Name: Playbook - Sam Sweeney - 12/6 Back and Biceps
Uploaded: 2026-06-17T00:04:46.746Z
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 Conger

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

Emily

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

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

Jennifer

6/16 Quads, Glutes

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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!

Michelle 

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

JulieAnn

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!

12/6 Back and Biceps

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