Name: Playbook - Sam Sweeney - 11/1 Back and Biceps
Uploaded: 2026-06-17T00:04:46.904Z
Duration: 65 min
Description: 11/1 Back and Biceps

Kody Young

Had to modify the supinated grip inverted row cause my wrists were not feeling it lol. Gotta make it work and get it done! 🔥

Really loved it. Like all the exercises. I need to modify to make some work eg inverted rows and not sure if

Anjali

Today’s workout: How lats become wings 💪🤩💖

Megan

Those Chin Up ISO Holds were NO JOKE!!!! Love pushing my body♡

Jordan

This felt more like a bicep focused workout than back. Biceps are done

Diana

April

Love having back and biceps together.  Great workout!

Stephanie

Tara Drummond

Those reverse banded pull-ups tho ❤️‍🔥

Amie

So solid! Scap pull-ups are harder than they look! Loved to finish with a splash of core!

Alexandra Casi

Fun to change it up. Inverted rows are so hard!

Katie

Super fun and challenging workouts! You have been an inspiration to me for four years now. You are awesome!

Maria

Aimee

That workout for sure kicked my butt in a good way! For sure those iso holds are something that I am going to work very hard on! But it was another great one!

DeAnna

So glad to finally be back in a gym. Traveling, in MX, figuring out new surroundings!

Susanne Buie

jackie

The iso hold chin ups called me weak in 4 different languages 🫠 so, so good!

Brittany

Judith Harris

Another 🔥🔥🔥 workout courtesy of the Sweeny’s! I’ve said it before and I’ll continue saying it…This is the BEST program out there!!! 🥹

Marissa

That was way harder than I expected. Not my day, but gives me a lot to work on

I usually LOVE your workouts, this one didn’t do it for me.

Jenny

Feeling like a freaking beast after that 👀💪🏻

Corinne Wickline

Rachael Milbrook

Olga

Why was this the hardest Sweeney workout I’ve ever done😳🫠🥵

Holli

I’m really loving this split. Those butterfly 🦋 sit-ups at the end 🔥🔥🔥

Mia Arrowsmith

Sarah

I LOVE these workout and have been doing them for over 2 years but especially lately I’ve found it very hard to preform the supersets as written because it’s not often free weights are by the cables ect. I even go to 2 diff gyms and I always have to split up the sets.

Ashley

Gabriela

Alli

Audry

Loved that back and biceps is back together. 💪🏽🙌🏽

Dedra

This will haunt my dreams lol! Excited to see my progress. Can’t wait until the day I can do a pull-up unassisted again.

Shelby

Yassss love the back and bis pairing again!

Tiffany

Those sit-up after the wheel the other day 🔥

Joanne Nichols

Jane

Emma

Jayne

This split is going to challenge me mentally most of all.. inverted rows are my nemesis but I will conquer them during these 9 weeks!

Lacey

Nyakeh

I’m here for all the pull up style work.. but man my hands!

Lexie

Audi

Brenda

Kathryn Whitten

I enjoyed this one! Had a few challenges on one or two moves but I did not give up and there is always room for improvement 💪🏾

Porchia

Ann-Marie

Happy Tuesday!

[to see the entire updated split check out the FAQ section under daily training]  

*Focus of this split: strength building and mobility. 

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 Biceps: 

Compound Set: 
1A. Wide Lat Pulldown: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Scap Pull Ups: 4S/4-6R [2 second concentric, 2 second pause at the top, 2 second eccentric, 2 second pause at the bottom- slo mo] 

2. Banded Supinated Grip Inverted Row: 5S/8-10R [3 second eccentric]

Compound Set: 
3A. Single Arm Neutral Grip Straight Arm Pulldown [with a twist]: 3S/10-12R each side [2 second pause at the top and bottom of each rep] 
3B. Dumbbell Spider Curls [elbows up]: 3S/12-15R 

