Name: Playbook - Sam Sweeney - 11/8 Back and Biceps
Uploaded: 2026-06-17T00:04:46.869Z
Duration: 65 min
Description: 11/8 Back and Biceps

yangBAE

Jessica

Scap pull ups still a struggle for me to feel. Working on it 😤

No exaggeration , one of my best back days ever!! I felt I had so much control in my long holds and was able to keep good form 💓 so incredibly happy 😊

Megan

Hated the ROM in yhe seated Curls. Just didn't feel the most effective. Other than that killer as always

Brittney

Loved this!!💪🏻💪🏻💪🏻💪🏻💪🏻🔥❤️

Donalee

Killer workout! Loved it! The single arm rows, and the burnout circuit were awesome!

Anjali

2nd week here, absolutely LOVING these workouts!

Erin

Love the row rotations. This movement on the spine is so good for us!🔥

Jamie

Katie

Meghan

Amie

Loved these combinations! Great Sunday morning workout 😎

Alexandra Casi

Kelli

Dedra

Great workout. I can feel it definitely in the final rep.

Dominique

Kimmy

Nicole

Loved the new movements! Those iso holds are 🔥

Kayleigh B

Jane

Stacy

Mia Arrowsmith

Michelle

Pump is real!!! Feeling amazing after back and Bis!

Gabriela

Veronica

JulieAnn

Lakshmi Neelesh Nimmagadda

30 sec hold feels like 30 mins but what a workout 🔥

Judith Harris

Britny

Natasha

I could barely hold my water bottle after this!

Humberto

Upper body is wrecked! I loved this one! 👏🏻

Janelle

Brittany

Stephanie

Audi

Ginna

Stefanie

The Sweeny’s forever coming through with a 🔥 workout. What a great way to start my day! 💪🏽

Marissa

I love back day! My first day back in a gym instead of my home gym! Killing it

Maranda

Porchia

One of my FAV days, absolutely love a good back and bi day. Always love how this is programmed to continue to keep us mindful of form while building strength

Kaylin

Good one!  Head down and powered through! 💪🏼

Those supersets were absolute perfection 🤩🤩🤩

Audry

Allie Caruso

There was some fun news stuff in there (for me anyway)!

Victoria

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]

Click the ‘start now’ button to find the training day overview

Back and Biceps: 

Compound Set: 
1A. Wide Lat Pulldowns: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Scap Pull Ups: 4S/4-8R [2 second eccentric, 2 seconds at the bottom, 2 seconds at the top] 

2. Landmine Close Grip Row: 5S/15R, 12R, 10R, 8R, 6R [2 second eccentric]

Compound Set: 
3A. Single Arm Seated Cable Row [twist grip- pronated to supinated]: 3S/10-12R each side [2 second pause at the bottom and top of each rep] 
3B. Seated Bicep Curls [HOLD right into reps]: 3S/30 seconds hold + [right into] 6-10R 

Compound Set: 
3A. Head Supported Bent Over Reverse Fly: 3S/12-15R 
3B. Wide Zottman Curl Variation: 3S/8-10R [supinated to pronated] + 8-10R [pronated to supinated] 

Optional Core Work: Slight Decline Reverse Crunch: 3-5S/10R

11/8 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 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

Rep Range: 4-8R 
Tempo: 2 second concentric, 2 second hold at the top, 2 second eccentric, 2 second pause at bottom 
Modification: 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 
[legs bent and crossed behind you or legs straight/hollow position] 
- tuck your ribs down and brace 

Execution: 
- keep your arms straight 
- 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.

Scapula Pull Ups

Compound Set

Rep Count: 15R, 12R, 10R, 8R, 6R
Tempo: 2 second eccentric 
Modification: dumbbell neutral grip bent over row

*the goal will be to increase your weight as the reps go down. Of course never sacrificing form for weight. 

*if you do not have access to a landmine attachment, simply position one end of your barbell in the corner of a room. Wrap the bar with a towel to pad the wall if needed

Set Up: 
- position one end of your barbell in the landmine attachment 
- load the free end of the barbell with appropriIte weight for the rep count. 
*25lb plates will allow for more ROM [over a 35 or 45 lb plate/rubber plates] 
- step just behind your plates loaded on the bar, facing away from the landmine attachment, and straddle the barbell 
- keep a hip width stance [adjust to fit you]
- grab the close grip cable attachment and hook under the barbell
- grip each side of the attachment with a neutral grip 
- keep a neutral head/neck/spine 
- push your hips back and bend your chest forward, facing the ground [back should be flat] 
- keep a slight bend in your knees 

Execution: 
- retract your scapula and drive your elbows towards your waist as you row the barbell towards your chest
- squeeze your elbows in tight and contract your lats/mid back at the top of the rep 
- use a 2 second eccentric to lower the barbell until your arms are extended towards the ground again 
- keep your chest facing the ground, try not to lift your torso as you row
- keep your traps down and use your lats to support your pull

