Name: Playbook - Sam Sweeney - 11/29 Back and Biceps
Uploaded: 2024-03-04T17:09:27.122Z
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!

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 Cunningham

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

4/27 Full Body or Optional Rest Day

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$$ 🔥

Stephanie

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 ❤️

11/29 Back and Biceps

Community

More workouts from Sam Sweeney