Compound Set: 
4A. Chin Up Iso Hold: 3S/15-30 sec [use band or assisted machine if needed]
4B. Seated Out to In Neutral Grip Curls: 3S/21R variation [7R from bottom to half rep + 7R from half to full rep + 7 full reps] 

Optional Core Work: Butterfly Sit Ups: 2-4S/25R

11/1 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: Modify with pull ups [assisted or banded], or banded lat pulldowns [as long as you have enough resistance available to progress] 

Set Up:
- position yourself on the lat pulldown machine so you are seated at the edge of the seat
- press your knees up into the pad by driving the balls of your feet through the ground, and flexing your calves
- grip the bar wider than shoulder width apart, with a pronated grip.
- keep a neutral spine and lean your torso back just slightly [ ~45 degrees, chest facing the bar]- hold this position. [think ribs down]

Execution:
- depress your scapula and drive your elbows straight down
- pull the bar to your chest
- contract your lats [wrists should be straight at the bottom of the rep and elbows pointing down]
- release the bar with control until your arms are fully extended
- reset your scapula between reps
- keep lats engaged, even on the stretch

Wide Grip Lat Pulldown

Rep Range: 4-6R 
Tempo: 2 second concentric, 2 second hold at the top, 2 second eccentric, 2 second pause at bottom 
Modification: banded or assisted machine,  or perform scapula pull downs on the lat pull down machine [the same idea applies, you will simply pull the bar using your scap with arms extended] 

Set Up 
- jump or use a bench/box to grip the pull up bar with a pronated grip, just outside of shoulder width 
[wrap your thumbs around the bar] 
- allow your body to hang down from the bar, arms extended [dead hang position] 
- begin with your scap in a fully raised position 
- squeeze your glutes to create full body tension 
[legs bent and crossed behind you or legs straight/hollow position] 
- tuck your ribs down and brace 

Execution: 
- keep your arms straight 
- think about breaking the bar in half as you drive your scapula down [depress]
- your scap should move inwards, towards one another
- lift your chest and raise your body only inches upward
- contract your lats/high and mid back/low back 
- lower your body back down, allowing your scapula to raise again in a dead hang position 
- keep arms straight, avoid the tendency to want to bend your elbows- scapulas should do all the work 

*use band/assisted machine for more control if needed.

Scapula Pull Ups

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: bend your legs and plant your feet on the ground, no band or weight 

*feel free to use a plate or dumbbell on your hips in place of the band if needed

Set Up: 
- loop each end of a large loop band low across a barbell rack using pins or safety bars [or use heavy dumbbells on each side of the rack to loop the band around] 
- position the barbell below hip height on the rack [load the barbell to help keep it in place as you perform the movement] 
- step inside of the rack, get down on the ground and slide the band over your hips
- lie in a supine position so your chest is facing the barbell above you
- extend your arms to grip the barbell with each hand, supinated grip, just outside of shoulder width 
*when you grip the bar, your back should hover off the ground slightly, with arms fully extended
- extend your legs out, drive your heels into the ground 
- lift your hips off the ground and squeeze your glutes to keep them in place 
- create full body tension and keep your body moving in a straight line

Execution: 
- retract your scapula, bend your elbows, and row your chest up towards the bar
- keep your wrists straight as you pull your chest to tap the bar at the top of the rep 
- contract your high/mid back 
- use a 3 second eccentric to lower your body back towards the ground, until your arms are fully extended again 
- keep hips up and in line with your torso- fight the tension of the band using your core 
- keep elbows pinned close to your sides

Banded Supinated Grip Inverted Row

Rep Range: 10-12R each side
Tempo: 2 second hold at the bottom of each rep, 2 second pause at the top of each rep 
Modification: banded single arm straight arm pulldown, single arm dumbbell pullover

