Name: Playbook - Sam Sweeney - 12/22 Back, Biceps, Rear Delts
Uploaded: 2024-03-04T17:09:28.614Z
Duration: 70 min
Description: 12/22 Back, Biceps, Rear Delts

Omayma

Sean

The upper body struggle is so real 😫😫

Kiki

Thankful for a healthy mind and soul! Starting the year out right!

Kody Young

Megan

Audry

Christina

Serena

Amanda

Jacque

Abby

Great workout with back and biceps which is what I need.

Dominique

Went from back pull to respiratory virus 😭 but got it done! Merry Christmas 🎄🎁

Corrine

Becky

Tiffany

Kimmy

Needed this quick back and bicep day after this long crazy week!

Deja

Jennifer

Always looking forward to back and biceps. Nice burner 🔥💪🏽

Dedra

Janelle

Katie

Dohhhhh 🫣😮‍💨💪🏻🫵🏻🔥

Shelly

Morgan

Porchia

Regina

Krista

Paula

Megan Laudick

Can’t say I’ll miss those chin ups 😂 great bicep burner this morning!

Chelsey

Kaylin

Steven

Mike

Happy Friday!

Week 6 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. Chin Ups [assisted/machine]: 3S/8-10R

3a. Chest Supported Dumbbell Row: 4S/6-8R [3 second eccentric]
3b. Double Cable Rear Delt Fly: 3S/10-12R 

4. Double Cable Behind the Torso Lateral Raises: 6S/6-8R 

5. Single Arm Cable Curl [facing away]: 3S/10-12R each side [2 second pause at the top of each rep]

6. Seated Dumbbell Goblet Curl: 5S/10R [every 30 seconds]

12/23 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 Range: 8-10R
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 [assisted/machine]

Rep Range: 6-8R 
Tempo: 3 second eccentric

Set Up: 
- position your incline bench to ~45-60 degree incline 
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench with each leg
- press your chest and hips against the back pad of the bench 
- extend your arms down by your sides, dumbbells directly under your delts
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and row the dumbbells to either side of your torso 
- drive your elbows at 45 degrees from your torso
- contract your mid back 
- release the dumbbells and extend your arms towards the ground again with control 
- be sure to fully extend your arms between each rep

Chest Supported Dumbbell Row

Rep Range: 10-12R
Tempo: steady 
Modification: banded or dumbbell rear delt fly

Set Up: 
- use no handle attachments, position each side of the cable high 
- grip the knob of each side of the cable with the opposite hand, the cables should criss cross high in the center 
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms forward and high so your hands meet in the center, above your head
- keep a slight bend in your arms

Execution: 
- lead with your pinkies and pull the cables down and out to each side 
- contract your rear delts at the top of the rep when your hands are in line with or slightly below your rear delts out to your sides
- release the cables back to the start position with control
- keep control of the movement through your rear delts 
- keep your traps down

Double Cable Rear Delt Fly

Compound Set

Rep Range: 6-8R
Tempo: steady
Modification: banded or dumbbell behind the torso lateral raises

Set Up: 
- attach a handle to either side of the cable and position it low
- grip each handle with the opposite hand, neutral grip
- grip the handles so the cables criss cross behind your torso in the center
- step slightly in front of the cable
- extend your arms down by your sides
- keep your arms straight 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- pull the cables and raise your arms out to your sides until the handles are in line with your delts
- contract your lateral delts 
- lower your arms back down by your sides again with control 
- keep your traps down, wrists straight

Double Cable Behind the Torso Lateral Raise

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm dumbbell curl

Set Up: 
- attach a handle to one side of the cable and position it low
- step in front of the cable, facing away from the handle
- grip the handle with a supinated grip
- step away from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm down by your side and slightly behind your torso
- keep your elbow pinned behind your torso

Execution: 
- bend your arm and curl the cable towards your front delt
- contract your bicep
- keep your elbow pinned and extend your arm behind your torso again with control 
- be sure to fully extend your arm at the bottom of each rep 
- keep a tight grip on the handle

Single Arm Cable Curl [facing away]

Rep Count: 10R
*every 30 seconds 
Tempo: steady

Set Up: 
- grip the head of a dumbbell with both hands, palms up
- sit on a bench, plant your feet on the ground
- extend your arms down in front of your torso and between your legs
- pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- keep your elbows pinned below your front delts
- bend your arms and curl the dumbbell towards your chest
- contract your biceps
- extend your arms and lower the dumbbell between your legs again with control

Seated Dumbbell Goblet Curl

12/22 Back, Biceps, Rear Delts

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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

Erisa

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!!

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!

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!

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 ❤️

12/22 Back, Biceps, Rear Delts

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