Name: Playbook - Sam Sweeney - 11/15 Back and Biceps
Uploaded: 2024-03-04T17:09:27.065Z
Duration: 65 min
Description: 11/15 Back and Biceps

Stephanie

yangBAE

Suzanne

Sean

That banded plank row 🔥 core was shaking

Donalee

Katie

Vanessa

Those single arm pullovers paired with the 60 sec curl, smoked!!😅

Brittney

Can’t believe I’m saying this, but actually starting to like pulldowns!! This mobility focus has changed the game 💪💓

Megan

That banded single arm plank row at the end 😵‍💫🤦‍♀️🔥

Veronica

Kelsey

This was my favorite back workout in a long time! Feel so jacked right now 🤪

Alexandra Casi

I lovvveeedddd this! The iso hammer curls and the optional core work was my fav!

Brittany

Janelle

Kimmy

Always love working biceps and back. Great core workout at the end. 🔥

Dedra

The hammer curl iso hold combo was such a fun move!!

Kayleigh B

Aimee

Loved the burn from the hammer iso holds🔥🔥🔥

Courtney

Katie Schultz

Marla

Very happy I could do lat pulldowns with my new cable for my home gym! ✨️ Great back & bis day!!

Humberto

It was so challenging I didn’t know I had some of these muscles.

Taylor

Julieann Cunningham

Julia Bobell

Kaitlin

Lakshmi Neelesh Nimmagadda

Jennifer

Morgan

Whoa! This one surprised me with a butt kicking

Ashley

Shelby

Jessica

EnTuwan

Tiffany

hillary

That core work though! My physique thanks you!

Maranda

Porchia

Kaylin

Nyakeh

Biceps have left the chat ☠️☠️☠️

Audry

Zenkarenka

Megan Laudick

Corrine

Happy Tuesday!

*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]

Tap 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 Raise: 4S/6-10R [2 second eccentric, 2 second hold at the top] 

2. Chest Supported Dumbbell Row [pronated to neutral grip]: 5S/12-16R total [6-8R w/ 2 second pause at the top and bottom of each rep + 6-8R steady reps] 

Compound Set: 
3A. Single Arm Dumbbell Pullover: 3S/6-8R each side [3 second eccentric] 
3B. Seated Single Arm Hammer Curls with Iso Hold: 3S/60 seconds total [alternate arms every 10 seconds, non curling arm hold] 

Compound Set: 
4A. Hyperextension Reverse Fly: 3S/12-15R 
4B. Standing Dumbbell Curls: 3S/16-20R total [8-10R reverse grip curls + 8-10R supinated grip curls] 

Optional Core Work: Banded Plank Row: 3-5S/30 seconds each side [30 second rest  between sets]

11/15 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 Lat Pulldown

Rep Range: 6-10R 
Tempo: 2 second hold at the top, 2 second eccentric
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.

Scap Pullups

Compound Set

Rep Range: 12-16R total [6-8R with a pause at bottom and top + 6-8R steady]
Tempo: 2 second pause at the bottom and top of each rep on your first 6-8R, steady tempo on your final 6-8R 
Modification: bent over dumbbell row [pronated to neutral] 

Set Up: 
- position your bench at a ~60 degree incline 
- grip a dumbbell in each hand 
- straddle the bench with your legs and press your chest and hips against the back of the bench
- extend your arms down so your dumbbells are in line with your front delts, pronated grip 
- keep your head/neck in a neutral position 
- squeeze your glutes and brace

Execution: 
- retract your scapula, and drive your elbows towards your hips as you row your dumbbells to your sides
- rotate your grip from pronated to neutral at the top of the rep 
- squeeze your elbows in close to your sides and contract your lats/mid/high back 
- [hold for 2 seconds at the top on your first 6-8R] 
- extend your arms back towards the ground as you lower the dumbbells 
- rotate your grip back to pronated at the bottom of the rep, dumbbells in line with your front delts again 
- [pause for 2 seconds at the bottom of the rep on your first 6-8R] 
- [steady tempo on your final 6-8R] 
- keep your traps down
- keep your gaze on the ground in front of your, neutral neck position

Chest Supported Dumbbell Row [pronated to neutral]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: single arm banded or cable straight arm pulldown 

