Name: Playbook - Sam Sweeney - 12/20 Back and Biceps
Uploaded: 2024-03-04T17:09:27.324Z
Duration: 65 min
Description: 12/20 Back and Biceps

yangBAE

Sarah

Loving the end of this split. Feeling strong!

Katie

Everything about today was incredible, strong, and left me feeling amazing! Lat engagement and eccentric bicep control was on-point!!

Megan

Mayra

Dominique

Kimmy

Ashley

That finisher was ugly and burn was nice! 👏🏽👏🏽🔥

Aimee

Kaylin

These 5x20s are 🌶️🌶️🌶️🌶️

Audry

Nice back 🤘🏻 and bicep 💪🏻 pump!

Alicia Heier

Julieann Cunningham

Solid back attack. Loved feeling it in all the right places.

Amie

Finished today and it was a great workout.

Shelby

April

Janelle

4 stars was an accident..cause who wouldn't rate today as 5 stars?

NATASHA

Loved the flow of this one!  Still wishing my back would come in already.  Lol.

Audi

you just keep on ramping things up. Was worried that with only the preacher curls/recline curls, my biceps wouldn’t be torched…but the supinated pull downs proved me wrong. Loved it!

Enjoyed this one, everything flowed together. Great pump! Can’t say enough how much I’ve loved this programming! I look forward to working out and to see real results! It’s a process and I love the journey I’m on 💪🏾🔥

Porchia

Sugar cookies and egg nog don’t lend well as a pre-workout for this one. You’ve been warned. 

💪🏻💪🏻💪🏻

Nicole

Heather

Rachelle

Super charged this morning with back and biceps pump feeling stronger than ever

Lakshmi Neelesh Nimmagadda

These back days lately have been absolutely incredible. Always taking the programming next level, I’m so thankful for you!

Taylor

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/8-12R 
1B. Wide Grip Lat Pulldowns: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Barbell Pendlay Rows: 5S/20R 

Compound Set: 
3A. Seated Single Arm Straight Arm Pulldown: 3S/6-8R [3 second eccentric]
3B. Seated Close Grip Cable Row: 3S/10R + 20 second hold on the stretch of the final rep, each set 

Compound Set: 
5A. Single Arm 1 1/4R Preacher Curl Machine: 3S/6-8R total 
5B. Recline “out to in” Hammer Curls: 3S/10-12R [slight pause at the top of each rep] 

6. Supinated Grip Pulldown: 5S/40 seconds total [20 seconds steady reps + 20 seconds hold, each set]

12/20 Training Day Overview

Rep Range: 8-12R 
Tempo: steady
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: 20R 
Tempo: steady, quick 
Modification: dumbbell bent over/chest supported row

*if you feel strain in your low back [check your core control and spinal mechanics] you may shorten the rom here by stacking plates under your barbell to raise the start point of the rep

Set Up: 
- load the barbell with appropriate weight [rubber plates will give you enough distance off the ground to tap in between reps] 
- step up to the barbell and stand shoulder width apart
- position the bar over the middle of your feet
- squeeze your glutes, pull your belly button to your spine, drive your ribs down and brace to organize your spine
- push your hips back and bend forward with a flat back to grip the bar with a pronated grip just outside of hip width
- depress your scapula, pull your shoulders back, and think about breaking the bar around your body
- your torso should be parallel  [or close to it] with the ground. 

Execution: 
- retract the scapula as you pull the barbell off the floor 
- bend your elbows straight back, keep them to your sides as you row the barbell to your chest
- contract your mid/high back 
- extend your arms and lower the bar back to the ground with control
- tap the floor in between each rep
- keep you torso parallel to the ground 
- use the momentum to your advantage

Barbell Pendlay row

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: seated banded single arm straight arm pulldown 

Set Up: 
- use the knob of the cable [no handle] and position it high on one side of the cable
- position a bench [no back] in front of the cable ~3-4’ from the cable
- sit on the bench [facing the cable] and plant your feet on the ground 
- grip the knob of the cable with one hand [neutral grip or loop grip attachment]
- keep a neutral spine and lean your torso slightly forward towards the cable
- keep chest facing forward but ribs down
- keep your shoulder down 

