Name: Playbook - Sam Sweeney - 12/22 Back, Biceps, Rear Delts
Uploaded: 2026-06-17T00:04:44.739Z
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 Watt

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

Steve

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

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

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

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!!

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

JulieAnn

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!

12/22 Back, Biceps, Rear Delts

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