Name: Playbook - Sam Sweeney - 12/29 Back, Biceps, Rear Delts
Uploaded: 2024-03-04T17:09:28.636Z
Duration: 50 min
Description: 12/29 Back, Biceps, Rear Delts

Quick yet efficient lat and bicep pump 😊

Megan

Combined back with chest day and it was a really good deload 💃

Jacque

Yanely

Bryden

Love that I can get these workouts in easy with a few weights and some bands!!

Rachelle

Kimmy

Still doing unassisted pull ups even on deload week as I’m just too happy to do them now 😁

Deja

Steven

On an antibiotic to kick this sinus infection.. end of the year has been ROUGH! Ready to start 2024 strong!

Corrine

Nice and quick deload workout to end the week 💪🏽

Dedra

I again added leg day with this! I like the combo! Really great deload week 🔥

Mia Arrowsmith

Tish

🔥🔥🔥 can’t wait for this new split!!! It’s like Christmas waiting for it🥰

Megan Laudick

Porchia

Great deload arm day 💪🔥 didn’t realize how much my body needed this ❤️

Chelsey

💪🏼🔥⭐️⭐️⭐️⭐️⭐️

Paula

2-4-1. 🦵🏾💪🏾🦵🏾💪🏾🔥

Kiki

Happy Friday!

WELCOME TO DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

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. Band/Machine Assisted Chin Ups: 3S/6-10R

2. Decline Dumbbell Pullover: 3S/10-12R

3. Banded Pull Aparts: 3S/12-15R 

4. Seated Single Arm Bent Over Rear Delt Row: 3S/6-8R each side

5. Seated Bent Forward Concentration Curls: 3S/6-10R 

6. Cable Rope Curls: 2S/10-12R

12/29 Training Day Overview

Rep Range: 6-10R
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

Banded/Machine Assisted Chin Ups

Rep Range: 10-12R
Tempo: steady 
Modification: flat bench or floor pullover

*slide a plate or two under one end of a flat bench to create a slight decline 

Set Up:
- position yourself on the decline bench so your head is at the low end of the bench 
- glue your mid back to the bench 
- grip a dumbbell in both hands so your palms are up and you secure the head of the dumbbell between your palms
- extend your arms and hold the dumbbell over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight

Execution: 
- lower the dumbbells over your head and towards the ground behind you
- stretch through your core and lats
- pull the dumbbell back over your chest
- contract your lats and core at the top of the rep

Decline Dumbbell Pullover

Rep Range: 12-15R
Tempo: steady 
Modification: dumbbell rear delt fly

Set Up: 
- stand with feet hip width apart
- grip a large loop band shoulder width apart, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep an upright torso, neutral head, neck, and spine
- extend your arms straight out in front of you, hold the band in line with your chest

Execution: 
- keep your arms straight and pull the band apart
- when your arms are out to your sides, hands in line with your delts, contract your rear delts
- release the band and bring your arms forward again, in line with your chest
- keep your traps down, shoulders back 
- keep arms and wrists straight

Banded Pull Aparts

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip
- sit on the edge of the bench, plant your feet on the ground
- pull belly button to spine and set your brace
- keep a neutral head, neck, and spine and lean your torso forward so your chest is over your knees
- extend your arm holding the dumbbell down towards the ground on one side, dumbbell below your front delt

Execution: 
- retract your scapula and bend your arm
- drive your elbow wide, 45 degrees from your torso 
- when your elbow is in line with your rear delt, contract your rear delt/high/mid back 
- extend your arm and lower the dumbbell towards the ground again with control

Seated Single Arm Bent Over Rear Delt Row

Rep Range: 6-10R
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- sit on the edge of the bench, plant your feet on the ground
- pull belly button to spine and set your brace
- keep a neutral head, neck, and spine and lean your torso forward towards your knees
- extend your arms down in between your legs, pin your elbows to the inside of your knees

Execution: 
- drive your elbows into your knees
- curl the dumbbells up and towards your chest
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again with control 
- keep your shoulders back, traps down

Seated Bent Forward Concentration Curls

Rep Range: 10-12R 
Tempo; steady 
Modification: standing hammer curls

Set Up: 
- attach a cable rope to one side of the cable and position it low
- step in front of the cable and face the grip 
- grip the rope with a neutral grip on each side
- extend your arms down in front of your torso
- pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs and keep a neutral head, neck, and spine

Execution: 
- keep your elbows pinned by your sides and bend your arms as you pull the rope
- curl the rope towards your chest, pull the rope apart at the top of the rep 
- contract your biceps
- lower the rope and extend your arms towards the ground again with control 
- keep shoulders back, traps down

Cable Rope Curls

12/29 Back, Biceps, Rear Delts

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

Audry

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

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

Kody Young

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!

Katie

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

12/29 Back, Biceps, Rear Delts

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