Name: Playbook - Sam Sweeney - 12/20 Back and Biceps
Uploaded: 2026-06-17T00:04:46.686Z
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

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

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 ♾️

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

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 🥰❤️‍🔥

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!

12/20 Back and Biceps

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