Name: Playbook - Sam Sweeney - 12/13 Back and Biceps
Uploaded: 2024-03-04T17:09:27.301Z
Duration: 65 min
Description: 12/13 Back and Biceps

My back growth amazes me 😭 thank you so much Sam.

yangBAE

Caitlin

Crazy fun!💪🏻💪🏻👏🏻🎉🔥❤️

Donalee

What an absolute monster of a workout 👹 💪

Kody Young

Brittany

Katie

Sarah Guzak

Literally felt my muscle fibers ripping with these rep ranges 😂🔥

Veronica

Loving the 100 reps thrown in! One of the best back workouts in awhile!! Feel like Superman 😀

Alexandra Casi

Such great control in my lats, and by the end of the workout, biceps felt like they were exploding, so I’d call today a great success ❤️‍🔥💪❤️‍🔥💪

Megan

The 3 ways dumbbell curls are WAY harder than I anticipated 💪 🔥

Haley

Arms on fire. Definitely was not ready for the burn out.

Victoria Clay

Great workout. Burned the most at the end! 🔥

Dominique

Ashley

Jennifer

Kathryn Whitten

Marla

Lakshmi Neelesh Nimmagadda

This week has been my favorite style of training!!

Rachael Milbrook

Finally back moving slow but putting that work

Olga

100 crescent rows and the bicep curl finisher for 50😵🔥

Amanda

100 chest supported crescent row, did me in! 🤪

Mia Arrowsmith

Blaire

Judith Harris

Julieann Cunningham

Lexie

Humberto

Tiffany

Nyakeh

Kaylin

Loving the tempo, strength and high rep focuses to keep things interesting! Keep it coming! 😁💪

NATASHA

Another good burn 🔥 feeling strong after this one.

Meghan

Laryn Welch

Shelby

Porchia

I underestimated that one!  🔥🔥💪🏼

Heather

Loving these 100 rep burnouts. What a unique challenge 😈😈😈

Audry

Emilie

Absolute fave day. I’m serious! So good. 💪🏻

Corinne Wickline

Erin

Abby

Becky

Maranda

Lyndsey Rozzi

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]

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

Back and Biceps: 

Compound Set: 
1A. Weighted Scap Pull Ups: 4S/6-10R 
1B. Wide Grip Lat Pulldowns: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Chest Supported Crescent Row: 100R [broken up however needed] 

Compound Set: 
3A. Single Arm Half Kneel High Lat Row [neutral grip]: 4S/6-8R [3 second eccentric]
3B. Dumbbell Pullover: 3S/5R + 10 second hold on the stretch of the final rep, each set 

Compound Set: 
5A. Seated 3 Way Bicep Curls: 3S/30R total [10R pronated + 10R hammer grip + 10R supinated grip]
5B. Single Arm Dumbbell Concentration Curl: 3S/8-10R each side [1-2 sec pause at the top of each rep] 

6. Cable Rope Curls: 10S/5R [10 seconds rest]

12/13 Training Day Overview

Rep Range: 6-8R 
Tempo: 2 second hold at the top of each rep  
Modification: stick with bodyweight, 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 
- reach your feet down or have someone help pin the dumbbell between your feet
*you may also use a weight belt for weight if that is more ideal for you
- tuck your ribs down and brace 
- keep your arms straight, armpits forward

Execution: 
- 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.

Weighted Scap Pull Ups

Rep Range: 2-4R, 2-4R, 2-4R, 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 Pulldown

Compound Set

Rep Count: 100R
*broken up into however many sets needed to hit 100 reps. Keep your rest short, 10-15 seconds and get through the set as quick as possible with control and focus. 

Set Up: 
- set a bench to a 60-70 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with your legs, plant your feet on the ground on either side,
- press your chest/hips against the back pad of the bench
- squeeze your glutes and brace 
- allow your arms to hang down from your shoulders 
- pin a slight bend in your arms
- roll your shoulders back, and keep them pinned down 
- fix your gaze on the ground in front of you, keep your head/neck/spine neutral 

Execution: 
- retract your scapulas as you drive your elbows towards your waist on each side 
- lift your chest off the bench just slightly as you finish the row
- contract your high/mid/low back at the top of the rep
- release the dumbbells with control and swing them back down towards the ground under your shoulders, bring your chest back to the pad of the bench
- use the momentum to your advantage, keep this a controlled “swing” motion
- do not over do it. Take rest as needed

Chest Supported Crescent Row

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: single arm neutral grip bent over row 

