Name: Playbook - Sam Sweeney - 12/27 Back and Biceps
Uploaded: 2024-03-04T17:09:27.349Z
Duration: 65 min
Description: 12/27 Back and Biceps

Sara Athey

Katie

yangBAE

That was awesome!! I love love love this split! Back day best day! 💪

Kody Young

Courteneay

Lots of great rear delt love in here, which made me feel so powerful and aligned in all my lifts today 💪💖

Megan

Good! Had to improvise a few moves cause I’m not quite there yet. But awesome workout!

Courtney

My first session from this app. Really enjoyed it! Few different ideas thrown in from my usual workouts. Highly recommend!

Nicola

Might need someone to fed me tonight. Great workout. Arms are dead

Eric Hall

Maybe my favorite back and bi workout I’ve done on here!!

Kate

Janelle

So good!!! Love this back & bicep workout!!!

chelsea

Julieann Cunningham

Alli

Love the focus on upper back; tried pull ups for shits n giggles after this and I cranked out 15 uninterrupted!!!

Anastasia L

Just Jess

Loved that the last workout was such a challenge. It gives me something to work on.

Shelby

Gonna miss this split!! Such a good back and bi burn 🔥

Audry

Kimmy

Making this my deload week but even with that this was a great workout!

Nyakeh

Took me a min to get into my workout today because the gym was busy but I got it done and it was good

Porchia

Heather

Feeling the back gains even though I’ve missed a few back days recently🥰🥰

Kirsten

Biceps set, WOW!!!! And my quads were killing me on hypertensions. 😳

Melissa

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. Kettlebell Hyperextension Rows: 10S/10R [every 30 seconds] 

Compound Set: 
3A. Single Arm Cable Pullover: 3S/6-8R [3 second eccentric]
3B. Machine Reverse Fly: 3S/20R [partial reps from the top] + 10 second hold on the final rep each set] 

Compound Set: 
5A.Single Arm Cross Body Curl: 3S/10-12R each side
5B. Seated Dumbbell Curls: 3S/60 seconds 

6. Supinated Grip Inverted Row: 4S/30 seconds [15 seconds rest + 15 seconds hold]

12/27 Training Day Overview

Rep Range: 10-12R 
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 Up

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 Pulldowns

Compound Set

Rep Count: 10R
Tempo: steady, quick 
Modification: kettlebell/dumbbell bent over row 

*every 30 seconds 

Set Up: 
- set up on the hyperextension machine so the pad is in line with the crease of your hips, or just slightly below, toes forward
- squeeze your glutes, push your hips into the pad, pull your belly button to spine and brace/create a stiff torso
- grip a kettlebell in each hand with a neutral grip 
- depress your scapula and contract your lats
- begin with kettlebells resting on the ground, arms extended 

Execution:
- use your trunk/core to lift your torso
- lift the kettlebells off the ground, retract your scapula, and bend your arms as you drive your elbows towards your waist 
- keep your entire trunk stiff and contract the from mid/high back all the way down your posterior chain at the top of the rep
- lower your torso as you extend the arms back down towards the ground
- keep a neutral head/neck/spine throughout
- keep feet planted on the platform.

Kettlebell Hyperextension Row

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: single arm dumbbell pullover

Set Up: 
- use no cable attachment
- lie on the ground, feet pointing away from the cable/bar
- reach your arms overhead, behind your head to grip the knob of the cable with one hand, neutral grip 
- keep your arm straight [slight bend is ok] 
- pin your glutes/hips and mid/high back to the ground
- squeeze your glutes, tuck your ribs and brace your entire trunk [full body stiffness to hold yourself in posiiton] 

Execution: 
- use your lat pull the cable over your head 
- think about your lat pulling the cable to you mid line [through your elbows] 
- contract your lat/low lat
- use a 3 second eccentric to release the cable  back behind  your head with control 
- keep arm straight and feel the stretch through your lat with your arm overhead
- core should be tight and contracted throughout

Single Arm Cable Pullover

Rep Count: 20R partial reps from the top 
Tempo: steady pulses, 10 second hold at the top of the final rep, each set

Set Up; 
- position yourself on the reverse fly machine with your chest pressed against the pad of the machine. 
- grip with handles with a neutral grip, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in your elbows and plant your feet firmly on the ground [keep your chest pinned to the pad]

Execution: 
- retract your scapula and fly the weight back until your hands are in line with the rear delts
- contract your mid/high back. 
- release the handles with control .5 rep before pulling the handles into a full fly again
- contract your mid/high back  and continue with 20 pulsing reps
- on your final rep, hold at the top for 10 seconds

Machine Reverse Fly

Rep Range: 10-12R each side 
Tempo: steady 
Modification: dumbbell cross body curl 

Set Up: 
- use no handle attachment, position the cable low 
- stand next to the cable, facing 90 degrees from the cable 
- grip the knob of the cable with the hand closest, pronated grip 
- take 2-3 steps from the cable 
- pin your elbows by your side 
- squeeze your glutes, pull your belly button to you spine and brace

Execution: 
- lead with your thumb and pull the cable across your chest and towards your opposite shoulder
- contract your bicep
- release the cable with control and extend your arm back down towards the cable again 
- keep your traps down, shoulder back

Single Arm Cross Body Cable Curls

Time: 60 seconds 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support 
- extend your arms down by your sides, pin your elbows by your side in line with your torso or slightly behind 
- pull your belly button to spine and drive your ribs down to brace 

Execution: 
- dig your elbows into your sides
- twist the dumbbells from a neutral to supinated grip at the top of the rep as you curl the dumbbells towards your shoulders 
- contract your biceps 
- rotate the dumbbells back to neutral grip at the bottom of the rep, arms extended down by your sides again 
- make sure to fully extend your arms each rep
- keep traps down, shoulders braced

Seated Dumbbell Curls

Time: 30 seconds 
* 15 seconds rest, 15 seconds hold 
Tempo: steady, 15 second hold
Modification: legs bent- feet planted on the ground + rack the barbell to a slightly higher position 

Set Up: 
- position the bar on the rack so you are able to grip it with both hands and extend the arms down without your back resting on the ground
**the lower the bar the more horizontal the pull will be- the less assistance you will get from your lower body. Bend your knees and plant your feet on the ground or position the barbell higher on the rack to modify
- grip the bar with a supinated grip, shoulder grip width
- extend your legs out, point your toes
- squeeze your glutes, pull belly button to spine and create full body stiffness
- keep your hips extended up so your body makes a straight line, hold this position

Execution: 
- retract your scapula, bend your elbows, and pull your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- lower your body back towards the ground with control, until arms are extended

Supinated Grip Inverted Row

12/27 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

April

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

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 ❤️

12/27 Back and Biceps

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