Name: Playbook - Sam Sweeney - 11/22 Back and Biceps
Uploaded: 2024-03-04T17:09:27.089Z
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

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 Cunningham

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

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

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

11/22 Back and Biceps

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