Name: Playbook - Sam Sweeney - 12/6 Back and Biceps
Uploaded: 2024-03-04T17:09:27.221Z
Duration: 65 min
Description: 12/6 Back and Biceps

yangBAE

Ooo that cable straight arm pulldown felt nice 🔥

Jessica

Perfect back and bicep workout!! 👍🏻💪🏻❤️🥰

Donalee

My back and biceps are on fire from this one🔥🔥

Kaitlyn

Katie

Veronica

Joyce

Extra spicy one today ❤️‍🔥 these “slow to grow” biceps of mine have truly been feeling stronger by the week in this current split 🙌

Megan

Kristina

Loved this one! I liked the varied rep counts

Cayla

Dominique

Abby

Ashley

Kimmy

DeAnna

Perfect! Loved the strength and mobility balance👌

Bryden

Judith Harris

Kristy

Loved this one! Back day is always my favorite ❤️

Mia Arrowsmith

This program helps my mental health so much 🙌🏻

Janelle

I love a great back workout and enjoyed different movements.

Amie

Lizz

April

Jennifer Glenn

Back and bis is becoming my favorite day of the week

Brittany

Shelby

Laryn Welch

Porchia

Kaylin

Audry

Able tonshow sign of strength through out 🔥🔥

Lakshmi Neelesh Nimmagadda

Kenia

Tasha

Samantha

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/6-10R 
1B. Wide Grip Lat Pulldowns: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Supinated Grip Pin Stop Barbell Row: 4S/6-8R [2 second hold at the top of each rep] 

Compound Set: 
3A. Cable Pullover [from floor]: 3S/8-10R [3 second eccentric] 
3B. Straight Bar Cable Curls: 3S/5R drop 10R 

4. Seated Out to In Hammer Curls: 6S/8R [30 seconds rest between sets]

Compound Set: 
5A. Neutral Grip Single Arm Chest Supported Row: 3S/10-12R each side [2 second hold at the top of each rep]
5B. Double Cable Alternating Recline Curls: 3S/8-10R each side

12/5 Training Day Overview

Rep Range: 6-10R 
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 Ups

Rep Range: 4-6R, 4-6R, 4-6R, 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 Pulldown

Compound Set

Rep Range: 6-8R 
Tempo: 2 second hold at the top of each rep
Modification: supinated grip dumbbell row 

*if you do not have pins to your barbell rack, simply stack plates or platforms under the plates on each side of the barbell to create your controlled ROM

Set Up: 
- set the pins or racks on either side of your barbell rack, between mid shin and just below your knee 
[the higher you set your pins, the less bent over your will need to bee] 
- position your barbell on the pins/racks
- step up to the barbell, position your mid foot directly under the barbell [each foot]
- point your toes forward, plant feet on the ground in a hip width stance
- drive your big toes into the ground 
- squeeze your glutes, drive your ribs down, and brace 
- keep a “big chest”- shoulders down and back [do not let shoulders roll forward as you bend over] 
- push your hips back, hinge, and bend your torso forward, chest facing the ground 
- grip the bar just outside hip width, supinated grip 

Execution: 
- retract your scapula and pull the bar off the pins as you row the barbell to your chest
- drive your elbows towards your hips and contract your mid/high back at the top of the rep, hold for 2 seconds 
- release the barbell with control until you tap the bar on your pins/racks
- arms should be fully extended at the bottom of the rep 
- keep chest facing the ground, back flat, spine neutral 
- keep wrists straight 
- keep this a controlled movement, try not to raise your torso as you row

Supinated Grip Pin Stop Barbell Row

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: lying dumbbell straight arm pullover 

Set Up: 
- attach the straight bar to the cable and position it low 
- lie on the ground, feet pointing away from the cable/bar
- reach your arms overhead, behind your head to grip the bar with a pronated grip on each side 
- keep your arms straight [slight bend is ok] 
- keep tension and hold position in your shoulders by thinking about breaking the bar with your hands 
- pin your 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 lats pull the bar over your head 
- think about your lats pulling the bar to you mid line [through your elbows] 
- contract your lats/low lats
- use a 3 second eccentric to release the bar back behind  your head with control 
- keep arms straight and really feel the stretch through your lats at the bottom of the rep

Lying Cable Straight Arm Pullover

Rep Count: 15R total [5R drop 10R] 
*drop the weight by 20-50%
Tempo: steady 
Modification: standing dumbbell curls 

Set Up: 
- attach a straight bar to the cable and position it low
- step in front of the cable, face the cable 
- grip the straight bar with a supinated grip 
- plant feet on the ground, hip width stance, toes forward
- squeeze glutes, brace 
- pin your elbows to your sides
- keep a neutral head, neck, spine 

Execution: 
- keep your elbows at your sides and pull the cable as you curl the bar towards your chest
- contract your biceps 
- release the weight with control until your arms are extended down in front of you again 
- make sure your arms are fully extended at the bottom of the rep 
- keep shoulders back, traps down

Straight Bar Cable Curls

Rep Count: 8R
Tempo: steady 

*30 seconds rest between sets 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support 
- plant your feet on the ground
- drive your ribs down, brace your core
- pin your elbows at a ~45 degree angle from your torso 

Execution: 
- lead with your thumbs, keep your elbows pinned in line with and at ~45 degree angle from your torso and curl your dumbbell up and towards the center of your chest
- when your thumbs meet at the top of the rep, contract your biceps 
- lower the dumbbells with control until your arms are extended down and out at your sides
- elbows should not move 
- shoulders should stay down and back  [traps down]

Seated Out to In Hammer Curls

Rep Range: 10-12R each side 
Tempo: 2 second hold at the top of each rep 

Set Up: 
- position a bench at a 75 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and position your chest/hips [torso] against the back of the bench 
- extend your arms down from your shoulders on either side of the bench 
- squeeze your glutes and brace
- keep head, neck, spine neutral 

Execution: 
- bend your arm and drive your elbow towards your hip as you row the dumbbell on one side 
*opposite arm should be gripping the dumbbell with a neutral grip, arm extended
- squeeze your elbow to your side, contract your lat and hold for 2 seconds 
- release the dumbbell with control as you extend your arm back down towards the ground 
- complete all reps on one side before moving to the next 
- keep wrist straight

Single Arm Chest Supported Dumbbell Row [neutral grip]

Rep Range: 8-10R each side 
Tempo: steady
Modification: seated bench recline curls 

Set Up: 
- attach a single arm handle to each side of the cable and position it low on each side 
- grip each side of the cable with a supinate grip 
- step to the center of the cable, take 2-4 steps forward, facing away from the cables 
- extend your arms back towards the cables, pin your elbows behind your torso 
- squeeze your glutes, drive your ribs down, brace your core

Execution: 
- pull the cable and curl one handle towards your shoulder on one side 
- contract your bicep 
- release the cable with control until your arm is fully extended back towards your cable 
- alternate curling on each side 
- keep elbows pinned behind your torso 
- keep chest up and traps down [shoulders back]

Double Cable Alternating Recline Curls

12/6 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

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

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!

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

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 ❤️

12/6 Back and Biceps

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