Name: Playbook - Sam Sweeney - 12/8 Back, Biceps, Rear Delts
Uploaded: 2026-06-17T00:04:44.798Z
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.

Steve

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 Heier

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.

Sam V

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

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

Jennifer

6/16 Quads, Glutes

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 ♾️

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

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

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 🔥

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

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!

12/8 Back, Biceps, Rear Delts

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