Set Up: 
- attach a single arm cable handle to one side of the cable and position it high
- step in front of the cable, facing the cable 
- grip one handle with one hand
- step away from the cable 2-3 steps 
- get down into a half knee position, knee down on the same side holding the cable handle 
- extend your arm towards the cable, fully stretched 
- pin your hips in, squeeze your glutes, and drive your ribs down to brace
- keep hips square forward and traps down 

Execution: 
- retract your scapula and drive your elbow towards your waist as you pull the cable on one side 
- lean into the row but try not to twist your torso 
- squeeze your elbows in close to your side at the bottom of the rep and contract your lat 
- use a 3 second eccentric to release the cable with control until your arm is fully extended towards the cable again 
- complete all reps on one side before moving to the next side

Single Arm Half Kneel Cable High Lat Row

Rep Count: 5R
Tempo: 10 seconds pause in the stretch position of the final rep of each set
Modification: cable or banded straight arm pulldown 

Set Up: 
- sit on the ground in front of a flat bench 
- line up your mid/high back with the edge of the bench 
- grip a dumbbell in both hands by creating a triangle shape and pinning the dumbbell between your hands
- bend your legs and plant your feet on the ground 
- push your back into the bench and lift your hips off the ground 
- squeeze your glutes and drive your ribs down 
- extend your arms holding the dumbbell over your chest
- pin a slight bend in your arms, keep this bend

Execution: 
- pay attention to the movement of your scapula as you use a 3 second eccentric to lower the dumbbell back behind your head, towards the ground 
- continue to lower the dumbbell until you reach a full stretch in your lats 
- think about leading with your elbows as you pull the dumbbell back up and over your chest towards your midline 
- contract your lats at the top of the rep 
- on your final rep, hold in the stretched position for 10 seconds, think about holding the tension in your lats/low lats and really accentuate the stretch to let your body know it needs to continue to “work” in this stretched position

Dumbbell Pullover

Rep Count: 30R total 
* 10R pronated grip + 10R hammer grip + 10R supinated grip
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench, plant your feet on the ground 
- keep an upright torso, drive your ribs down and brace
- extend your arms down by your sides, dumbbells in line with your shoulders 

Execution: 
- begin with a pronated grip on the dumbbells
- dig your elbows close to your sides and bend your arms as you curl the dumbbells up towards your front delts 
- contract your biceps at the top of the rep [the pronated grip will also force you to engage your forearm strength] 
- lower the dumbbells with control until your arms are fully extended down by your sides again 
- rotate your grip to a hammer grip, lead with your thumbs and complete 10R more 
- finally, rotate your grip to supinated and complete your last 10R 
- keep elbows in line with or slightly behind your torso 
- keep your shoulders and traps down, chest upright

Seated 3 Way Bicep Curls

Rep Range: 8-10R each side 
Tempo: 1-2 second hold at the top of each rep 
Modification: support elbow on inside of your knee in a seated position 

Set Up: 
- position a bench at a 70-80 degree incline 
- grip a dumbbell in one hand, supinated grip 
- stand behind the bench and hook one arm over the edge of the bench so your arm can rest extended down on the pad of the bench 
- turn your torso 90 degrees from the bench, use your other hand to “tack” or pin your shoulder down in this position 

Execution: 
- dig your tricep into the bench and curl the dumbbell towards your front delt 
- pause at the top for 1-2 seconds and contract your bicep 
- release the dumbbell with control until your arms is fully extended again [not hyperextended, keep tension in your bicep] 
- complete all reps on one side before moving to the next

Single Arm Dumbbell Concentration Curls

Rep Count: 5R
Tempo: steady, quick 
Modification: standing plate curls, or banded hammer grip curls 

*5R every 10 seconds 

Set Up: 
- attach the cable rope and position one side of the cable low 
- stand facing the cable and grip the ends of the rope with a hammer grip 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace
- position your shoulders back, and pin your elbows to your sides- in line with or slightly behind your torso 
- keep a neutral head/neck position 

Execution: 
- dig your elbows into your sides and lead with your thumbs as you curl the rope towards your front delts 
- think about pulling the rope apart at the top of the rep and contract your biceps 
- lower the rope with control until your arms are fully extended down in front of you again 
- pick an appropriate weight to begin with and adjust accordingly as your sets go one
- keep shoulders back and traps down

Cable Rope Bicep Curls

12/13 Back and Biceps

4/27 Full Body or Optional Rest Day

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

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 😈

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!

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!

12/13 Back and Biceps

Community

More workouts from Sam Sweeney