Name: Playbook - Sam Sweeney - 11/22 Back and Biceps
Uploaded: 2026-06-17T00:04:46.808Z
Duration: 65 min
Description: 11/22 Back and Biceps

Trust the process 🙌🏻#weekendvibes✅

yangBAE

Back/biceps + daily pump = 🔥💪🏻🔥

Stephanie

Amanda

Wow! 💪🏻💪🏻💪🏻💪🏻🤪❤️❤️❤️

Donalee

Kara Hutcheson

Kelsey

Every week my lats feel stronger, and I feel I’m actually pulling with my lats now, rather than overusing my biceps and shoulders. Also thank you for putting in rep alternatives for timed exercises. This is really helpful 😊

Megan

Courtney

Loved this one. Arms are dead 💀 💪🏽

Amie

Kaylene Lord

Great one! Love these workout combo super sets! 🔥

Heather

Kimmy

Dominique

Kaitlin

First time doing all the scap pull-ups without any assistance. Felt amazing!!!! 🤩🤩🤩

Audry

Feels so good. Love the mix up of the mobility before the primary lift

Katie

Had such a good workout!!! Loved this one!

DeAnna

Lyndsey Rozzi

JulieAnn

Loved it but I had to break up at the supersets that had cable/benchwork

Ashley

Emma

Shelby

My arms are burning! Loved this one. 🔥🔥🔥🔥

Audi

Brittany

Starting to get the mind muscle connection going in n the scap muscles.

Porchia

One of my favorite back and bi days so far!! 🔥

Kaylin

Rosa

Kenia

Becky

Nyakeh

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. Weighted Scap Pull Ups: 4S/4-8R 
1B. Wide Grip Lat Pulldowns: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Single Arm Bent Over Row: 4S/30 seconds each side [choose a weight you know you can get at least 10R with] 

Compound Set: 
3A. Cable Straight Arm Pulldown [bent over to upright pull]: 3S/10-12R [slight pause at top] 
3B. Alternating Recline Curls: 3S/8-10R each side 

4. Preacher Curls: 4S/10-12R [3 second eccentric] 

Compound Set: 
5A. Low Incline Bench Dumbbell Reverse Fly: 3S/15-20R 
5B. Single Arm Cable Hammer Curl: 3S/10-12R each side [slight pause at top]

11/22 Training Day Overview

Rep Range: 4-8R 
Tempo: steady 
Modification: stick with bodyweight, 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 
- reach your feet down or have someone help pin the dumbbell between your feet
*you may also use a weight belt for weight if that is more ideal for you
- tuck your ribs down and brace 
- keep your arms straight, armpits forward

Execution: 
- 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.

Weighted Scap Pull Ups

Rep Range: 4-6R, 4-6R, 4-6R, 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 Pulldowns

Compound Set

Time: 30 seconds each side 
Tempo: steady 
Modification: complete 12-15R each side instead of timing yourself 

*pick a weight that you know you are able to hit at least 10R with

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stagger your stance is a slight lunge position
- keep a flat back and bend your chest forward, stabilize this position by resting the non working hand on the bench in front of you
- keep a neutral head, neck, spine
- allow your dumbbell to hang down towards the ground, directly under your front delt to begin
- draw your belly button to your spine and create tension in your trunk

Execution: 
- bend your arm and drive your elbow towards your hip 
- squeeze your elbow in close to your side and contract your lat when your elbow is in line with your hip
- release the weight with control as you extend your arm towards the ground again 
- complete all reps on one side before moving to the next
- keep your chest facing the ground, try not to let your torso rise or use momentum as you row

Bent Over Single Arm Dumbbell Row

Rep Range: 10-12R 
Tempo: slight pause at top of rep 
Modification: banded straight arm pulldown or dumbbell pullover 

