Name: Playbook - Sam Sweeney - 11/29 Back and Biceps
Uploaded: 2026-06-17T00:04:46.779Z
Duration: 65 min
Description: 11/29 Back and Biceps

yangBAE

Vanessa

Amie

Katie

My scapular pull ups have improved so much through this split! As well as the falling tower on quad day!

Diana

Brilliant! Loved that chin ups in the plan! Deffo a goal to do an unassisted set!

Anjali

Anna

Jessica

Such an awesome variety today with the alternative grips, full/partial reps, volume. Always a party with Sweendogg workouts 💪😉

Megan

Stacey

So thankful for you and this app. My training has been all over the place with all these stupid health problems I’m going through. I can’t tell you how much this app means to me. I can just jump in whenever I’m able to and it has everything I need. The programing. The cues. The modifications.❤️

Veronica

Dominique

Another 1!  This👏🏾right👏🏾here👏🏾💪🏽👍🏾

Kimmy

Janelle

Jesika

Daniyel f

Annemarie

The chin ups were horribly harder than ever before 🥴

Corrine

JulieAnn

Lyndsey Rozzi

Emily Laudenklos

Kaitlin

She is commanding my biceps to grow and I'm loving it!

Gabriela

Ashley

Brittany

Tiffany

Great workout!  I can tell I haven’t done chin-ups in a hot minute 🫤

Jayne

Emma

Shelby

Kathryn Whitten

Why do my forearms feel like I’ve never used them before?!?

Eden

Maranda

Didn’t want to do it. But did and didn’t regret it!

Kelli Coffey

Porchia

Holy noodle arms 🍝 that chin up / curl superset had my BURNIN 🤩

Audry

Humberto

Lakshmi Neelesh Nimmagadda

Brandy

I lost the practice with the chin ups 😢

Kenia

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

2. Single Arm Cable Lat Row: 4S/10R, 8R, 6R, 4R each side [3 second eccentric] 

Compound Set: 
3A. [banded/assisted] Chin Ups: 3S/6-8R 
3B. Seated EZ Bar Partial Curls: 3S/12-15R 

4. Elbows Supported Dumbbell Hammer
Compound Set: 4S/15R [+ 15 second hold on the final rep of each set] 

Compound Set: 
5A. Seated Bent Over Rows: 3S/12-16R total [6-8R pronated grip + 6-8R supinated grip, 2 second hold at the top of each rep] 
5B. Single Arm Cable Reverse Grip Curl: 3S/10-12R each side [slight pause at top]

11/28 Training Day Overview

Rep Range: 6-10R 
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

Rep Count: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric 
Modification: seated banded row, or dumbbell chest supported single arm row [chest hips supported against incline bench]

Set Up: 
- sit on the seated double cable bench [make sure the single handle attachments are connected] 
- plant one foot up on the platform 
- grip one handle the hand on the same side as the foot on the platform, neutral grip
- sit upright, keep a neutral spine, drive your ribs down and brace [chest out/shoulders down-head/neck neutral position] 

Execution: 
- bend your arm and drive your elbow towards your hip on one side as you pull the cable
- lean into the row, but try not to twist your torso as you row
- contract your lat when your elbow is in line with your torso
- use a 3 second eccentric to release the cable with control until your arm is extended towards the cable again
- keep your chest upright and facing forward
- keep your traps down and shoulders back 
- hold a stiff torso
- complete all reps on one side before moving to the next

Single Arm Seated Cable Lat Row

Rep Range: 6-8R
Tempo: steady 
Modification: banded or assisted machine chin ups or supinated cable/banded pull down

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width
- let your body hang down extended from the bar, legs straight or bent
- contract the glutes to help create full body tension
- think about armpits pointing forward and shoulders staying pinned back 
- drive your ribs down and brace 

Execution: 
- depress your scapula and point your chest towards the bar
- bend your elbows and bring them towards your sides as you pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- keep your head pointed forward at top of rep [do not throw head back, gaze should stay forward]
- fight to keep your shoulders down at the top of the rep 
- lower your body back to the extended position
- arms fully extended at the bottom of the rep, before you move into the next rep

[Banded/Assisted] Chin Ups

Rep Range: 12-15R 
Tempo: steady 
Modification: dumbbell partial curls [seated]

Set Up: 
- load an EZ bar with appropriate [or no] weight
- grip the EZ bar shoulder width apart, supinated grip 
- sit on a bench with back support
- bend your legs and plant your feet on the ground 
- lock your elbows by your sides and start with arms bent, barbell resting on your quads- partial rep position 

Execution: 
- lift your barbell off of your quads and curl the barbell up towards your chest
- pin your elbows to your sides and contract your biceps at the top of the rep 
- lower the bar with control, never fully extending your arms, tapping the bar to your quads between each rep 
- keep traps down 
- keep shoulders from rolling forward by pinning your scap down 
- keep head/neck/spine neutral

Seated EZ Bar Partial Curls

Rep Count: 15R
Tempo: 15 second hold at point of most tension [mid point of the rep- 90 degrees in arms] on the final rep of each set 

Set Up: 
- grip a dumbbell in each hand [neutral/hammer grip] 
- sit facing away on the lat pulldown bench, plant feet firmly on the ground [adjust the knee pads so your elbows are able to press into the pads while sitting reverse on the bench] 
- keep an upright torso and drive your elbows into the pads of the bench
- elbows should be positioned in line with or slightly behind your torso, arms extended down by your sides 
- pin your shoulders down and back and brace your core

Execution: 
- lead with your thumbs and curl the dumbbells up towards your front delts
- contract your biceps at the top of the rep 
- lower the dumbbell back down with control until your arm is fully extended again 
- on the final rep, stop at the mid point of most tension on your biceps before you lower the dumbbell complete, and hold for 15 seconds 
- keep traps and shoulders down
- do not let shoulders roll forward as you curl

Elbows Supported Dumbbell Hammer Curls

Rep Range: 12-16R total [6-8R pronated grip + 6-8R supinated grip]
Tempo: 2 second hold at the top of each rep 

Set Up: 
- grip a dumbbell in each hand
- sit on the edge of a flat bench 
- bend your legs and plant your feet on the ground, toes forward 
- tuck your ribs and brace your core- created a neutral head/neck/spine 
- lean your chest forward towards your knees, keeping a flat back 
- extend your arms down by your sides, begin with a pronated grip on the dumbbells 

Execution: 
- retract your scapula and bend your elbows as you lift the dumbbells 
- drive your elbows towards your sides, at a ~45 degree angle from your torso
- contract your mid/high back 
- release the weight with control as you lower your dumbbells back towards the ground until your arms are fully extended down by your sides again, dumbbells
under your front delts
- complete 6-8R with a pronated grip on the dumbbells 
- on your 9th rep, switch to a supinated grip on the dumbbells and complete 6-8R more 
- keep back flat, spine neutral

Seated Bent Forward Dumbbell Rows

Rep Range: 10-12R each side 
Tempo: steady 
Modification: single arm dumbbell reverse grip curl 

Set Up: 
- attach the single arm attachment to one side of the cable and position it low, pronated/reverse grip 
- stand in front and face the cable
- step one step to the side so your working arm is lined up with the cable 
- pin your elbow to your side, in line with or slightly behind your torso
- keep your chest upright and facing forward, shoulders back 
- squeeze your glutes, tuck your ribs and brace
- head/neck/spine should stay in a neutral position 

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

Single Arm Cable Reverse Grip Curl

11/29 Back and Biceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

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

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!!

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!

11/29 Back and Biceps

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