Execution: 
- lock in a slight bend in your elbow
- depress your scapula and pull the rope straight down towards the floor
- when you can no longer pull the attachment, contract your lat
- release the cable with using a 3 second eccentric [focus on the stretch in your lats]
- release until your arm is fully extended towards the cable again
- reset your scapula between reps if needed, keep tension on the lats
- use your core to brace in this position, as you pull the rope down contract your core
- keep your torso and hips from shifting as you move through each rep
- complete all reps on one side before moving to the next side

Seated Single Arm Straight Arm Pulldown

Rep Range: 10R 
Tempo: 20 second hold on the final rep of each set 
Modification: close grip landmine row 

Set Up: 
- attach the close grip cable handle to the seated cable machine 
- sit on the cable, keep a slight bend in your knees and position your feet up on the platforms 
- reach your arms forward to grip the handle with a neutral, close grip 
- sit upright, pin your shoulders down and back- chest out 
- drive your ribs down and brace your core 

Execution: 
- retract your scapula as you bend your arms and pull the cable towards your chest
- squeeze your elbows in tight at the top of the rep, like you are wrapping them about your lats
- keep your chest upright and facing forward and contract your mid back/lats
- release the cable with control until your arms are fully extended towards the cable again 
- on your final rep hold the contraction in your back by squeezing your scap together for 20 seconds 
- keep shoulders down and back- traps down

Seated Close Grip Cable Row

Rep Range: 6-8R each side 
Tempo: slight pause at the top of each rep 
Modification: single arm concentration curl [elbow supported on inside of knee] 

Set Up: 
- position yourself on the preacher curl machine 
- hook one arm over the pad to grip the handle with a supinated grip [connect one arm to the pad from armpit to elbow] 
- pull your shoulder back and pin it down [use other hand for assistance if needed] 
- stagger your stance or sit on the seat and lean into the pad

Execution: 
- pull the handle and curl towards your front delt
- contract your bicep before releasing only 1/4R
- curl back to full rom rep and contract your bicep again 
- release the weight with control until your arm is fully extended again 
- do not let your shoulder roll forward- keep traps down 
- complete all reps on one side before moving to the next

Single Arm 1 1/4R Preacher Curl Machine

Rep Range: 10-12R 
Tempo: slight pause at the top of each rep 
Modification: standing out to in hammer curls

Set Up: 
- set a bench to 70-75 degrees 
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, plant your feet on the ground 
- extend your arms down by your sides, so your dumbbells are in line with your shoulders- behind your torso 

Execution:
- pin your elbows down by the sides of the bench and lead with your thumbs as you curl the dumbbells in an “out to in” motion
- bring the dumbbells together in line with your chest at the top of the rep 
- contract your biceps 
- release the weight and extend your arms back towards the ground with control until they are fully extended down from your shoulders again 
- keep shoulder pinned back and elbows in place

Recline “out to in” Hammer Curls

Time: 40 seconds total 
*20 seconds steady reps + 20 second hold 
Tempo: steady, 20 second hold after 20 second of reps 
Modification: banded supinated pull down, banded/assisted chin ups 

Set Up: 
- attach a straight bar or double cable handles to the lat pulldown machine 
- grip the handles with a supinated grip 
- sit on edge of the bench, drive your knees up into the pad, flex your calves
- with a neutral spine, drive your ribs down and brace
- lean your torso back just slightly 

Execution: 
- depress your scapula and drive your elbows down as you pull the cable 
- squeeze your elbow in by your sides, contracting your biceps and lats/back at the bottom of the rep 
- release the cable with control until your arms are fully extended towards the cable again
- after 20 seconds of steady reps, hold the contraction in your biceps and back for 20 full seconds 
- keep shoulders down/back
- keep traps down

Supinated Grip Pulldown

12/20 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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

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 😈

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

Kody Young

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!

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

Shelly

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 ❤️

12/20 Back and Biceps

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