Set Up: 
- grip a dumbbell in one hand
- sit on the ground with your mid back lined up to the edge of the bench 
- bend your legs and plant your feet on the ground under your knees
- press your back into the bench and lift your hips off the ground [keep hips positioned under your chest] 
- extend your arm and lift the dumbbell so it is in line with your front delt, neutral grip 
- pin a slight bend in your elbows 

Execution: 
- use a 3 second eccentric to lower the dumbbell back behind your head
- reach your arm back, and lower the dumbbell until you feel a full stretch through your lat 
- pull the dumbbell back up and over your chest again, contract your lat [think about your elbow being pulled towards your hip]
- complete all reps on one side before moving the to the next

Single Arm Dumbbell Pullover

Time: 60 seconds [*switch arms every 10 seconds]
Tempo: steady reps on the curling arm, iso hold on the other arm

Set Up: 
- grip a dumbbell in each hand, hammer/neutral grip 
- sit on a bench, bend your legs and plant your feet on the ground 
- extend your arms down by your sides, palms facing in
- tuck your ribs and keep a neutral head/neck/spine 

Execution: 
- pin your elbows to your sides and lead with your thumbs as you curl the dumbbells up 
- pause the curl on one side at 90 degrees, hold this position [hold the contraction in your bicep]
- continue the curl with the other arm, contracting the bicep at the top of the rep before lowering the dumbbell until your arm is extended by your side again 
- continue curls for 10 seconds while you hold the curl at 90 degrees on the other side
- alternate which arm curls and holds every 10 seconds, for 60 seconds total

Seated Single Arm Hammer Curls with Iso Hold

Rep Range: 12-15R 
Tempo: steady 
Modification: bent over dumbbell reverse fly 

Set Up: 
- grip a dumbbell in each hand 
- position yourself on the hyperextension machine so the pad hits right about at your hips 
- keep your legs straight and plant your feet on the platform, toes pointed forward
- allow your torso to hang down, head towards the ground
- extend your arms towards the ground, neutral grip on the dumbbells
- pin a slight bend in your elbows 
- think about controlling the movement through your trunk 

Execution: 
- use your core/low back to lift your torso
- as you raise your torso retract your scapula and extend your arms out to your sides in a fly 
- when your dumbbells are in line with your torso, palms down, contract your mid back [entire posterior chain-low back to upper back- should be holding tension] 
- lower your torso and arms back towards the ground at the same time
- dumbbells in line with, or slightly below your front delts at the bottom of the rep
- be careful not to hyperextend too far as you raise your torso, remember we want your entire trunk to control the movement [not just your lower back]

Hyperextension Reverse Fly

Rep Range: 16-20R total [8-10R reverse grip curls + 8-10R supinated grip curls]
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, reverse [pronated] grip to begin
- pin your elbows by your sides
- squeeze your glutes and tuck your ribs to create a neutral spine 

Execution: 
- begin your first 8-10R with a reverse grip on your dumbbells, palms down
- keep your elbows tucked by your sides, lift the dumbbells and curl them towards your front delts 
- contract your biceps at the top
- lower your dumbbells with control until your arms are extended down by your sides again 
- on your final 8-10 reps rotate your grip to supinated and complete curls with palms up

Standing Dumbbell Curls [reverse to supinated grip]

Time: 30 seconds each side 
Tempo: hold plank position, steady row tempo
Modification: choose a high plank position, and/or rest your knees on the ground 

*3-5 sets

Set Up: 
- loop a large loop band low around a rack or machine 
- get down on the ground in a low plank position facing the band [elbows under your front delts] 
- squeeze your glutes and keep a flat back
- grip the band with one hand, the further you are from the rack/machine, the more tension the band will provide

Execution: 
- keep one arm planted on your forearm, hold this position 
- depress your scapula and bend your other arm 
- drive your elbow towards your hip as you row the band 
- squeeze your elbow to your side and contract your lat
- release the band and extend your arm back towards the rack/machine again 
- switch sides after 30 seconds

Optional Core Work: Banded Single Arm Plank Row

11/15 Back and Biceps

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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

Kody Young

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

jackie

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 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

11/15 Back and Biceps

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