Name: Playbook - Sam Sweeney - 10/7 Back and Shoulders
Uploaded: 2026-06-17T00:04:47.010Z
Duration: 65 min
Description: 10/7 Back and Shoulders

Flavia

Taylor Willman

So refreshing! Had a stressful night at work and these workouts always make me feel so much better! 🙏

Kody Young

Erika

Kelsey

Megan

Alexandra Casi

Digging the extra programmed core work during this program!

Sarah

Sarah Guzak

Katie

Nyakeh

Donalee

Sweeneys I’m in love with your work😍😍😍

Nani

Shoulders are toasted 🤩🤩🤩 thank you for such well rounded, creative, and fun workouts.

Audry

Loving the core at the end of the workouts

Dedra

Audi

Kimmy

Loving this split with atmost pump 🔥🔥

Lakshmi Neelesh Nimmagadda

The pause tempo is my favorite! The changes in muscle definition I have had with your programming is the best I have ever had! I’ve trained many different programs, but yours is the first one to really give me everything I need! So grateful for you both!

Maranda

Wasn’t prepared for the pendlay iso holds.. the scap raise to pull up brought so much intention into that move. Everything just felt so good, even after a 12 hour night shift. So excited we are extending this split!!!

Mia Arrowsmith

Lexie

Corinne Wickline

These workouts keep it so fun and so new each time! Thank you!!!

Jessica

Jane

Lindsay

Good way to start a Friday!! These iso holds and pauses are giving my muscles life again!! 🔥

Lacey

Jayne

Feel the boulders growing 💪🏻🤘🏻

Kaylin

Good one! But why the hell do the pull-ups not get any easier???

Hailey

Victoria

RIP to my shoulders. Thanks for all the years you served me well ☠️🤣

Cori

Happy Friyay! Great pump for back and shoulders now one of my fav days of the week ❤️💜

Porchia

Heather

Oof those side oblique crunches 🔥 
Love the optional core work that’s been added to this split!!

Rachelle

Jamie

This back day is exactly what I needed!!!! Loved the scap raise to pull-ups!!!!

Megan Laudick

Happy Friday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

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: 

1. Pendlay Row: 5S/10R [3 second hold at the top of each rep] 

Compound Set: 
2A. Single Arm Rear Delt Row: 3S/6-8R each side [3 second hold at the top of each rep] 
2B. Neutral Grip Scap Raise to Pull Up: 3S/5-8R 

3. Single Arm Cable Leaning Lateral Raise: 4S/8-10R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Kettlebell Z Press [w/ iso hold]: 3S/10-12R each side 
4B. Single Arm Cable Front Raise: 3S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
5A. Chest Supported Dumbbell Reverse Fly: 3S/10R [3 second hold at the top of each rep] 
5B. Dumbbell Pullover: 3S/8-10R [2 second pause at the bottom of each rep] 

Optional CoreWork: Side to Side Oblique Crunch: 3-5S/30 seconds on, 30 seconds off

10/7 Training Day Overview

Rep Count: 10R 
Tempo: 3 second hold at the top of each rep 
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 and hold for 3 full seconds
- 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: 6-8R each side
Tempo: 3 second hold at the top of each rep 

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 
- when your elbow is in line with your torso, contract your rear delt/high back [90 degree bend in your arm]
- hold the contraction for 3 seconds 
- 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

Bent Over Single Arm Rear Delt Row

Rep Range: 5-8R 
Tempo: steady [slight hold at top] 
Modification: assisted, banded, or inverted rows with scap retraction

Set Up: 
- grip the neutral grip handles of the pull up bar with both hands
- hang from the bar with your body extended, or legs criss crossed
- contract your glutes and create a stiff torso 

Execution: 
- begin the rep by depressing your scapula
- once your scap are pinned down, bend your arms and pull your chest up and towards the pull up bar 
- squeeze your elbows to your sides and contract your lats/back at the top of the rep 
- lower your body with control until your arms are extended again 
- make sure to depress and reset your scapula before each pull 

*please use a band or assisted machine if more appropriate

Neutral Grip Scap Raise to Pull Up [assisted/modified]

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single arm dumbbell leaning lateral raise

Set Up: 
- attach a single handle attachment to one side of the cable and position it low 
- stand next to the cable facing 90 degrees from the cable 
- position your feet close to the cable 
- grip the handle of the cable with the hand furthest from the cable, pronated grip 
- grip the rack of the cable machine with the other hand
- lean your torso away from the cable
- squeeze your glutes and brace

