Name: Playbook - Sam Sweeney - 11/24 Back, Biceps, Rear Delts
Uploaded: 2024-03-04T17:09:28.522Z
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

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

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

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

Omayma

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!!

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 🥵🥵🥵🥵

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!

Katie

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

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

11/24 Back, Biceps, Rear Delts

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