Name: Playbook - Sam Sweeney - 2/1 Back and Biceps [CHALLENGE WK5/DAY2]
Uploaded: 2026-06-17T00:04:48.112Z
Duration: 65 min
Description: 2/1 Back and Biceps [CHALLENGE WK5/DAY2]

Olivia

Raksha Pandey

Victoria

i skipped the burnout session this time 😂

yangBAE

Lizzie Paschal

Loved the deficit deadlifts!! It’s been a hot minute since doing any deadlifts so it was nice to hit it today 👌🏻

Allie Green

I died at the back extension rows 😂 loved it though 🔥

Lisa

Sammi

More PRs today and first time ever using the 45 plates for my deadlifts! Loving this week!

Megan

Diana

I can see my weak spots easily with this workout! Not only pull-ups but biceps! Thank you! First banded pull-ups I ever did! 🙏🎊🎉😍❤️

Donalee

Somehow my pull ups got worse.. two bands assisting. I’m physically incapable of those and inverted rows for some reason. I’ve dealt with a lot of pinched nerves from wrist to neck - at 33! I’ll focus on what things I improved on instead. It took me a LONG time to finish those inverted rows but SOMEHOW I did it. Sets of five but I did it. I finished.

Amanda

Soona

Firuza

Unrelated, I accidentally reported someone's comment!!! Thought I locked my phone's and next thing I know I was clicking around!!

Caroline Kuc

I have no idea where I have gone wrong thru the years but I cannot do inverted rows! Not with assistance, not with the bar high… not with bent knees. My max is 3… it’s super frustrating to not know how to change your body structure or form to make improvements in this area. 😣

Janna Klinghagen

Caitlin Sparks

The exercises chosen in the triset would have been great if I had the gym to myself 😅 I had to separate out each workout which made my workout pretty long. Other than that, a good workout!

Kylee

Melissa

I need a supinated grip inverted row tutorial. I just….don’t have the range? I pull myself up and only go a few inches? Thanks!!

Mallory

Marsha Ross

Survived another killer workout. I know I will be feeling it tomorrow.

Dedra

Holy inverted rows! My back felt amazing after this workout.

DeAnna

Those 10-20-30’s will getcha! 💪🏻💪🏻💪🏻

Nicole

Sonia

Veronica

Inverted supine grip BB rows are my new favorite 🤩

It was great as always! Noticed a lot of improvement on my pull ups (less assistance now)! Thank you for always pushing us!

Cherryl

Jordyn

Those inverted rows were deceivingly hard 😅

Caitlin

Alli

Marelys Duenas

Natasha

Heather

Carla

Amanda Howell

55 secs on my chino up hold! That’s 10 up from last time 🙌

Sarah

I love this program so much! Another great one! 🦍

Kody Young

Crazy ass back workout 💪.  Definitely felt this one. 💯 Be prepared everyone.

Julie Lindsey

as much as i love the trisets it’s hard to occupy three diff parts of a public gym for 4sets of 3 exercises! great workout though :)

Kelly

Mia Arrowsmith

Shannon Smolinski 

Karissa

Anne

Jean

[Challenge week 5/day 2]

Happy Tuesday!

2/1 Training Day Overview: 

Warm Up: foam roll, 10 mins rower [or steady state cardio of your choice], dead hang from bar. 

1. Pull Ups: 5S/4-6R [1-2 warm up sets- weighted for difficulty]

Triset: 
2. Deficit Deadlift: 4S/10R
3. Neutral Grip Double Cable Lat Pull Down: 4S/20R
4. Back Extension Row: 4S/30R

Compound Set:
5. Seated Hammer Curls: 3S/6-8R [2 second pause at the bottom of each rep]
6. Seated Single Arm Concentration Curls: 3S/8-10R each side [2 second hold at the top of each rep]

7. Supinated Grip Inverted Row: 6S/10R [every 10 seconds]

8. Burnout Challenge: Chin Up Iso Hold: 1S/Failure [check back at your time held during weeks 1 and 3. Track your time]

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: steady
Modification: banded pull ups, assisted pull up machine, inverted rows. 

*weighted for difficulty if you are to that point where you feel confident to add weight.

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups [assisted or weighted for difficulty]

Rep Count: 10R
Tempo: Steady 
Modification: no deficit, standard barbell deadlift [or dumbbell/kettlebell deadlifts] 

*use a plate or a platform that is 1-2” high as your platform. 

