Name: Playbook - Sam Sweeney - 12/10 Back, Biceps
Uploaded: 2026-06-17T00:04:43.207Z
Duration: 60 min
Description: 12/10 Back, Biceps

Audry

Gabby

Abigail

shelly 

Amber

I am loving this split. Each finisher is 🔥 and I am feeling so much stronger. I am in maintenance through the holidays so my lifts feel so good

Marta

Week 3 and all my weights went up today!! Last week I felt improvement in my alignment and it’s definitely paying off! Feeling strong 💪🥰

Megan

Janelle

Michelle 

Morgan

Love a solid Sweeney back/bicep morning!! 💪🏻💪🏻

Stephanie

Kimmy

Mandy Oliekan LeBarron

Corrine

Oh snap this week is tough😳🫣🔥🔥

Jenna

These workouts start the best days for me!

Manda

Regina

Nyakeh

Deja

Andrea

Sandra

I love a good back/bicep destroyer! 🔥😍😮‍💨👊🏽

April

Alexandra VanHook

Jacky

Ahhhh’mayyyy’zzzing 😍. Thank you 🙏

Lorena

Michele Durham

This split has been amazing… I’m loving the slow and controlled movements.

Sara

Megan Laudick

Clarissa

Mia Arrowsmith

Marsha Ross

McKayla

Doorways are looking small after that back pump

Mike

Jamie

Happy Tuesday!

Week 3 of 6 week split [week 6 will be a programmed deload week] 

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:

OPTIONAL Core Work [feel free to apply this at the start or end of each training day]: Ab Wheel Rollout: 2 mins [take short rests as needed, work up to the full 2 mins]

Pre Exhaust Compound Set: 
1a. Cable Rope Straight Arm Pulldowns: 3S/12-15R 
*no rest between a and b*
1b. Cable Rope Straight Arm Pulldown Hold: 3S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Wide Grip Lat Pulldown: 4S/6-8R [2 second eccentric each rep] 
*90 seconds rest between sets*

3a. Seated Single Arm Neutral Grip Curl [facing away]: 4S/8-10R each side [3 second eccentric each rep] 
3b. Seated Dumbbell Corkscrew Curls: 4S/20R, 15R, 12R, 8R
*75 seconds rest between sets*

4. Single Arm Cable Lat Row: 4S/6-8R each side [2 second pause at the top of each rep]
*90 seconds rest*

5. Barbell Pendlay Row: 8S/5R 
*every 15 seconds*

DAILY STEP GOAL: 8-10K

12/10 Training Day Overview

Time: 2 minutes total 
*take short rests as needed, work up to the entire 2 minutes
Tempo: hold, steady
Modification: barbell rollout, or plank walkout on knees or toes

Target Muscle Group: core, lats

Set Up: 
- grip the handles of the ab wheel on each side, pronated grip
- get down on the ground in a tall kneeling position 
- plant the wheel on the ground under your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- depress your scapula and pin them down, contract your lats to control the wheel 
- keep your arms locked straight

Execution: 
- roll the wheel out and away from your knees
- lower your torso so your chest is facing the ground, extend your arms overhead
- hold a tight brace, tension in your lats at the bottom of the rep
- only roll the wheel out and away as far as you are able to while keeping control of the movement through your core, work up to full extension
- use your core to lift your torso away from the ground and roll the wheel towards your knees again 
- slightly round your upper back and contract your core at the top of the rep 


- take short rests as needed throughout the 2 minutes, work up to the full 2 minutes

Optional Core Work: Ab Wheel Rollout

Rep Range: 12-15R 
Tempo: steady 
Modifications: banded straight arm pulldown

Target Muscle Groups: lats

Set Up: 
- attach a cable rope to one side of the cable and position it high
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms and step away from the cable 2-3 steps
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward slightly, ~45 degree bend at the hips, arms extended overhead
- keep your arms straight 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- pull the rope straight down and apart on either side of your torso
- lift your chest slightly at the top of the rep 
- contract your lats
- extend your arms and release the rope overhead again, feel a full stretch through your lats at the bottom of the rep

Cable Rope Straight Arm Pulldowns

Time: 30 seconds 
Tempo: hold
Modification: banded straight arm pulldown hold


Target Muscle Groups: lats

Set Up: 
- attach a cable rope to one side of the cable and position it high
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms and step away from the cable 2-3 steps
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward slightly, ~45 degree bend at the hips, arms extended overhead
- keep your arms straight 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- pull the rope straight down and apart on either side of your torso
- lift your chest slightly at the top of the rep 
- contract your lats and hold this position 
- keep the tension out of your traps and in your lats by keeping your traps pinned down, shoulders back

