Name: Playbook - Sam Sweeney - 12/24 Back, Biceps
Uploaded: 2026-06-17T00:04:43.154Z
Duration: 60 min
Description: 12/24 Back, Biceps

Fire last pull day before deload week 🔥🔥🔥 loved that last burnout exercise 🔥

Marta

Full to partial reps delivered some serious bicep burn ❤️‍🔥

Megan

Katie

Janelle

Michele Durham

Konjett

Excellent excellent. Felt such a brutal burn on those single arm pulldowns. Thank you!!

Audry

Love me a Back day! 🔥
Loved those Snatch DLs

Michelle 

Jodi

Merry Christmas! (I’m a day behind).  🎄❤️💚
Another finisher like that?!?🥵

Stephanie

Pamela

Ending a workout with deadlift variations 2 days in a row? Very Grinch-y of you, Sam. 😜

Those deadlifts lit my booty and entire backside up 🔥

Sarah Arnett

💪🏽💪🏽💪🏽💪🏽 thank you 🙏

Lorena

Joanne Nichols

JulieAnn

Kimmy

Amanda Smith

Hopping back into sweeney training and this was exactly what I was missing.

Karen

Merry Christmas Eve!!! 🎄🎅🏼❤️

Megan Laudick

Regina

Danielle

Tiffany

Becky

Aimee

Nyakeh

Jamie

Happy Tuesday!

Week 5 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. Standing Alternating Hammer Curls [from top]: 4S/10-12R total  
3b. Double Cable Standing Curls: 4S/6-8R + 6-8R lengthened partial reps 
*75 seconds rest between sets*

4.  Single Arm Chest Supported Neutral Grip Pulldown: 4S/12-15R each side [2 second hold at the top of each rep]
*90 seconds rest*

5. Barbell Snatch Grip Deadlift: 5S/10R
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/24 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: 10-12R total
Tempo: steady 

Target Muscle Group: biceps 

Set Up:
- hold a dumbbell in each hand, hammer grip 
- extend your arms down by your sides
- pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arms and curl the dumbbells towards your front delts, on either side of your chest
- contract and hold tension in your biceps in this position, keep elbows squeezed by your sides
- keep one arm bent
- extend your other arm and lower the dumbbell towards the ground again 
- drive your elbow into your side, bend your arm, and curl the dumbbell towards your front delt
- contract your bicep
- alternate each arm, each rep 
- keep traps down, no shrugging

Standing Alternating Hammer Curls [from top]

Rep Range: 6-8R + 6-8R lengthened partial reps
Tempo: 3 second slow eccentric on first 6-8R + steady reps on partial lengthened reps
Modification: recline dumbbell curls 

Target Muscle Group: biceps 

Set Up:
- attach a single arm handle to each side of the cable and position it low on each side
- grip each handle with a supinated grip 
- step to the center of the cable and 1-2 steps forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides 
- allow the cables to pull your arms slightly behind your torso
- keep your elbows pinned behind your torso 
- keep a neutral head, neck, and spine

Execution: 
- bend your arms and curl the cables forward and towards your chest on each side
- contract your biceps
- keep your elbows pinned and extend your arms down at each side
- be sure you fully extend your arms between reps 
*for partial reps:
- begin with your arms extend 
- pin your elbows in place
- bend your arms and curl the cables forward in a partial rep 
- contract your biceps, hold tension even as you lower the cables and continue reps
- keep traps down, shoulders back

Double Cable Standing Curls

Compound Set

Rep Count: 12-15R each side
Tempo: 2 second hold at the top of each rep
Modification: banded neutral grip pulldown, or single arm dumbbell lat pullover

Target Muscle Groups: lats, mid back

Set Up:
- position a bench at ~75 degree incline
- position the bench in front of one side of the cable, seat of the bench facing away from the cable
- attach a single arm handle to the cable and position it high
- grip the handle with one hand, neutral grip 
- face the cable, extend your arm, and pull the cable as you step behind the bench
- straddle the seat of the bench with your legs
- press your chest and hips into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm overhead to begin
- hug the bench with your other arm to secure your torso in place
- keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- bend your arm and drive your elbow towards your hip on one side
- squeeze your arm in close by your side
- contract your lat
- extend your arm overhead again with control 
- keep shoulder back and traps down

Single Arm Chest Supported Neutral Grip Pulldown

Rep Count: 10R
Tempo: steady, quick 
Modification: dumbbell deadlifts or weighted back extensions 

Target Muscle Group: 

Set Up: 
- step behind the barbell, take a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- push your hips back, and bend forward to grip the barbell 
- grip the barbell wide, in a snatch grip
[line up your 2nd or 3rd finger with the widest ring on each side of the barbell. adjust to fit you]
- lift the barbell into the standing position, hold the bar in front of your torso
- contract your lats, think about breaking the bar around your torso
- keep the bar close to your body throughout
- pin your shoulders back, traps down 

Execution: 
- push your hips back and bend your knees
- bend your torso forward and lower the bar along the line of your legs towards the ground
- keep your chest facing forward and tap the bar to the ground 
- extend your legs, drive your hips in
- raise your torso and lift the bar into the standing position again 
- hold tension in your lats/entire posterior chain throughout, hold the contraction in your lats, mid, and low back

Barbell Snatch Grip Deadlifts

12/24 Back, Biceps

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

Porchia

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

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!

12/24 Back, Biceps

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