Name: Playbook - Sam Sweeney - 12/1 Back, Biceps, Rear Delts
Uploaded: 2024-03-04T17:09:28.544Z
Duration: 75 min
Description: 12/1 Back, Biceps, Rear Delts

Michelle Zabin

Omayma

Hello can you link the red band used in the last set please

Miriam

Kody Young

That felt amazing today! My posture feels 100x better after that

Megan

Been following the Daily Pump for a couple months and it's been amazing, but decided to give this series a try because of your inclusion of daily use functional, unilateral, and dynamic movements. Already felt a muscle use difference in this first workout. Excited to keep following!

Nicolas

What a solid day 🔥 mind to muscle connection was unreal. I usually don't like back days but I loved it today.

Christina

By far the best Lat burn I’ve ever felt. MTM connection was unreal. Thank you!!!!

Audry

Dominique

Love the single/single/doubles!! 🔥🔥🔥

Stephanie

Yanely

Paula

Corrine

Kayla

Becky

Steven

Lauren

Dedra

So happy with the progress I’ve made this year with pull ups. I thought I’ll never do them unassisted and I’m going two weeks doing without a band. 😅 trust the process and be consistent 👊🏽

Deja

April

Mia Arrowsmith

This split is working me good and I’m seeing such insane gains. Thanks Sweeney’s 🤩

Janelle

Judith Harris

Lisaq

Sierra

Regina

I’m going to have noodle arms the rest of the day.

Reyd

Porchia

Nyakeh

Chelsey

Kristie

Woweee this one hit the spot 🔥🔥🔥🔥🔥

Ann Marie

Happy Friday!

Week 3 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/4-6R 
	
2. Barbell Bent Over Row: 4S/3-5R paused + 3-5R steady [6-10R total- 2 second pause at the top of first 3-5R, steady tempo on final 3-5R]
	
3. EZ Bar Drag Curls: 4S/6-8R [3 second eccentric]
	
4a. Single, Single, Double Lat Pulldown: 3S/4-6R each side + 10R together [18-22R total]
4b. Concentration Hammer Curls: 3S/8-10R 
	
5a. Single, Single, Double Seated Chest Supported Y Raise: 3S/4-6R each side + 10R together [18-22R total]
5b. Standing Chest Supported Crescent Row: 3S/10-12R 
	
6. Seated Banded Facepull: 2S/F

12/1 Training Day Overview

Rep Range: 4-6R
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 Range: 3-5R paused + 3-5R steady *6-10R total
Tempo: 2 second pause at the top of first 3-5R, steady tempo on final 3-5R
Modification: dumbbell bent over row

Set Up: 
- rack the barbell on the rack between hip and knee height
- load a barbell with appropriate weight, or use no weight on the bar
- step behind the bar and grip with each hand, pronated grip- just outside of hip width [adjust your grip to fit you]
- squeeze your glutes,  pull belly button to spine, and set your brace
- contract your lats and lift the bar from the rack 
- step away from the rack 2-3 steps
- get into a hip width stance
- keep a neutral head, neck, and spine
- bend your torso forward so your chest is facing the ground, extend your arms and position the bar directly under your chest

Execution: 
- retract your scapula and bend your arms
- squeeze your elbows to your sides and row the barbell to your mid chest
- contract your mid back/lats 
- release the bar from your chest and extend your arms towards the ground again with control 
- keep your chest facing the ground
- keep a tight grip on the bar

Barbell Bent Over Row [tempo change]

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell drag curls

Set Up: 
- load the bar with appropriate weight
- grip the bar with a supinated grip, shoulder width apart
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hold the bar down in front of your torso to begin 

Execution: 
- bend your arms and lift the bar
- keep the bar traveling along the line of your body as you drive your elbows behind your torso
- curl the bar to just below your chest
- contract your biceps and traps/high back at the top of the rep
- release the bar as you extend your arms and lower the bar down in front of your body again 
- keep the bar close throughout each rep

