Name: Playbook - Sam Sweeney - 12/15 Back, Biceps, Rear Delts
Uploaded: 2026-06-17T00:04:44.769Z
Duration: 70 min
Description: 12/15 Back, Biceps, Rear Delts

Omayma

Jordan

Megan

That was awesome! 👏 Best day best day! Love zottman curls.

Kody Young

Easy routine after two days of insanity with the full body and legs back to back 😅

Diana

Ok back days are quickly becoming a fave. We’ve come a long way from it being my weakest day!!!

Audry

Tiffany

Great back workout. Especially the chin-ups.

Dominique

Anne

Abby

Misty

Sarah

Janelle

Rachel Seward

I think my back is FINALLY getting better 🔥🔥

Corrine

Paula

Deja

Always looking forward to back and biceps 💪🏽

Dedra

Loved it!! Happy Friday peeps!! Kill it out there!

Lacey

Jennifer

Erin Price

Ashley Laas

Lorena

😮‍💨🫵🏻😮‍💨💪🏻🫵🏻💪🏻

Shelly

Porchia

Mike Metzger

Regina

Yanely

Lakshmi Neelesh Nimmagadda

Ann-Marie

Chelsey

Becky

Megan Laudick

Rachael Milbrook

Maria Zenz

Happy Friday!

Week 5 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/3-5R 

2. Lat Pulldown: 10S/5R [every 20 seconds]

3a. Single Arm Pronated Grip Machine Rear Delt Fly: 3S/10-12R each side 
3b. 1 1/4R Neutral Grip Machine Reverse Fly: 3S/15R [2 second pause at the top of each rep] 

4. Close Grip Cable Row: 5S/10R, 8R, 6R, 8R, 10R [adjust load to fit rep count if appropriate]

5. Seated Zottman Curls: 4S/8-10R [3 second eccentric each rep]

6. High Cable Rope Curls: 4S/20R

12/15 Training Day Overview

Rep Range: 3-5R
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 Count: 5R
*every 10 seconds 
Tempo: steady
Modification: banded pulldown

Set Up: 
- attach the lat pulldown bar to the cable
- grip the lat pulldown bar with a pronated grip, shoulder width or slightly wider 
- pull the bar and sit on the edge of the lat pulldown seat 
- drive the balls of your feet into the ground, lift your heels and contract your calves as you press your knees into the pad
- lean your torso back slightly 
- pull belly button to spine, and brace
- drive your ribs down
- extend your arms towards the cable, contract your lats and think about breaking the bar in half 

Execution: 
- keep your torso in place and depress your scapula
- bend your arms and drive your elbows straight down towards the ground 
- pull the bar to your chest, squeeze your elbows in tight 
- contract your lats 
- release the cable with control as you extend your arms towards the cable again 
- fight to keep your torso from swinging as you pull the cable

Lat Pulldown

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm dumbbell rear delt fly

Set Up: 
- adjust the bench of the machine so it is appropriate height for you- handles in line with your delts
- sit on the bench with your chest pressed into the back pad
- plant your feet on the ground
- reach forward to grip one handle with with a pronated grip
- pin a slight bend in your elbow
- tuck your chin and keep a neutral head, neck, spine
- pull belly button to spine and brace

Execution: 
- lead with your elbows as you pull the handle back and out to your side
- when your pinky is in line with your rear delt out to your side, contract your rear delt
- release the handle all the way forward again with control, handle in line with your front delt at the bottom of the rep 
- keep your wrist straight 
- keep a tight grip on the handles

Single Arm Pronated Grip Machine Rear Delt Fly

Rep Count: 15R 
Tempo: 2 second pause at the top of each rep
Modification: dumbbell chest supported or bent over reverse fly

Set Up: 
- adjust the bench of the machine so it is appropriate height for you- handles in line with your front delts
- sit on the bench with your chest pressed into the back pad
- plant your feet on the ground
- reach forward to grip both handles with each hand, neutral grip 
- pin a slight bend in your elbows
- tuck your chin and keep a neutral head, neck, spine
- pull belly button to spine and brace

Execution: 
- retract your scapula and lead with your elbows as you pull the handles back and out to your sides
- when your hands are in line with your delts out to your side, contract your mid/high back 
- release the handles forward only 1/4R before pulling the handles straight back again 
- contract your mid/high back
- release the handles all the way forward again with control, handles in line with your front delts at the bottom of the rep 
- keep your wrist straight 
- keep a tight grip on the handles

1 1/4R Neutral Grip Machine Reverse Fly

Compound Set

Rep Count: 10R, 8R, 6R, 8R, 10R
*adjust load to fit rep count if appropriate
Tempo: steady 
Modification: bent over dumbbell row

Set Up: 
- attach the close grip handle to the seated cable machine
- sit on the bench, facing the handle
- grip the handle with a neutral grip 
- place your feet up on the platforms, a slight bend in your knees
- pull belly button to spine and set your brace
- keep an upright torso and extend your arms forward

Execution: 
- retract your scapula and bend your arms
- pull the bar towards your chest
- squeeze your elbows in close by your sides
- contract your mid/high back and lats
- release the bar and extend your arms forward again with control 
- be sure to fully extend your arms between each rep 
- keep your traps down, shoulders back

Close Grip Cable Row

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

Set Up: 
- grip a dumbbell in each hand, supinated grip
- sit on a bench with back support
- plant your feet on the ground, push your back into the seat
- extend your arms down by your sides, pin your elbows close
- pull belly button to spine, and set your brace

Execution: 
- keep elbows pinned by your side and curl the dumbbells up and towards your front delts
- contract your biceps at the top of the rep 
- rotate your grip to pronated as you lower the dumbbells back down by your sides with control 
- rotate your grip back to supinated at the bottom of the rep 
- be sure to fully extend your arms at the bottom of each rep 
- keep your traps down, shoulders back

Seated Zottman Curls

Rep Count: 20R
Tempo: steady 
Modification: high banded curls

Set Up: 
- attach a cable rope to one side of the cable and position it high in line with your shoulders
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip on each side
- extend your arms and step away from the cable 2-3 steps
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your elbows high and in line with your front delts
- keep a neutral head, neck, and spine

Execution: 
- keep elbows in place and pull the rope towards your face
- rip the rope apart on either side of your face as you curl the rope towards you
- contract your biceps at the top of the rep 
- release the rope and extend your arms forward again with control 
- keep shoulders back and traps down

High Cable Rope Curls

12/15 Back, Biceps, Rear Delts

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 ♾️

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

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

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!!

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!

12/15 Back, Biceps, Rear Delts

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