Name: Playbook - Sam Sweeney - 11/17 Back, Biceps, Rear Delts
Uploaded: 2026-06-17T00:04:44.894Z
Duration: 70 min
Description: 11/17 Back, Biceps, Rear Delts

Meghan

Jacquelyn Reiser

Melissa

RIP to my biceps!! That last compound set was 🔥🔥🔥

Stephanie

That last set was fire!!!!!! My arms are jello!

Ellie

So much rear delt happiness in here today! Feeling fantastic 💪💗

Megan

Cassie Jae

Kailey

Megan Laudick

The rear delt super set ☠️☠️☠️☠️☠️🔥🔥🔥🔥🔥

Audry

That last set of biceps 😮‍💨😮‍💨

Janelle

Brooke

Serena

Nice upper body workout! Had to modify some due to being at home, but I was still able to complete all of the exercises! 💪🏻

Alicia Heier

Could barely finish the last compound set 🥵💪🏼

Sabrina

Such a great combination of movements 💯

Amie

Tiffany

Wheh that last set had my biceps on 🔥😅. Great Bach and biceps workout to finish a Friday night though. 💪🏽

Dedra

My biceps were feeling it that last set 🔥 💪🏽

Deja

Sarah

April

Mia Arrowsmith

Dominique

Matt

Morgan

Kinda gassed from the pull up progression, but this still felt smooth and I’m still pushing heavy throughout 💪🏻🙌🏻

Lacey

Amber

Judith Harris

Wow… Really had to dig deep to finish the last set. It was freaking awesome. Thank you 🙏🏼

Lorena

Ashley Laas

Regina

😮‍💨 the bicep set at the end 🥴

Corrine

Porchia

Nyakeh

This split might be my favorite so far ✌🏼

Olivia

Danielle

Love love love the flow of this split❣️💪🏼

Paula

Chelsey

Mike

Rachael Milbrook

Becky

EnTuwan

Happy Friday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Back, Biceps, Rear Delts: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Chin Ups: 4S/6-8R

2. Single Arm Supinated Grip Pull Downs: 4S/8R, 6R, 4R, 4R each side

3a. Machine Rear Delt Fly: 3S/10R drop 10R [20R total- drop the weight by 20-40% on drop set]
3b. Banded Pull Aparts: 3S/15R 

4. Landmine Close Grip Row: 4S/8-10R 

5a. Cable Rope Curls: 3S/10R drop 10R drop 10R [30R total- drop the weight by 20-40% each drop set]
5b. EZ Bar Curls: 3S/10-12R

11/17 Training Day Overview

Rep Range: 6-8R
Tempo: steady
Modification: assisted/banded chin ups, or supinated grip inverted row, or supinated grip pull down

Set Up: 
- use a bench or chair for assistance up to the bar if needed
- grip the bar with a supinated grip, just outside of shoulder width
-  allow your body hang down from the bar, legs straight or bent and crossed behind you
- create tension in your lats, think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and set your brace


Execution: 
- depress your scapula
- bend your arms, drive your elbows towards the ground 
- pull your chest to the bar, chin over the bar
- squeeze your elbows to your sides and contract your lats and biceps simultaneously
- extend your arms and lower your chest away from the bar with control 
- be sure to fully extend your arms at the bottom of the rep

Chin Ups

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate
Tempo: steady 
Modification: single arm banded pulldown

Set Up: 
- sit on the bench of the double cable pulldown seat, or use regular lat pull down machine and attach a single handle
- grip the handle with one hand, supinated grip 
- extend your arm and sit on the edge of the bench
- lift your heels, drive the balls of your feet into the ground, press your knees up into the pad of the machine, contract your calves
- keep a neutral head, neck, spine and lean your torso back just slightly, so your chest faces the handle

Execution: 
- depress your scapula and bend your arm
- drive your elbows towards the ground, squeeze it in close by your side
- contract your back/lat
- release the cable and extend your arm overhead again 
- reset your scapula between reps 
- keep your traps down, shoulders back

Single Arm Supinated Grip Pull Down

Rep Count: 10R drop 10R 
*20R total
*drop the weight by 20-40% on drop set
Tempo: steady 
Modification: dumbbell chest supported rear delt fly

Set Up: 
- adjust the seat of the machine so the handles will be at rear delt level when you are seated on the bench 
- sit on the bench, press your chest into the back pad
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms forward and grip the handles of the machine with a neutral grip- hands should be in line with your front delts 
- pin a slight bend in your elbows

Execution: 
- retract your scapula
- fly the handles out to your sides, until your pinkies in line with your rear delts
- contract your rear delts and mid back 
- release the handles with control and lower them until your hands are in line with your front delts again 
- keep your traps down

Machine Reverse Fly

Rep Count: 15R
Tempo: steady
Modification: bent over dumbbell rear delt row

Set Up: 
- stand with feet hip width apart, toes forward
- grip a large loop band with a pronated grip, shoulder width apart
- extend your arms and hold the band out in front of your chest
- keep your arms straight 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- pull the band apart, away from the midline until your pinkies are in line with your rear delts
- contract your rear delts, and mid back 
- release the band and bring your hands back towards the center again, thumbs together
- keep your wrists straight 
- keep your traps down, shoulders back 
- do not hyperextend your low back at the top of the rep, keep a neutral spine

Banded Pull Aparts

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: seated cable close grip row, or neutral grip dumbbell row

*use a landmine attachment or position one end of the barbell in the corner of a rack or room [see video]

Set Up: 
- position your barbell in the attachment or the corner of the rack/room 
- step to the free end of the barbell, load it with the appropriate weight, or use no weight 
- face away and straddle the bar, behind the loaded plate 
- plant your feet on the ground, shoulder width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees slightly and lean your torso forward so your chest faces the bar
- grip the bar with a neutral grip or hook a close grip handle under the bar and grip with a neutral grip 
- depress your scapula and contract your lats
- tuck your chin and keep a neutral head, neck, and spine-

Execution: 
- retract your scapula 
- bend your arms and row the bar to your chest
- squeeze your elbows to your sides and contract your lats/mid back 
- release the bar from your chest
- extend your arms and lower the bar towards the ground again with control

Landmine Close Grip Row

Rep Count: 10R drop 10R drop 10R 
*30R total 
*drop the weight by 20-40% on drop sets
Tempo: steady 
Modification: standing dumbbell reverse grip curls

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- take a hip width stance, toes forward
- grip the rope with a neutral grip, shoulder width apart
- pull the rope and pin your elbows by your sides

Execution: 
- keep your elbows pinned by your sides
- bend your arms and curl the rope towards your front Delts, lead with your thumbs 
- contract your biceps at the top of the rep 
- lower the rope and extend your arms towards the ground again with control 
- keep your wrists locked straight 
- keep your elbows pinned by your sides

Cable Rope Curls

Rep Range: 10-12R 
Tempo: steady 
Modification: standing dumbbell curls

Set Up: 
- load the EZ bar with appropriate weight 
- grip the bar with a supinated grip, just outside of hip width 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- begin with your arms extended down by your sides, bar in front of your torso
- keep your shoulders back and traps down

Execution: 
- keep your elbows pinned by your sides
- bend your arms and curl the bar towards your chest
- contract your biceps
- extend your arms and lower the bar towards the ground again with control 
- keep wrists straight

EZ Bar Curls

11/17 Back, Biceps, Rear Delts

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 ♾️

Katie

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

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!!

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!!!

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!

11/17 Back, Biceps, Rear Delts

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