Name: Playbook - Sam Sweeney - 12/1 Back, Biceps, Rear Delts
Uploaded: 2026-06-17T00:04:44.829Z
Duration: 75 min
Description: 12/1 Back, Biceps, Rear Delts

Michelle 

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!

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

Steve

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 Heier

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

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

Jennifer

6/16 Quads, Glutes

Jessica

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 ♾️

Katie

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

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

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

JulieAnn

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!

12/1 Back, Biceps, Rear Delts

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