Execution: 
- pull the cable and raise your arm out to your side [keep your pull slightly in front of your torso to favor your lateral delt] 
- when your hand is in line with your lateral delt, hold and contract the delt for 3 full seconds
- lower the cable with control until your arm is back down by your side
- complete all reps on one side before moving to the next
- keep your traps down as you raise the cable each time

Single Arm Cable Leaning Lateral Raise

Rep Range: 10-12R each side 
Tempo: steady, w/ iso hold on non pressing arm
Modification: seated single arm overhead press with iso hold, or take out iso hold

Set Up: 
- grip the handles of a kettlebell in each hand, pronated grip
- sit on the ground with your legs spread, extended in front, or criss crossed 
*sitting on the ground forces more core control to keep your torso upright. If you feel strain on your back, please modify by sitting on a bench 
- lift the kettlebells into the overhead position, arms extended and kettlebells in line with your shoulders -palms facing forward 
- drive your ribs down and brace

Execution: 
- keep one arm extended and pinned overhead
- bend the other arm so your elbow travels slightly in front of your torso 
- lower the kettlebell until your arm reaches a 90 degree bend or slightly below 
- extend your arm and press the kettlebell back up and overhead to meet the other arm 
- complete all reps on one side before moving to the next

Kettlebell Single Arm Z Press [w/ iso hold]

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: standing dumbbell or banded front raise 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- stand facing away from the cable and 1-2 steps in front of the cable
- line up your working arm with the cable [step to the side slightly to keep the cable in line] 
- stagger your stance and lean your torso forward just slightly 
- grip the handle of the cable with a pronated grip with the hand closest to the cable 
- keep your arm straight 

Execution: 
- pull the cable and raise it forward until your hand is in line with your front delt
- contract your front delt and hold for 3 seconds at the top of the rep 
- lower the handle with control until it is back down by your side
- complete all reps on one side before moving to the next side

Single Arm Cable Front Raise

Rep Count: 10R 
Tempo: 3 second hold at the top of each rep 

Set Up: 
- position an incline bench a 30-45 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and position your chest/hips down on the back of the bench 
- keep a neutral head, neck, spine 
- begin with dumbbells under your shoulders
- pin a slight bend in your elbows 

Execution: 
- retract your scapula and raise the dumbbells out to your sides until your hands are in line with your rear delts
- contract your mid/high back and hold for 3 seconds 
- release the weight with control and lower your arms until the dumbbells are back underneath your shoulders again

Chest Supported Dumbbell Reverse Fly

Rep Range: 8-10R 
Tempo: 2 second pause at the bottom of each rep 

Set Up: 
- sit in front of a flat bench
- grip a single dumbbell in both hands by pinching one end of the dumbbell in between both hands [make a triangle with your hands and pin the dumbbell in between to secure it] 
- push your mid back into the edge of the flat bench 
- bend your legs and plant your feet on the ground 
- lift your hips off the ground just slightly, but keep them below your chest
- extend your arms and lift the dumbbell over your chest 
- keep your scap pinned to help support your shoulders 

Execution: 
- keep your arms straight [a slight bend in your elbows is ok] 
- slowly lower the dumbbell back behind your head 
- lower the dumbbell until you can feel a full stretch in your lats [dumbbell should pass your head behind you] 
- pause in the stretched position for 2 full seconds 
- think about driving your elbows towards your waist and pull the dumbbell back over your chest
- contract your lats/low lats

Dumbbell Pullover

Time: 30 seconds on, 30 seconds off
Tempo: steady 
*3-5 rounds

Set Up: 
- lie on the ground in a supine position, chest up 
- bend your knees and plant your feet on the ground 
- extend your arms by your sides, lift them slightly off the ground 
- tuck your chin and lift your upper back off the ground 
 
Execution: 
- flatten your low back into the ground and reach one hand to the heel of the foot on the same side
- contract your obliques
- shift your torso to the other side and reach the other arm towards the foot on the other side 
- hold tension in your core as you shift from side to side

Optional Core Work: Side to Side Oblique Crunch

10/7 Back and Shoulders

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

Jennifer

6/16 Quads, Glutes

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)

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!

10/7 Back and Shoulders

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