EZ Bar Drag Durls

Rep Range: 4-6R each side + 10R together 
*18-22R total
Tempo: steady 
Modification: banded lat pulldown 

Set Up: 
- grip each handle with a pronated grip 
- sit on the double cable lat pulldown machine 
- drive your knees up into the knee pads, press the balls of your feet into the ground, flex your calves
- pull belly button to spine and set your brace
- keep a neutral head, neck, and spine and lean your torso back just slightly so your chest faces the handles
- extend your arms towards the cables

Execution: 
- keep one arm extended
- depress your scapula on the other side and pull the cable
- bend your arm and drive your elbow down towards the ground
- squeeze your elbow in close and contract your lat
- release the cable and extend your arm again with control 
- complete allotted reps on each side and then with both arms together 
- keep traps down

Single, Single, Double Lat Pulldown

Rep Range: 8-10R 
Tempo: steady 
Modification: use a bench or wall to support your elbows

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- sit facing reverse on the lat pulldown bench
- plant your feet on the ground
- extend your arms down by your sides
- drive your elbows into the knee pads behind you, keep them glued to the pads
- pull belly button to spine and set your brace
- keep your shoulders back and traps down 

Execution: 
- drive your elbows into the pads
- lift the dumbbells and curl them towards your front delts
- contract your biceps
- keep your elbows glued to the pads and release the dumbbells and extend your arms again with control 
- be sure to fully extend your arms at the bottom of each rep

Concentration Hammer Curls

Compound Set

Rep Range: 4-6R each side + 10R together 
*18-22R total
Tempo: steady

Set Up: 
- set your incline bench to ~70 degrees
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and face the back pad 
- sit on the seat and press your chest into the pad of the bench
- extend your arms down so they are in line with your delts, slightly in front of your torso
- tuck your chin and drive your forehead into the bench 
- pull belly button to spine and set your brace

Execution: 
- keep one arm extended down 
- keep your other arm straight and raise the dumbbell up and into a Y shape overhead
- contract your rear delt, high back 
- lower the dumbbell down with control
- complete allotted reps on each side before finishing with reps with both arms together 
- keep your arms straight 
- keep your traps down

Single, Single, Double Seated Chest Supported Y Raise

Rep Range: 10-12R 
Tempo: steady 
Modification: bent over crescent row

Set Up: 
- set your bench to ~75 degrees
- grip a dumbbell in each hand, neutral grip 
- face the back pad of the bench and straddle the seat with both legs
- stay standing and press your chest and hips into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down on either side of the bench so the dumbbells are positioned directly under your delts
- pin a slight bend in your elbows 
- keep a neutral head, neck, and spine

Execution: 
- lead with your elbows and row the dumbbells to either side of your torso
- lift your chest slightly at the top of the rep, squeeze your elbows in tight to your sides
- contract your high/mid/low back
- release your arms and guide the dumbbells forward again 
- move directly into the next rep 
- use the momentum from your upper body to keep the reps smooth and fluid

Standing Chest Supported Crescent Row

Rep Count: failure
*as many reps as you can with good form 
Tempo: steady 
Modification: cable or dumbbell bent over facepull

Set Up: 
- attach a rope to one side of the cable and position it high
- step in front of the cable, facing the rope 
- grip the rope with a neutral grip 
- pull the rope and step back away from the cable 1-2 steps
- sit on the ground
- bend your legs and plant your feet on the ground
- extend your arms towards the cable
- pull belly button to spine and brace
- keep your chest facing the cable

Execution:
- bend your arms and pull the cable rope towards your face
- rip the rope apart and drive your elbows wide, in line with or slightly below your shoulders
- contract your rear delts, high back 
- release the rope and extend your arms towards the cable again with control 
- keep a tight grip on the rope
- control the movement through your rear delts

Seated Banded Facepull

12/1 Back, Biceps, Rear Delts

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

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

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!

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! 🔥

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 ❤️

12/1 Back, Biceps, Rear Delts

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