Name: Playbook - Sam Sweeney - 11/20 Back, Biceps
Uploaded: 2026-06-17T00:04:43.281Z
Duration: 60 min
Description: 11/20 Back, Biceps

Flavia

Lamia

I was able to go heavier on finisher. Feeling strong

Marta

Rear delts and lats are super happy after this 💪🥰

Megan

Audry

Kimmy

Anna Claire

Manda

Marsha Ross

Janelle

JulieAnn

Porchia

Pull ups then the reverse 3way flys were 👌👌. Thank you 🙏

Lorena

Molly DiSabato

Regina

Nyakeh

Mia Arrowsmith

Ruby Smith

Happy Wednesday! 

Week 5 of 5 week split
[optional deload week]

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

OPTIONAL CNS Activation: Dead Ball Over the Shoulder Toss: 3-4S/20 seconds on-10 seconds off

1. Primary Unilateral Movement: Single Arm Meadows Row: 4S/6-8R each side 
*75 seconds rest*

2. Secondary Compound Movement: Chin Ups (band or machine assisted/bodyweight/weighted): 4S/6-10R
*90 seconds rest*

3. Chest Supported 3 Way Fly: 4S/6-8R [1R low fly + 1R neutral fly + 1R pronated fly= 1 full rep]
*75 seconds rest*

4a. Double Cable High Curls: 3S/8-10R [3 second eccentric each rep]
4b. Single Arm Cross Body Curls:  3S/10-12R each side [2 second pause at the top of each rep]
*60 seconds rest*

5. Close Grip (VBar) Lat Pulldown: 5 Minutes/30 seconds on- 30 seconds off 
*choose a weight you know you are able to lift for 10R comfortably and with good form*

DAILY STEP GOAL: 8-10K

11/20 Training Day Overview

Time: 20 seconds on- 10 seconds off
Tempo: explosive
Modification: med ball slams or dumbbell clean

Set Up:

Optional CNS Activation: Dead Ball Over the Shoulder Toss

Rep Range: 6-8R each side
Tempo: steady
Modification: Single arm bent over pronated grip dumbbell row

Target Muscle Group: back- rear delts, lat, high and mid back musculature

*if you do not have a landmine attachment you can position one end of the barbell in the corner of a room or rack. 

Set Up:
- position one end of a barbell in the landmine attachment 
- step to the free end of the bar, load the bar with appropriate weight 
- stand behind the bar, facing 90 degrees towards the end of the bar
- get into a wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground
- extend your arm closest to the landmine down towards the end of the bar
- grip the end of the barbell with a pronated grip
- keep a flat back and a neutral head, neck, and spine 
- plant your other hand on your knee for support 

Execution: 
- retract your scapula 
- bend your elbow so it travels ~45 degrees from your torso 
- row the end of the bar to your chest on one side
- contract your high/mid back, rear delts, lats
- extend your arm and lower the bar towards the ground again with control 
- stay in the bent over position, chest facing the ground

Single Arm Meadows Row

Rep Range: 6-10R 
Tempo: steady 
Modification: supinated grip lat pulldown 

Target Muscle Group: back, lats, biceps

Set Up:
- grip the pull up bar with a supinated grip, shoulder width or slightly outside
- allow your body to hang down extended from the bar
- bend your legs and cross your feet behind you or keep your legs straight and point your toes
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- depress your scapula
- bend your arms and pull your chest towards the bar
- squeeze your elbows in close by your sides, chin over the bar at the top of the rep 
- contract your lats, back, biceps

Chin Ups (band/machine assisted, bodyweight, or weighted)

Rep Range: 6-8R
*1R low fly + 1R neutral fly + 1R pronated fly= 1 full rep
Tempo: steady

Target Muscle Group: rear delts, high and mid back

Set Up: 
- set your bench to a ~45 degree incline
- grip a dumbbell in each hand
- straddle the seat of the bench
- lean forward to press your chest against the back pad of the bench
- drive the your feet into the ground
- extend your arms down, dumbbells directly below your delts
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- pin a slight bend in your elbows 
- keep your wrists pinned straight

Execution: 
- lead with your elbows and retract your scapula
- raise your arms low and out to your sides at a ~45 degree angle from your torso
- contract your low back, lats, mid back 
- lower the dumbbells towards the ground and under your delts again 
- keep a neutral grip
- retract your scapula and raise your arms out to your sides, raise the dumbbells to directly in line with your chest out to your sides
- contract your low back, lats, mid/high back 
- lower your dumbbells under your delts again with control 
- rotate your grip to pronated 
- retract your scapula 
- lead with your pinkies and raise your arms out to your sides
- contract your rear delts, high/mid back
- lower your dumbbells under your delts again 
- keep your torso glued to the bench

Chest Supported 3 Way Reverse Fly

Rep Range: 8-10R
Tempo: 3 second eccentric each rep
Modification: standing wide curls, banded high curls 

Target Muscle Group: biceps

Set Up: 
- attach single arm handles to each side of the cable, position them high in line with your shoulders
- grip each handle with a supinated grip 
- extend your arms out to your sides and step to the center of the cable
- glue your feet to the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your elbows in line with your shoulders out to each side
- keep a tall torso, traps down and shoulders back 

Execution: 
- bend your arms and curl the cables towards your head on each side
- contract your biceps
- keep elbows in place and extend your arms out to your sides again 
- keep wrists straight

Double Cable High Curls

Rep Range: 10-12R each side
Tempo: 2 second hold at the top of each rep 

Target Muscle Group: biceps

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down by your sides, pin your elbows close by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your elbows pinned close to your sides
- keep a tall torso, traps down, and shoulders back 

Execution: 
- keep one arm extended
- bend your other arm, lead with your thumb and curl the dumbbell up and across your chest towards your front delt on the opposite side
- contract your bicep
- extend your arm and lower the dumbbell towards the ground and back down by your side again 
- complete all reps on one side before moving to the next

Single Arm Cross Body Curls

Compound Set

Time: 30 seconds on- 30 seconds off
*choose a weight you know you are able to lift comfortably for 10R  with good form*
Tempo: steady

Target Muscle Group: back, lats

Set Up: 
- attach a v bar to the cable
- grip the bar with a neutral grip 
- extend your arms and sit on the edge of the lat pulldown seat
- drive your knees up into the pad, contract your calves
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back slightly so your chest faces the bar

Execution: 
- depress your scapula
- bend your arms and pull the bar towards your chest
- squeeze your elbows in close by your sides at the top of the rep 
- contract your lats, keep shoulders and traps down 
- extend your arms overhead again with control 
- do not use momentum as you pull, keep controlled movement

Close Grip (VBar) Lat Pulldowns

11/20 Back, 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 ♾️

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

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!!

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)

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!

11/20 Back, Biceps

Community

More workouts from Sam Sweeney