Set Up: 
- attach a straight bar to one side of the cable and position it high, just above your shoulder height
- stand in front, facing the cable 
- grip the straight bar with each hand, pronated grip [thumbs should be wrapped under the bar]
- step away from the cable 3-4 steps 
- extend your arms towards the cable
- squeeze your glutes, draw your belly button to your spine and lock in a brace before before you bend forward so your chest is facing the ground
- your back should be completely flat in the bent forward position
- create a stable base with your feet by driving your big toes into the ground
- keep your arms straight 

Execution: 
- depress your scapula as you pull the straight bar down and towards your quads
- as you pull the cable, lift your chest to an upright facing position
- when the bar comes in contact with your quads, contract your lats
- release the cable and lower your torso back towards the ground in a bent forward position
- make sure your arms are fully extended towards the cable before moving to the next rep
- keep your traps down 
- make sure to reset your scapula before each pull

Cable Straight Bar Straight Arm Pulldown

Rep Range: 8-10R each side 
Tempo: steady 

Set Up: 
- set your bench to ~70 degrees
- grip a dumbbell in each hand, supinated grip
- sit on the bench, back against the bench, and plant your feet on the ground 
- extend your arms down by your sides [so they are positioned behind your torso, straight down from your delts] 

Execution: 
- pin your elbows to the sides of the bench 
- bend one arm as you curl the dumbbell up and towards your front delt
- contract your bicep at the top
- lower the dumbbell with control until your arm is fully extended again 
- alternate curling on each side, each rep
- do not lose tension at the bottom of the rep. keep the contraction on the bicep even when the arm is straight

Alternating Slight Recline Curls

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: concentration curls- elbows supported on lat pulldown pads, facing away from the cable or elbows supported on inside of knees in bent forward position

Set Up: 
- position yourself on the preacher curl machine 
- lean your chest into the pad of the machine and sit on the seat or stay standing and stabilize your base by squeezing your glutes
- grip the handle of the machine with each hand, supinated grip 
- your arms should be hooked over and connected to the pad from armpits to elbows [keep them in this position] 
- pull your shoulders down and back and pin them in this position

Execution: 
- with palms facing up, curl the weight up and towards your front delts 
- contract your biceps at the top of the rep
- use a 3 second eccentric to lower the weight with control until your arms are fully extended again 
- try to keep your shoulders pinned back and scaps down- try not to let your shoulders roll forward or traps raise as you curl

Preacher Curls

Rep Range: 15-20R
Tempo: steady 
Modification: bent forward reverse fly or machine reverse fly 

Set Up: 
- position a bench at a 20-30 degree incline [low] 
- grip a dumbbell in each hand
- position yourself chest/hips down on the pad of the bench, you may straddle the bench with your legs or bend your knees and place them up on the bench with criss crossed feet and squeezed glutes
- extend your arms down from your front delts, neutral grip 
- pin a slight bend in your elbows 
- keep head/neck in a neutral position 

Execution: 
- retract your scapula and fly your dumbbells out to your sides [think about leading with your elbows]
- when your dumbbells are in line with your torso/delts contract your high/mid back 
- release the weight with control and lower your arms back towards the ground again until your dumbbells are below with your front delts

Low Incline Dumbbell Reverse Fly

Rep Range: 10-12R each side 
Tempo: slight pause at the top of rep 
Modification: standing single arm dumbbell curl 

Set Up: 
- attach the single arm rope attachment to one side of the cable and position it low
*or use no attachment and simply grip the knob of the cable 
- stand in front and face the cable
- step one step to the side so your working arm is lined up with the cable 
- grip the attachment or knob with a hammer/neutral grip 
- pin your elbow to your side, keep your chest upright and facing forward
- squeeze your glutes, tuck your ribs and brace

Execution: 
- dig your elbow into your side and lead with your thumb as you curl the cable up towards your front delt
- contract your bicep at the top of the rep 
- release the weight with control until your arm is fully extended down by your side again 
- do not let the elbow travel forward in front of your torso as you curl 
- keep your traps down, scap pinned
- complete all reps on one side before moving to the next

Single Arm Hammer Grip Cable Curls

11/22 Back and 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 ♾️

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

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!

11/22 Back and Biceps

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