Name: Playbook - Sam Sweeney - 12/3 Back, Triceps
Uploaded: 2026-06-17T00:04:41.341Z
Duration: 75 min
Description: 12/3 Back, Triceps

Really loving the warm up and pre-exhaust sets, I'm feeling more mind to muscle connection 👌

Said it before, I’ll say it again…loving the breakdown of this split so freaking much 🙌🙌🙌

Megan

Amazing! Thank you for this split Sam it’s exactly what I needed for the end of year

Elaine Rondon

I think the best part of the videos is watching the cat and dogs wander around. 😂

Cherry

The targeted muscle isolation so far in this split is 😍😍

Robin

Nyakeh

Such a great back and tricep day! Love the format of the new split.

Tamara Feist

Manda

Dedra

It was good! My arms are now jelly from the triceps 🔥

Laura

I love that the sets are single exercises, perfect for a busy gym!

JANA

Jennifer

Joanne Nichols

Between chest yesterday and back today i literally can’t feel my upper body and im not upset 🔥

Chantal

Karen Arce

Amie

Lorena

Andrea

Melissa

Graziella

Ok but what was that compound set? 🔥🔥

Steph

Porchia

Holy molyyyyy prayer pulldowns gave me the SHAKES😻

Tiffany

This split might end up being my favorite of the year 🔥

Bradley

Sophie

Brittanie

Erin

Regina

Marta

Molly

Rachel

Kimmy

Anna Radoszek

It’s a love and hate relationship with back and triceps-lol! 😮‍💨

Suanne Camacho Tumaquip

JulieAnn

Jamie

Mike

Mary

Stephanie

Holy smokes.. triceps were giving out there at the end!

Bethany

Kimberly R

Silke

Happy Wednesday! 
 
Week 1 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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, Triceps: 

Mobility/Activation: 
a. Thread the Needle: 2S/6-10R total 
b. Scap Raises: 2S/10R

Strength: 
1a. Pre Exhaust: Neutral Grip Pull Ups: 2S/5R 
1b. Pre Exhaust: Cable Rope (or Banded) Facepulls: 2S/20R

2. Primary: T Bar or Landmine Close Grip Rows: 3S/6-8R 

3. Secondary: EZ Bar Lying Skull Crushers: 3S/8-10R 

4. Single Arm Pronated Grip Straight Arm (prayer) Pulldown: 3S/10-12R each side

5a. Cable Rope Tricep Extensions: 3S/20R [10 second hold at top of final rep]
5b. Standing Overhead Tricep Extensions: 3S/8-10R [3 second slow eccentric]

6. Machine Reverse Fly: 2S/5R drop 5R drop 5R

12/3 Training Day Overview

Rep Count: 6-10R total
Tempo: 2-3 second stretch on each side

Target: T spine

Thread the Needle

Rep Range: 10R 
Tempo: steady
Modification: assisted scap raises (use band or machine)

Target: back/lats, scapula

Scap Raises

Mobility and Activation

Rep Count: 5R
*band or machine assisted, bodyweight, or weighted for difficulty
Tempo: steady 
Modification: neutral grip pulldowns (close grip bar or double cable handles)

Target muscle group: back/lats

Set Up: 
- stand on a bench under the neutral grip pull up bar
- extend your arms overhead to grip the handles with a neutral grip
- allow your body to hang down from the bar extended
- keep legs straight or bend knees and cross feet behind you
- squeeze your glutes, set a neutral pelvis position, and brace
- keep elbows squeeze close

Execution: 
- depress your scapula
- bend your arms and pull your chest towards the bar
- drive your elbows down, keep them squeezed close, in front of you
- lift chin to or over the bar
- contract your lats/back
- extend your arms and lower your body away from the bar
- be sure to fully extend your arms and reset scapula between reps

[Assisted] Neutral Grip Pull Ups

Rep Count: 20R
Tempo: steady 
Modification: bent over dumbbell face pulls

Target muscle groups: mid back, rear delts

Set Up: 
- attach a cable rope and position it high 
- step in front of the cable, facing the rope
- extend your arms forward and grip the ends of the rope with a neutral grip, thumbs facing you
- step away from the cable 2-3 steps
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- point your chest towards the rope

