Name: Playbook - Sam Sweeney - 11/7 Back, Shoulders, Biceps [OPTIONAL DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.460Z
Duration: 60 min
Description: 11/7 Back, Shoulders, Biceps [OPTIONAL DELOAD WEEK]

Kody Young

Megan

Jennifer Glenn

Sharlene

Bryden

Making me look forward to upper body days!

Samantha

Dominique

Lacey

Dedra

Kailey

Alicia Heier

Safia

Kimmy

Lakshmi Neelesh Nimmagadda

Great workout. Arms and back feeling the pump 💪🏽

Deja

Audry

April

Janelle

Judith Harris

Sarah

Annette Krueger

❤️🔥❤️🔥 thank you Sam 🙏🏼

Lorena

chelsea

Jordan

Porchia

Regina

Paula

I’m not sorry to see the Z press go after these 5 weeks 😂

Chelsey

Megan Laudick

Rachael Milbrook

Becky

Steven

Happy Tuesday! 

IMPORTANT: This is an optional deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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, Shoulders, Biceps:

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. Pull Ups: 4S/5R

2. Dumbbell Z Press: 4S/6-8R

3. Preacher Curls: 4S/10-12R

4. Single Arm Seated Cable Row: 3S/15-20R each side

5. Single Arm Cable Lateral Raise: 3S/8-10R each side

6. Single Arm Cross Body Curl: 3S/12-15R each side 

7. Banded Straight Arm Pulldown: 2S/1 minute

11/7 Training Day Overview

Rep Count: 5R
Tempo: steady 
Modification: lat pulldowns

*assisted machine, banded, or weighted 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso 
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- bend your legs [or keep them straight in the hollow position]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula 
- bend your elbows and drive them straight down towards the ground
- pull your chest to meet the bar 
- contract your lats/back when your chin is above the bar
- lower your body away from the bar with control until your arms are fully extended again
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- reset your scapula before each rep 
- keep your wrists straights

Pull Ups [assisted/banded]

Rep Range: 6-8R
Tempo: steady 
Modification: seated overhead press

Set Up: 
- sit on the ground with your legs spread wide or extended straight out [or criss cross]
*sitting on the ground will force you to use more core control to keep an upright torso.
- grip a dumbbell in each hand, pronated grip 
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- keep a tall torso 
- lift the dumbbells up and into the overhead position, dumbbells directly over your shoulders 
- tuck your pinkies forward slightly 
- drive your ribs down 

Execution: 
- bend your elbows so they travel slightly in front of your torso 
- lower the dumbbells to at least a 90 degree bend 
- extend your arms and press the dumbbells up and into the overhead position 
- keep your torso upright 
- keep your knuckles facing the ceiling

Dumbbell Z Press

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell concentration curl

Set Up: 
- stand behind the preacher curl machine 
- lean your chest towards the pad, hook your arms over the pad of the machine 
- connect your arms from armpit to elbows
- grip the handle with a supinated grip 
- pull belly button to spine, and brace

Execution: 
- drive your triceps into the pad of the machine
- pull the handles and curl your hands towards your front delts
- contract your biceps
- lower the handle and extend your arms again with control 
- be sure to fully extend your arms at the bottom of each rep 
- keep your shoulders back and traps down
- keep arms glued to the pad from armpit to elbows 
- keep wrists straight

Preacher Curls

Rep Range: 15-20R each side
Tempo; steady
Modification: single arm dumbbell row

Set Up: 
- sit on the double cable row machine 
- bend one leg and plant your foot on the ground 
- position your other foot on the platform in front of you
- extend your arm and grip the handle of the cable on the same side as your planted foot, neutral grip 
- sit with a tall torso
- pin your shoulders back and traps down 
- pull your belly button to spine, and brace

Execution: 
- retract your scapula and bend your arm as you pull the cable
- drive your elbow towards your waist and squeeze it in close to your side
- lean into your row and contract your lat/mid back
- release the cable and extend your arm forward again with control 
- keep your chest square to the handles
- control the movement through your elbow
- keep your wrist straight

Single Arm Seated Cable Row

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm dumbbell lateral raise

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- stand in front of the cable, facing 90 degrees from the handle
- squeeze your glutes, pull belly button to spine, and brace
- grip the handle with your hand furthest from the cable, the cable should cross in front of your torso 
- start with your arm holding the cable down by your side
- light grip the rack of the cable with your free arm 

Execution: 
- keep your arm straight and pull the cable across your torso and out to your side
- when your handle is in line with your lateral delt, contract your delt
- lower your arm back down by your side with control 
- keep your traps down 
- keep your chest and hips square 90 degrees from the cable

Single Arm Cable Lateral Raise

Rep Count: 12-15R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with your feet hip width apart, toes forward
- extend your arm down by your side, pin your elbow to your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your elbow pinned by your side
- lead with your thumb and curl the dumbbell across your chest and towards your front delt on the other side
- contract your bicep 
- extend your arm and lower the dumbbell towards the ground again with control 
- keep your shoulders back, traps down

Single Arm Cross Body Curl

Time: 1 minute
Tempo: steady 
Modification: dumbbell pullover

Set Up: 
- loop a large loop band high around a rack or machine 
- step in front of the rack, facing the band
- take a hip width stance, squeeze your glutes, pull belly button to spine, and brace
- grip each side of the band with a neutral grip 
- extend your arms towards the direction of the band
- lean your torso forward just slightly 

Execution: 
- depress your scapula
- keep your arms straight and pull the band straight down, towards your legs
- lift your chest slightly and squeeze your arms to your sides as you contract your lats
- release the band and extend your arms towards the rack again with control 
- keep traps down when pulling
- a slight bend in your arms is ok

Banded Straight Arm Pulldown

11/7 Back, Shoulders, Biceps [OPTIONAL DELOAD WEEK]

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

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

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!

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

Shelly

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 ❤️

11/7 Back, Shoulders, Biceps [OPTIONAL DELOAD WEEK]

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