Name: Playbook - Sam Sweeney - 12/27 Back and Biceps
Uploaded: 2026-06-17T00:04:46.656Z
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!!

Janelle

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

chelsea

JulieAnn

Alli

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

Anastasia L

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

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

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!

12/27 Back and Biceps

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