Name: Playbook - Sam Sweeney - 12/13 Back and Biceps
Uploaded: 2026-06-17T00:04:46.716Z
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

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 Alvear

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

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

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 ♾️

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

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

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!!!

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 🥰❤️‍🔥

12/13 Back and Biceps

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