Name: Playbook - Sam Sweeney - 11/15 Back and Biceps
Uploaded: 2026-06-17T00:04:46.839Z
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

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

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

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

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

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

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!

11/15 Back and Biceps

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