Name: Playbook - Sam Sweeney - 11/24 Back, Biceps, Rear Delts
Uploaded: 2026-06-17T00:04:44.858Z
Duration: 70 min
Description: 11/24 Back, Biceps, Rear Delts

Loved the unilateral work! Good for my imbalances! 👍

Megan

Holly Morgan

Really enjoyed the variety and flow. Felt strong throughout

Manda

Morgan

Dina

Audry

Erin Price

Stephanie

Lakshmi Neelesh Nimmagadda

Yanely

Great upper body workout…thank you 🙌🏼🙏🏼

Lorena

Brooke

Really loving this split! Feeling strong 💪🏼

Serena

Megan Laudick

Linz

Mia Arrowsmith

I’m starting to see my baby’s arm/ back muscles! So exciting! Loved this workout! It was really fun!

Kayla

Dominique

Felt good to work off this thanksgiving food baby 😅. the back and biceps feeling strong 💪🏽

Deja

Shelly

Paula

Porchia

Regina

Chelsey

Feeling good and building strength back in the once broken wrist💪

Tasha

Happy Friday!

Week 2 of 6 week split

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 Chest Supported Neutral Grip Pulldown: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate]

3a. Double Cable Rear Delt Extensions: 3S/10-12R
3b. Chest Supported Dumbbell Reverse Fly [standing reverse behind incline bench]: 3S/5R drop 10R [15R total- drop the weight by 20-40% on drop set]

4. Alternating Seated Cable Lat Row: 4S/16-20R total 

5a. Cable Straight Bar Reverse Grip Curls: 5R drop 5R drop 5R [15R total- drop the weight by 20-40% each drop set]
5b. Single Arm Machine Preacher Curl: 3S/8-10R each side

11/24 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: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increase if appropriate
Tempo; steady
Modification: single arm banded pulldown

Set Up: 
- set your bench to 70-80 degrees 
- position your bench in front of the lat pulldown or one side of the cable, seat of the bench facing away from the cable
- step in front of the cable and grip the handle with one hand, neutral grip
- pull the cable and step behind your bench, straddle the seat of the bench with both legs
- press your torso against the back pad of the bench
- extend your arm towards the cable
- hug the bench with your other arm, keep your chest pinned to the back pad of the bench 
- tuck your chin
- squeeze your glutes, drive your hips into the pad, pull belly button to spine, and set your brace

Execution: 
- depress your scapula
- bend your arm and drive your elbow towards the ground
- squeeze your elbow in close to your side, contract your lat
- release the cable and extend your arm again with control 
- reset your scapula between reps 
- keep your torso glued to the bench

Single Arm Chest Supported Neutral Grip Pulldown

Rep Range: 10-12R
Tempo: steady 
Modification: banded pull aparts, or cable facepull

Set Up: 
- position each side of the cable high, use no handle attachments
- grip the knob of the cable on each side with the opposite hand, the cables should criss cross in front of you
- step to the center of the cable and 1-2 steps back 
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- pin a slight bend in your elbows 

Execution: 
- think about controlling the movement through your rear delts, pull the cables leading with your elbows
- pull each side of the cable down and out to your sides
- contract your rear delts/mid/high back when your pinkies are in line with your torso 
- release the cable high and towards the center again with control 
- keep a slight bend in your arms
- keep your traps down, shoulders back

Double Cable Rear Delt Extensions

Rep Count: 5R drop 10R 
*15R total
*drop the weight by 20-40% on drop set
Tempo: steady

Set Up: 
- set your bench to 60-70 degree incline
- grip a dumbbell in each hand, neutral grip 
- step behind the bench, facing the pad
- straddle the seat of the bench with both legs, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- press your chest and hips against the back pad of the bench 
- extend your arms directly down from your front delts on each side
- tuck your chin
- pin a slight bend in your elbows 

Execution: 
- retract your scapula and raise the dumbbells out to your sides
- when your hands are in line with your torso, contract your rear delts/mid/high back 
- lower your arms with control until the dumbbells are directly under your front delts

Chest Supported Dumbbell Reverse Fly

Compound Set

Rep Range: 16-20R total
Tempo: steady
Modification: alternating bent over cable row

Set Up: 
- sit on the double cable seated row machine
- grip a handle with each hand, neutral grip
- keep a slight bend in your knees and plant your feet up on the platforms in front of you
- squeeze your glutes, pull belly button to spine, and set your brace
- pull the cables and sit with a tall torso, chest upright 

Execution: 
- keep one arm extended
- retract your scapula on the other side, bend your arm and drive your elbow towards your side
- squeeze your elbow in close to your side and contract your lat
- release the cable and extend your arm forward again with control 
- alternate rowing each arm, each rep 
- keep your traps down, shoulders back 
- control the movement through your elbow

Alternating Seated Cable Row

Rep Count: 5R drop 5R drop 5R
*15R total
*drop the weight by 20-40% each drop set
Tempo; steady 
Modification: dumbbell reverse grip curls

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- grip the straight bar with a reverse grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides, pin your elbows in line with or slightly behind your torso
- keep and upright torso, traps down and shoulders back 

Execution: 
- with elbows pinned, bend your arms and curl the bar towards your front delts
- contract your biceps, forearms at the top of the rep
- lower the bar and extend your arms again with control 
- keep a tight grip on the bar
- keep your wrists pinned straight

Cable Straight Bar Reverse Grip Curls

Rep Range: 8-10R each side
Tempo: steady
Modification: single arm dumbbell concentration curl

Set Up: 
- step behind the preacher curl machine 
- lean your chest into the pad of the machine
- hook one arm over the pad and glue your arm to the pad from armpit to elbow
- grip the handle of the machine with a supinated grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest pinned into the pad
- pin your shoulder down

Execution: 
- drive your tricep into the pad
- pull the handle and curl the weight towards your front delt
- contract your bicep at the top of the rep 
- with elbow pinned to the pad, extend your arm and release the handle with control 
- be sure to fully extend your arm at the bottom of each rep 
- keep your shoulder pinned back, wrist straight

Single Arm Machine Preacher Curl

11/24 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

Nyakeh

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)

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!

11/24 Back, Biceps, Rear Delts

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