Name: Playbook - Sam Sweeney - 11/1 Back and Biceps
Uploaded: 2024-03-04T17:09:26.941Z
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

Apes

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

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

4/27 Full Body or Optional Rest Day

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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

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 😉)

11/1 Back and Biceps

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