Cable Rope Straight Arm Pulldown Hold

Pre Exhaust Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric each rep 
Modification: banded lat pulldown, or wide grip machine/band assisted/bodyweight/weighted pullups

Target Muscle Groups: lats

Set Up: 
- grip the lat pulldown bar with a wider than shoulder width, pronated grip 
- extend your arms and sit on the edge of the seat
- drive the balls of your feet into the ground, lift your heels, and press your knees up into the pads
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back just slightly and lift your chest
- keep a neutral head, neck, spine

Execution: 
- depress your scapula
- bend your arms and pull the bar to your chest
- drive elbows towards the ground, contract your lats
- extend your arms and control the bar overhead again 
- keep traps down, shoulders back 
- keep wrists straight

Wide Grip Lat Pulldown

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep
Modification: 

Target Muscle Group: biceps 

Set Up: 
- position a bench in front of one side of the cable 
- use no handle attachment and position the cable low
- straddle the bench and sit facing away from the cable 
- grip the cable on one side with a neutral grip 
- squeeze the bench with your legs, keep feet planted on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine and lean your torso forward slightly 
- extend your arm back towards the cable, keep your elbow pinned behind your torso 
- pin traps down, shoulders back 

Execution: 
- bend your arm and curl the cable towards your front delt on one side
- contract your bicep
- keep elbow pinned behind your torso and extend your arm behind you and towards the cable again with control 
- be sure you are fully extending your arm at the bottom of each rep 
- follow the line of the cable as you curl

Seated Single Arm Neutral Grip Cable Curl [facing away]

Rep Range: 20R, 15R, 12R, 8R
Tempo: steady

Target Muscle Group: biceps 

Set Up:
- grip a dumbbell in each hand, neutral grip to begin 
- sit in the center of a flat bench, plant your feet on the ground
- sit tall, pull belly button to spine, and set your brace
- pin your shoulders back and traps down
- extend your arms down by your sides so your dumbbells touch the bench on each side to control momentum at the bottom of the movement 

Execution: 
- drive your elbows into your sides
- bend your arms and curl the dumbbells towards your chest on either side
- rotate your grip to supinated at the top of the rep
- contract your biceps
- keep your elbows pinned
- extend your arms and lower the dumbbells towards the ground again with control 
- at the bottom of the rep the bench should control your movement, keep your elbows by your sides

Seated Dumbbell Corkscrew Curls

Compound Set

Rep Count: 6-8R each side
Tempo: 2 second hold at the top of each rep
Modification: Single arm bent over dumbbell lat row

Target Muscle Groups: lats, mid back

Set Up: 
- sit on the double cable row bench
- grip one handle with a neutral grip on one side, extend your arm forward
- slightly bend your opposite leg and plant your foot on the platform 
- keep your other foot planted firmly on the ground 
- sit tall, keep a neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back 
- keep your chest square, facing forward

Execution: 
- retract your scapula
- bend your arm and row the cable towards your hip on one side
- lean into the row but try not to twist
- drive your elbow down and squeeze it close to your side
- contract your lat, mid back 
- extend your arm forward again with control

Seated Single Arm Cable Lat Row

Rep Count: 5R
Tempo: steady, quick 
Modification: kettlebell or dumbbell bent over row

Target Muscle Group: mid/low back, lats

Set Up:
- load the barbell with rubber plates, this will put you at a more appropriate start position 
*if you do not have rubber plates, elevate your steel plates on low platforms to get you to the appropriate starting point-
- step feet under the bar, bar directly over your mid shoelaces on each side, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, keep a slight bend in your knees, and bend your torso forward so your chest is facing the ground
- keep a flat back and a neutral head, neck, and spine 
- extend your arms down to grip with bar slightly wider than shoulder width on each side, pronated grip 
- depress your scapula and contract your lats, think about breaking the bar in half to create tension 
- hold a strong brace to support the bent forward position 

Execution: 
- retract your scapula
- bend your elbows and pull the bar off of the ground 
- row the bar to your chest, drive your elbows out at ~45 degrees on each side
- contract your high, mid back, and lats at the top of the rep 
- extend your arms and lower the bar to tap the ground between reps
- use minimal momentum, keep it controlled
- keep a flat back throughout
- if you feel this too much in your lower back it is likely due to limited mobility and/or core strength,  raise the height of the start point with low platforms

Barbell Pendlay Row

12/10 Back, Biceps

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

Porchia

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

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!!

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

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!

12/10 Back, Biceps

Community

More workouts from Sam Sweeney