Name: Playbook - Sam Sweeney - 12/8 Back, Biceps, Rear Delts
Uploaded: 2024-03-04T17:09:28.571Z
Duration: 75 min
Description: 12/8 Back, Biceps, Rear Delts

Megan

Arms felt like they were gonna pop off at the end 😂

Kody Young

Rhonda

Claire

Lillian

Am I…..am I starting to love back days?!

Audry

Paula

Becky

Definitely seeing progress with my chin ups 💪🏻

Chelsea

Great great workout. Had to use bands today.

Steven

Yesenia

My back and definitely my biceps were on fire 🔥.

Dedra

Dominique

Missy

🔥🔥🔥🔥. Happy Friday 🤗. Thank you Sam

Lorena

Tiffany

Jemme

Laurie

The most challenging yet. The upright rows laying down changed the game forever. 🙌🏻

Reyd

Didnt feel like we targetted the whole back much, but what we did work felt great!

Sarah

Regina

Someone asked me about the lying pullover. They were very impressed

Clarissa

Seems harder then normal. ❤️ it. Thank you.

Back day is one of my favs and going into this one it never disappoints on a Friday

Porchia

Morgan

I love the detail in which you outline the setup and execution of the movements - I’m not new to lifting but the cues and reminders of what to trigger are very helpful!

Kristie

Cable rows and face pull were a nice challenge

Tasha

Chelsey

Megan Laudick

🔥🔥🔥 solid workout this morning!!

Stephanie

Happy Friday!

Week 4 of 6 week split

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. Chin Ups: 4S/4-6R 
	
2. Seated Cable Straight Arm Pullover [facing away]: 4S/3-5R slow eccentric + 3-5R steady tempo [6-10R total- 3 second eccentric on your first 3-5 reps, steady tempo on final 3-5 reps]
	
3. Bent Over Alternating Gorilla Row: 4S/20R total 
	
4a. Single Arm Cross Body Cable Curls: 3s/8-10R each side [2 second pause at the top of each rep]
4b. Seated Dumbbell Corkscrew Curls: 3S/5R drop 5R drop 10R [20R total- drop the weight by 20-40% each drop set]
	
5a. Lying Cable Rope Upright Row: 3S/15R [2 second pause at the top of each rep] 
5b. Seated Cable Rope Facepull:  3S/30R total 
	
6. Supinated Grip Inverted Row: 2S/F

12/8 Training Day Overview

Rep Range: 4-6R
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

Chin Ups

Rep Range: 3-5R slow eccentric + 3-5R steady
*6-10R  total 
Tempo: 3 second eccentric on first 3-5 reps, steady tempo on final 3-5 reps
Modification: seated banded straight arm pulldown, or dumbbell pullover

Set Up: 
- position an incline bench in front of one side of the cable, seat facing away 
- attach a straight bar to the cable, position it high 
- step in front of the cable, grip the straight bar with a pronated grip
- face away from the cable and pull the bar to sit on the bench, chest facing away from the cable
- plant your feet on the ground, drive your back into the back pad of the bench 
- extend your arms overhead, a slight bend in your arms is ok
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs

Execution: 
- use your lats to pull the cable down over your chest and in front of your torso
- contract your lats
- release the cable with control as you extend your arms overhead again with control 
- keep control of the movement through your lats and core a
- keep your glutes glued to the seat

Seated Cable Straight Arm Pullover [tempo change]

Rep Count: 20R total 
Tempo: steady

*dumbbells or kettlebells

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- get into a wide stance, wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest is facing the ground
- extend your arms towards the ground so your kettlebells are directly below your chest
- keep a neutral head, neck, and spine

Execution: 
- keep one arm extended
- retract your scapula on the other side as you lift the kettlebell off of the ground
- bend your arm and drive your elbow towards your hip on one side, squeeze your elbow in close
- contract your lat, high/mid back 
- release the kettlebell and extend your arm toward the ground again with control 
- alternate rowing on each side 
- keep your chin tucked

Bent Over Alternating Gorilla Row

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm dumbbell cross body curls

Set Up: 
- attach the single arm handle to one side of the cable and position it low
- step in front of the cable facing 90 degrees from the handle
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handle with the hand closest, supinated grip 
- pin your elbow to your side

Execution: 
- bend your arm and pull the cable across your torso and towards your outside delt
- contract your bicep
- keep your elbow pinned and release the cable as you extend your arm towards the ground again with control 
- keep your wrist straight

Single Arm Cross Body Cable Curls

Rep Count: 5R drop 5R drop 10R 
*20R total
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin
- sit on a bench with back support
- plant your feet on the ground
- pull belly button to spine and brace
- extend your arms down by your sides
- pin your elbows in line with or slightly behind your torso

Execution: 
- keep your elbows pinned and curl the dumbbells away from the ground and towards your delts
- rotate your grip to supinated at the top of the rep 
- contract your biceps
- release the weight with control as you extend your arms towards the ground again with control
- rotate your grip back to neutral at the bottom of the rep  
- keep your shoulders back, traps down

Seated Dumbbell Corkscrew Curls [drop set]

Compound Set

Rep Range: 15R 
Tempo: 2 second pause at the top of each rep
Modification: dumbbell or banded upright row 

*use one side of the cable and lie on the ground in place of seated cable if needed

Set Up: 
- attach a cable rope to the seated cable machine
- sit on the bench facing the rope, plant your feet on the ground
- grip the rope with a pronated grip
- lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms holding onto the rope down in front of your torso
- keep your traps down, back glued to the bench

Execution: 
- bend your elbows and drive them high and wide as you pull the rope
- ripe the rope apart as you pull  
- lift the rope until it is in line with our chest, elbows above your delts
- contract your lateral delts at the top of the rep 
- release the rope and extend your arms down in front of your torso again with control 
- keep your upper back and glutes glued to the bench

Lying Cable Rope Upright Row

Rep Count: 30R 
Tempo: steady
Modification: seated banded or cable facepull

Set Up: 
- attach the rope to the seated cable machine
- sit on the bench, facing the rope
- plant your feet on the platforms in front of you, slight bend in your legs
- grip the rope with a neutral grip
- sit with an upright torso
- pull belly button to spine, and set your brace

Execution: 
- lead with your thumbs
- bend your elbows and pull the rope towards your face
- rip the rope apart on either side of your face and drive your elbows wide 
- contract your rear delts, high back 
- release the rope and extend your arms forward again with control 
- keep your traps down and shoulders back

Seated Cable Rope Facepull

Rep Count: Failure
*as many reps as you can with good form
Tempo: steady 
Modification: bend your legs and plant your feet on the ground

Set Up: 
- set the bar on the rack so you are able to grip the bar while lying underneath 
- lie in a supine position on the ground so your chest is directly under the bar
- extend your legs and point your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms straight up and grip the bar with a supinated grip 
- keep full body tension, stiff torso and lift your hips off of the ground
- keep your feet resting light on the ground
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms
- drive your elbows to your sides and row your chest towards the bar
- squeeze your elbows in tight to your sides, contract your mid/high back and lats
- extend your arms and release your chest from the bar with control 
- lower your body towards the ground again 
- keep your wrists straight
- keep your body traveling in a straight line

Supinated Grip Inverted Row

12/8 Back, Biceps, Rear Delts

Ashlee

Jody

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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

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 🧡

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 ❤️

12/8 Back, Biceps, Rear Delts

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