Close Grip Landmine Row

Rep Range: 10-12R each side 
Tempo: 2 second pause at the top and bottom of each rep 
Modification: banded seated row, single arm bent over twist grip row 

*you may definitely use a seated cable machine with single attachments instead of double if that is what is available to you- since we are working one side at a time

Set Up: 
- sit on the seated double cable row bench 
- make sure single arm attachments are positioned on each side 
- position one foot up on the stabilizing platform, plant the other foot on the ground
- reach across with the opposite hand to grip the handle with a pronated grip 
- begin with a slight forward lean towards the direction of the cable you are pulling from 

Execution: 
- retract your scapula and drive your elbow towards your waist as you pull the cable
- as you row, twist your grip from pronated to supinated 
- squeeze your elbow in tight and lean into the row at the top of the rep
- hold the contraction for 2 full seconds
- release the cable with control, extending your arm back towards the direction of the cable 
- allow your torso to lean forward again as you reach towards the cable for a full straight at the bottom of the rep 
- pause in the stretch for 2 seconds 
- complete all reps on one side before moving to the next

Single Arm Seated Cable Row [twist grip]

Time: 30 seconds 
*right into 
Rep Range: 6-10R 
Tempo: iso hold + steady tempo

Set Up: 
- sit on a bench facing sideways, bend your legs and plant your feet on the ground 
- grip a dumbbell in each hand, supinated grip 
- extend your arms down by your sides
- pin your elbows to your sides
- keep an upright torso and brace

Execution: 
- drive your elbows into your sides and curl the dumbbells up to only 90 degrees
- hold this contraction on your biceps for 30 full seconds 
- once your 30 seconds is up, lower the dumbbells until your arms are extended by your sides again 
- begin your reps by keeping your elbows pinned to your sides
- curl the dumbbells up towards your front delts 
- contract your biceps at the top of the rep 
- release the weight with control until your arms are extended again [the bench should serve as your ‘stopper’ here, keeping your arms from swinging backwards at the bottom of the rep]

Seated Bicep Curls [see notes for hold time]

Rep Range: 12-15R 
Tempo: steady 
Modification: seated bent over reverse fly, machine reverse fly 

Set Up: 
- set an incline bench to an appropriate height for you to support your head on while in a bent over position 
[this height will vary from person to person depending on your height, and the degree you bend over] 
- grip a dumbbell in each hand, neutral grip 
- step behind the bench, facing the back of the bench
- step a couple steps back from the bench and keep a neutral spine as you bend over to support your forehead on the bench [use a towel to cushion your head on the bench if needed] 
- extend your arms down from your chest, in line with your front delts, palms facing in 
- pin a very slight bend in your elbows 

Execution: 
- retract your scapula and fly the dumbbells out to your sides 
- when the dumbbells are in line with your back, just below your shoulders at the top of the rep, contract your mid back 
- lower your arms back down below your chest with control 
- remember to reset your scapula between reps- the retraction within each rep is key

Head Supported Dumbbell Reverse Fly

Rep Range: 16-20R total [8-10R wide supinated to standard pronated curls + standard pronated grip curls to wide supinated grip curls] 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- stand with your feet hip width apart 
- tuck your ribs, squeeze your glutes and brace
- extend your arms down by your sides, pin your elbows to your waist
- begin with your palms facing out

Execution: 
- on your first 8-10R; drive your elbows into your waist and with palms pointing out to your sides curl the dumbbells up towards your shoulders
- keep the contraction at the top of the rep as you rotate your dumbbells forward and twist your grip to a pronated grip as you lower the dumbbells down in front of you
- shift your grip back to supinated and point your palms out wide at the bottom of the rep before continuing reps 
- on your final 8-10R; begin with your arms extended down in front of you, pronated grip on the dumbbells 
- pin your elbows to your sides
- curl the dumbbells up towards your front delts
- hold the tension at the top of the rep as you rotate your arms wide again and twist your grip back to supinated at the bottom of the rep 
- reset by shifting your arms back in front to a pronated grip before beginning again

Wide Zottman Curl Variation

Sets: 3-5 sets
Reps: 10R
Tempo: steady 
Modification: flat bench reverse crunch

Set Up: 
- set a flat bench to a very low incline, 20-30 degrees
- position your back on the pad, head close enough to the end of the bench so you are able to reach back with both arms overhead to grip the top of the bench for control 
- drive your back into the pad and lift your legs 
- keep both legs bent at ~90 degrees 

Execution: 
- lift your glutes and low back off the bench and drive your legs up towards the ceiling 
- contract your core 
- lower your low back/glutes back to the bench with control
- allow your glutes to tap the bench before moving to the next rep

Optional Core Work: Slight Decline Reverse Crunch

11/8 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

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

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

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!!

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!!!

11/8 Back and Biceps

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