Set Up: 
- attach the single arm rope attachment to one side of the cable rig [*or simply grip the knob of the cable with no attachment] 
- stand in front of the cable, facing the cable 
- grip the rope with one hand, neutral grip 
- step away from the cable 3-4 steps 
- stagger your stance or stand with feet together
- keep a neutral spine and bend your chest forward, towards the ground 
- extend your arm holding the cable towards the direction of the cable
- keep your arm straight

Execution:
- depress your scapula and pull the cable straight down, towards your hip on one side 
- as you pull the cable lift your chest slightly and lean into the pull 
- squeeze your arm in tight to your side and contract your lat [hold for 2 seconds] 
- release the cable with control, twisting your chest back to face the ground 
- pause at the top of the rep for 2 seconds, with your arm fully extended 
- complete all reps on one side before moving to the next

Single Arm Neutral Grip Straight Arm Pulldown [with a twist]

Rep Range: 12-15R 
Tempo: slight pause at the top of each rep 
Modification: seated, bent forward curls 

Set Up: 
- set an incline bench to a ~75 degree incline 
- grip a dumbbell in each hand, supinated grip 
- straddle the bench or place your knees up on the bench and position your chest/torso against the back pad of the bench 
- extend your arms down from your shoulders on either side of the bench
- squeeze your arms into the bench
- begin with dumbbells directly below your shoulders, arms extended

Execution: 
- bend your arms and curl the dumbbells up, towards your face
- finish the rep by lifting your elbows forward just slightly for a full contraction
- pause slightly and squeeze your biceps
- lower the dumbbells with control until your arms are fully extended again, dumbbells below shoulders 
- keep head, neck, spine neutral

Dumbbell Spider Curls [elbows forward]

Time: 15-30 seconds 
Tempo: iso hold 
Modification: banded or assisted machine, or supinated grip pulldown iso hold [using the cable pulldown machine] 

**use weight for difficulty

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width  

Execution: 
- use the chair to assist you in getting your chin over the bar, or pull yourself up to the bar by depressing your scapula, bending your elbows, and driving them down 
-  squeeze your elbows to your sides and contract your lats
- hold this position so your chin is over the bar
- contract your glutes to help create full body tension 
- keep your traps down

Chin Up Iso Hold

Rep Count: 21R [7R from bottom to half rep + 7R from half to full rep + 7 full reps]
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench
- bend your legs and plant your feet on the ground 
- extend your arms down by your sides, neutral grip on the dumbbells 
- lock your your elbows by your sides so they are ~45 degrees from your torso

Execution: 
- pin your elbows in place 
- bend your arms and lead with your thumbs as you lift the dumbbells and curl them halfway
[direct the dumbbells up and in, towards the center of your chest- but stop halfway]
- contract your biceps
- lower the dumbbells until your arms are extended again
- complete 7R from bottom to half rep 
- on your 8th rep, begin at the half rep
- curl the dumbbells up and in, towards your chest 
- contract your biceps at the top of the rep
- release the dumbbells only to half rep again and complete 7R 
- on your 15th rep lower the dumbbells all the way back to down by your sides
- keep your elbows pinned and lead with your thumbs as you curl the dumbbells up and in, towards your chest
- contract your biceps before you lower the dumbbells back down until your arms are fully extended 
- complete your final full 7R

Seated “Out to In” Neutral Grip Curls

Sets: 2-4 sets
Rep Count: 25R
Tempo: steady 
Modification: butterfly crunches

Set Up: 
- lie on the ground in supine position
- bend your legs and push the bottoms of your feet together, knees out 
- extend your arms over your head, chest facing up 

Execution: 
- bring your arms back overhead as you lift your back off the ground 
- reach your arms forward, in line with your chest
- use the momentum to sit your torso all the way up, contract your core
- lower your torso back down until your back is against the ground again
- bring your arms back overhead as you lie back to the start position again 
- keep momentum and move quickly

Optional Core Work: Butterfly Sit Ups

11/1 Back and 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

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!!

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

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!!!

11/1 Back and Biceps

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