- position yourself on top of the plate or platform, feet hip width apart. 
- grip the platform with your feet [tripod]
- line the loaded barbell up with your mid shoelace. 
- keep a neutral spine and push the hips back as you bend forward to position your grip on the barbell. 
- use an overhand grip or an under/over grip (feel free to use straps/wraps)
- grip the bar outside of hip width, somewhere between the edge of the knurling and a thumbs distance from the edge of the knurling on each side [this will partially depend on your body mechanics]
**death grip
- keep the shins vertical
- activate the lats by depressing the scapula and pin them down. 
- take a big bracing breath and drive your feet through the platform 
- leg press the weight up until the bar reaches your knees 
- immediately snap the hips in to finish the lift and stand. 
- lower with control and lightly tap the ground. 
**try not to reset in between each rep. Use this as a test of endurance for both your posterior chain and your grip strength. If you need to reset in order to keep form, definitely do it. Never sacrifice form for pace. 
-

Deficit Deadlifts

Rep Count: 20R
Tempo: steady
Modification: banded lat pulldown or dumbbell pullovers. 

- position yourself on the lat pulldown machine so you are seated at the very edge of the bench. 
- drive the balls of your feet through the ground and press your knees up into the knee pads [calves flexed to hold this position.]
- grip the handles with each hand, neutral grip. 
- lean the torso back just slightly [~45 degrees] 
- depress the scapula and pin them down. 
- start with arms extended. 
- keep a neutral grip as you pull the cables and drive the elbows down towards the ground
- allow pinkies and elbows to flare out just slightly, keeping the elbows about 45 degrees from the torso at the bottom of the rep. 
- contract lats
- release cables with control until arms are fully extended.

Neutral Grip Double Cable Lat Pulldown

Rep Count: 30R
Tempo: steady 
Modification: superman lat row with dumbbells or band, or Superman’s with no weight. 

- set up on the hyperextension machine so the pad is in line with the crease of your hips, or just slightly below. 
- grip a dumbbell in each hand with a neutral grip 
- begin with arms extended and chest facing the ground. 
- use your low back to lift the torso, while simultaneously using the momentum to row the dumbbells back by retracting the scapula and driving your elbows towards your waist  
- the chest is facing forward at the top of the rep
- contract the mid/low back 
- lower your torso as you extend the arms back down towards the ground. 
- keep a neutral head/neck/spine throughout. 
- keep feet planted on the platform.

Back Extension Rows

Triset

Rep Range: 6-8R
Tempo: 2 second pause at the bottom of each rep

- sit on a bench with back support, plant feet firmly on the ground. 
- grip a dumbbell in each hand [neutral/hammer grip] and begin with arms down by your sides. 
- keep your elbows tucked by your sides as you curl the dumbbells up towards your front delts, lead with the thumbs
- contract the biceps at the top
- lower with control until arms are fully extended, pause for 2 seconds in this lengthened position 
- keep elbows from coming forward and traps from raising as you curl the weight up. 
- keep back pressed into the back pad.

Seated Hammer Curls

Rep Range: 8-10R each side 
Tempo: 2 hold at the top of each rep 
Modification: can support arm on incline bench. 

- sit on a bench and plant your feet in a wide stance. 
- grip a dumbbell in one hand
- keep a neutral spine and lean the torso forward just slightly
- pin the elbow of the working arm to the inside of the knee/leg on the same side [this will be your stability]
- push the elbow against the inside of the knee as you curl the dumbbell up towards your shoulder [supinated grip/standard bicep curl grip]
- pause for two seconds at the top of the rep, the contraction of the bicep
- lower the weight with control until arm is extended again. 
- repeat on other side.

Seated Single Arm Concentration Curls

Compound Set

Rep Count: 10R 
Tempo: steady/quick
Modification: bend the legs and plant the feet on the ground to assist your upper body in pulling. 

**only 10 seconds rest between each set. 

**The higher you position the bar for an inverted row, the more assistance you will have. The lower the bar, the less assistance. 

- position the bar at a good height for you to set up in an inverted row position. 
- grip the bar at the edge of the knurling on each side [or thumbs distance in] with a supinated grip. 
- extend your legs out straight 
- raise your hips so they are in line with your legs and torso and pin them in place [they should not fall as you row]
- retract the scapula, bend the elbows, and drive your chest to the bar
- lower the body with control until arms are fully extended. 
- short rest times so keep an eye on the clock in this position. 
- keep wrists straight

Supinated Grip Inverted Rows

Time: Failure [hold on to the bar as long as you can]
Tempo: hold
Modification: use a band or assisted pull up machine or modify with supinated grip inverted rows. 

**Check back at your tracked time from weeks 1 and 3 for your time to beat. Keep track of your time, no matter how short or long, we will revisit this**

** feel free to use assistance on this**

- use a bench to position yourself on a pull up bar. 
- grip the bar with a supinated grip, just outside shoulder width. 
- jump yourself up to the bar, get your chest to the bar
- tuck your elbows to your sides, use your lats. 
- squeeze the glutes and brace your core
- hold this position as long as you can, drop until your arms are extended, count entire hold.

Burnout Challenge: Chin Up Iso Hold

2/1 Back and Biceps [CHALLENGE WK5/DAY2]

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

Porchia

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 ♾️

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

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

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!!!

2/1 Back and Biceps [CHALLENGE WK5/DAY2]

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