Name: Playbook - Sam Sweeney - 12/17 Back, Biceps
Uploaded: 2026-06-17T00:04:43.179Z
Duration: 60 min
Description: 12/17 Back, Biceps

Serena

Barbi

Dedra

Marta

Reverse grip curls hit just right 💪😍

Megan

Tbh this split is not my favourite. But you are still a great trainer!

Jude

I loved everything about this! 🔥❤️👊🏽 thank you Sam

April

Audry

Those head supported rows....great stim!!! Loved it all.

Becky

Regina

Kimmy

Deja

Caroline

JulieAnn

Those finishers always look easy but it’s all lies 😮‍💨

Kashay Sullivan

Loved this one.  Just wish I could see a pump

Lorena

Tiffany

Porchia

Megan Laudick

Nyakeh

Jenn

Mariah

Talesha

Mia Arrowsmith

Marsha Ross

Alexandra VanHook

Happy Tuesday!

Week 4 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. Single Arm Machine Preacher Curl: 4S/6-8R each side [3 second eccentric each rep] 
3b. EZ Bar Reverse Close Grip Curls: 4S/8R, 10R, 12R, 15R 
*75 seconds rest between sets*

4. Single Arm Head Supported Dumbbell Row: 4S/8-10R each side [2 second pause at the top of each rep]
*90 seconds rest*

5. Banded Superman Lat Row: 5S/20R
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/17 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: 6-8R each side
Tempo: 3 second eccentric each rep
Modification: single arm dumbbell concentration curl (arm over bench or elbow supported on knee)

Target Muscle Group: biceps 

Set Up:
- position yourself behind the preacher curl machine, sit on the bench or stand behind it and lean your torso into the bench 
- press your chest into the pad, hook arms over the pad
- extend one arm down over the pad, pin your elbow under your front delt
- grip the handle with a supinated grip, keep this arm pinned to the pad from armpit to elbow
- pin your traps down and shoulders back 
- pull belly button to spine and set your brace

Execution: 
- drive your elbow into the pad
- bend your arm and curl the handle towards your front delt
- contract your bicep
- lower the handle and extend your arm towards the ground again 
- be sure to fully extend your arm between reps

Single Arm Machine Preacher Curl

Rep Range: 8R, 10R, 12R, 15R 
Tempo: steady
Modification: dumbbell reverse grip curls or cable straight bar reverse grip curls 

Target Muscle Group: biceps, forearms 

Set Up:
- grip the ez bar with a close, reverse (pronated) grip 
- extend your arms down and hold the bar in front of your torso
- pin your elbows pin your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso
- pin your traps down and shoulders back 
- keep your wrists pinned straight

Execution: 
- dig your elbows into your sides
- bend your arms and curl the bar towards your chest
- contract your biceps
- hold tension in your forearms
- extend your arms and lower the bar towards the ground again 
- be sure to fully extend your arms between reps

EZ Bar Close Reverse Grip Curls

Compound Set

Rep Count: 8-10R each side
Tempo: 2 second hold at the top of each rep

Target Muscle Groups: lats, mid back

Set Up:
- set your bench to a 45-50 degree incline 
- grip a dumbbell in one hand
- stand behind the high end of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees slightly, stagger your stance
- bend your torso forward and wrap one arm over the end of the bench, rest your head on your arm to pad your forehead
- extend your arm down so the dumbbell is directly below your front delt
- take a slightly pronated grip on the dumbbell, tuck your pinky slightly at a 45 degree angle
- keep a neutral head, neck, and spine in the bent forward position 

Execution: 
- retract your scapula
- bend your arm and drive your elbow high and out at a 45 degree angle from your torso
- contract your mid back, rear delt, lat at the top of the rep 
- extend your arm and lower the dumbbell towards the ground again 
- keep your chest facing the ground

Single Arm Head Supported Dumbbell Row

Rep Count: 20R
Tempo: steady, quick 
Modification: no band or sub band for dumbbells 

Target Muscle Group: mid/low back, lats

Set Up:
- loop a *light* band low around a rack or machine
- lie in a prone position in front of the band, head facing the band
- grip each end of the band with a pronated grip 
- extend your arms and scoot your body back so you are able to feel the tension of the band pull your arms overhead
- tuck your chin, keep a neutral head, neck position 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- depress your scapula 
- bend your arms and drive your elbows towards your hips on either side
- lift your chest off of the ground while simultaneously raising your feet off of the ground
- move into full back extension
- contract your mid back, lats, low back, glutes at the top of the rep 
- lower your chest and feet to the ground again as you guide the band back to the overhead position 
- be sure to fully extend your arms and reset your scapula between reps
- control the movement through your core/trunk
- more your body away from the rack so

Banded Superman Lat Row

12/17 Back, Biceps

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

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

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

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

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!

12/17 Back, Biceps

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