Name: Playbook - Sam Sweeney - 12/15 Back, Biceps, Rear Delts
Uploaded: 2024-03-04T17:09:28.593Z
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 😅

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

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

4/27 Full Body or Optional Rest Day

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

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

Landmine press following tricep push downs is evil genius 😈

Meghan

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 🥵🥵🥵🥵

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!

Katie

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

12/15 Back, Biceps, Rear Delts

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