Execution: 
- bend your arms, drive your elbow wide
- rip the rope apart and pull the rope towards your face
- contract your mid back/rear delts at the top of the rep
- extend your arms forward and return the rope to the start position

Cable Rope [or Banded] Face Pulls

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: bent over neutral grip dumbbell row

Target muscle group: back 

Set Up: 
- position one end of the bar in the landmine attachment or place one end of the bar in the corner of a rack or room 
- load the free end of the bar with an appropriate weight 
- step behind the end of the bar, facing away from the landmine, straddle the bar
- loop the close grip handle under the bar, grip the handle with a neutral grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the bar below you
- extend your arms and hold the bar below your chest
- keep a flat back

Execution: 
- retract your scapula
- bend your arms, drive your elbows towards your hips on either side, squeeze them in close
- row the bar to your chest
- contract your mid back, lats
- extend your arms and lower the bar towards the ground again

T Bar or Landmine Close Grip Row

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell skull crushers

Target muscle group: triceps

Set Up: 
- grip the ez bar with a pronated grip, just inside of shoulder width
- lie on a flat bench in a supine position 
- plant your feet on the ground
- extend your arms and position the bar over your chest
- pin your elbows over your delts

Execution: 
- bend your arms and lower the bar towards your forehead
- lower the bar to a 90 degree bend in your arms, keep elbows pinned over your delts
- extend your arms and press the bar over your chest again 
- contract your triceps

Lying EZ Bar Skull Crushers

Rep Count: 10-12R each side
Tempo: steady 
Modification: banded pull down, or dumbbell pullover

Target muscle group: lats

Set Up: 
- attach a single arm handle to one side of the cable, position it just above your shoulders
- step in front of the cable, facing the handle
- grip the handle with one hand, pronated grip
- extend your arm forward and towards the cable and step away from the cable 3-4 steps
- plant your feet on the ground, set your brace
- bend your torso forward, extend your arm overhead
- keep your arm straight

Execution: 
- depress your scapula
- lift your torso upright and pull the cable to your side with a straight arm
- contract your lat
- bend your torso forward again
- return the cable to the overhead position again and stretch through your lat at the bottom of the rep, chest facing the ground
- keep traps down
- reset scapula each rep

Single Arm Pronated Grip Cable Straight Arm [Prayer] Pulldown

Rep Range: 20R 
Tempo: 10 second hold at the top of your final rep, each set
Modification: banded tricep extensions, bent over tricep kickbacks

Target muscle group: triceps

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
- plant your feet on the ground and brace
- bend your arms at 90 degrees and pin your elbows to your sides
- pin your traps down, shoulders back

Execution: 
- think about pulling the rope apart as you extend your arms down towards the ground
- contract your triceps
- keep elbows in place and bend your arms to return the rope to the start position, 90 degree bend in your arms

Cable Rope Tricep Extensions

Rep Range: 8-10R 
Tempo: 3 second eccentric 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in both hands, pin the head of the dumbbell between your hands, palms facing up
- stand in a staggered stance or with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down 
- lift the dumbbell into the overhead position, armpits pointing forward
- pin your elbows over your shoulders

Execution: 
- bend your arms and lower the dumbbell behind your head
- lower the weight to a 90 degree bend in your arms
- extend your arms and lift the dumbbell into the overhead position again 
- contract your triceps

Standing Dumbbell Overhead Tricep Extensions

Compound Set

Rep Count: 5R drop 5R drop 5R
Tempo: steady
Modification: chest supported dumbbell reverse fly 

Target muscle group: mid/high back, rear delts

Set Up: 
- sit on the reverse fly bench, press your chest into the pad, plant your feet on the ground
- extend your arms forward to grip the handles with a neutral grip
- pin a slight bend in your arms
- keep your traps down

Execution: 
- retract your scapula
- pull the handles back and out to either side 
- contract your mid/high back and rear delts at the top of the rep, handles in line with your rear delts
- bring the handles forward again with control

Machine Reverse Fly

12/3 Back, Triceps

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

6/16 Quads, Glutes

Audry

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

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 ♾️

Katie

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

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

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 💀🫠

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)

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!!

12/3 Back, Triceps

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