- place the bar on the rack at hip height or slightly below
- lie on the ground in a supine position so your chest is directly under the rack 
- bend your legs and plant your feet on the ground 
- extend your arms and grip the bar shoulder width apart or slightly wider, supinated grip 
- lift your hips off of the ground 
- squeeze your glutes to pin your hips in place, pull belly button to spine, and brace
- tuck your chin 
- keep your body in a stiff, straight line 

Execution: 
- retract your scapula
- bend your arms and pull your chest towards the bar 
- drive your elbows to your sides, squeeze them in close
- contract your mid/high back and hold this position 
- keep full body tension throughout the entire allotted time
- keep your hips in line with your torso, do not let them sink 
- keep your wrists straight 
- when your time is up, release your chest from the bar and extend your arms as you lower your body towards the ground again

Supinated Grip Inverted Row Iso Hold

Rep Range: 10R 
Tempo: steady
Modification: no band or banded dumbbell supinated grip row

Set Up: 
- place a large loop band on the ground 
- load your barbell with appropriate weight, or use no weight on the bar
- step each foot on top of the band, hip width apart, toes forward
- loop each end of the band around your palms
- grip the bar with a supinated grip, shoulder width apart
- pin the band between your palms and the bar
- depress your scapula and lift the bar to the standing position 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso forward until your chest faces the ground
- keep a neutral head, neck, and spine
- extend your arms and hold the bar directly under your chest

Execution: 
- retract your scapula and bend your elbows
- row the bar to your chest
- squeeze your elbows in tight by your sides
- contract your mid/high back and lats
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep a tight grip on the bar, band pinned in place
- keep your chest facing the ground, neutral head, neck, and spine
- keep wrists straight

Banded Barbell Supinated Grip Row

10/31 Back, Shoulders, Biceps

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

Jennifer

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

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!!

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

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!

10/31 Back, Shoulders, Biceps

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