Name: Playbook - Sam Sweeney - 12/31 Back, Biceps [DELOAD WEEK]
Uploaded: 2026-06-17T00:04:43.127Z
Duration: 40 min
Description: 12/31 Back, Biceps [DELOAD WEEK]

Really starting to love these zottman curls 💪😍

Megan

Perfect timing for deload week with the time of week here and a busy gym so just need to be in and out ☺️

Katie

Solid as a deload and coming back after an unintentional week off!!😅

Nick

Perfect workout since I have been on vacation for 2weeks.

Cara

Michelle 

Bree

Happy New Year!!! 🎊 Such a quick and fun one!

Millie

Aimee

Tiffany

Barbi

Marsha Ross

Amanda

Mike

JulieAnn

Andrea

Kimmy

Great way to finish the year! Thank you for keeping motivated with awesome workouts everyday. Happy New year! 🥳

Sophie

Alexandra VanHook

Marta

Regina

Added a bicep burnout - hammers ss with 21’s b/c I love torture 🥵

Michele Durham

Hannah

Porchia

Short and sweet and feeling strong! 💪🏻

Lexi

Corrine

Happy Tuesday!

Week 6 of 6 week split- 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: 1S/12-15R 
*no rest between a and b*
1b. Cable Rope Straight Arm Pulldown Hold: 1S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Wide Grip Lat Pulldown: 3S/6-8R [2 second eccentric each rep] 
*90 seconds rest between sets*

3. Kettlebell Gorilla Row: 3S/10-12R 

4. Standing Dumbbell Zottman Curls: 3S/12-15R 

5. Banded Pull Aparts: 3S/20R

12/31 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 
Tempo: steady 
Modification: dumbbell bent over row

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- stand with feet wider than hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees
- bend your torso forward so your chest is facing the ground
- extend your arms down so the kettlebells are directly below your front delts
- keep a flat back and a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your hips on each side
- squeeze your elbows by your sides and contract your mid back/lats at the top of the rep 
- extend your arms and lower the kettlebells to tap the ground again 
- keep chest facing the ground

Kettlebell Gorilla Row

Rep Range: 12-15R
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, supinated grip to begin 
- extend your arms down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your elbows to your sides

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side 
- contract your biceps and rotate your grip to pronated at the top of the rep 
- extend your arms and lower the dumbbells towards the ground again 
- rotate your grip back to supinated at the bottom of the rep 
- keep elbows by your sides
- keep traps down, shoulders back

Standing Dumbbell Zottman Curls

Rep Count: 20R
Tempo: steady 
Modification: dumbbell rear delt fly

Set Up: 
- grip a long loop band in both hands, pronated grip, about shoulder width apart
- extend your arms straight forward and position the band in line with your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso 
- pin a very slight bend in your elbows

Execution: 
- lead with your pinkies and pull the band apart and out to your sides
- contract your rear delts, mid/high back at the top of the rep 
- keep arms straight 
- bring arms forward again and back to the start position
- control the tension of the band

Banded Pull Aparts

12/31 Back, Biceps [DELOAD WEEK]

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

Jennifer

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

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

Nyakeh

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!!

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!

12/31 Back, Biceps [DELOAD WEEK]

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