Name: Playbook - Sam Sweeney - 2/14 Back and Biceps
Uploaded: 2024-03-04T17:09:28.790Z
Duration: 75 min
Description: 2/14 Back and Biceps

This is an all time favorite. Couldn’t help but come back and do it again 🤩🤩🤩

Audry

Arms had such a good pump. Loved the single arm pullovers

Jessie

Omayma

Emily

Kody Young

The single arm straight arm pulldowns were the ultimate finisher ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Katie

Lamia

Mind muscle connection today was amazing 🔥

Diana

Alli

1st workout back after vacation and that felt great

Amanda Smith

Nyakeh

Kimmy

Amber

Jody

Lorena

Brianda

Lorelle

Becky

Feeling stronger today! 🤘🏻🙌🏻💪🏻

Alicia Heier

Paula

Daisy

Shelly

Maria

Perfect Valentine’s Day workout! 🙌🏼

Mia Arrowsmith

Regina

Porchia

Incredible!  Feeling my lats and Biceps after that one!

Kristin Ritter

Vonny

Upper body days are my favorite! 🔥 💣

Maryse Lalumiere

That might’ve been my favourite back day so far 💜💜

Chelsey

Maranda

Megan Laudick

Love the landmines this week! 🔥💪🏻

Stephanie

Mike

Steven

Maria Zenz

Happy Wednesday!

Week 7 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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 and Biceps: 

Optional Core Work: 
a. Banded Bird Dog: 3S/5-10R each side
b. Hyperextensions: 3S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Supinated Grip Bent Over Row: 4S/3R

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Supinated Grip Bent Over Row: 2S/10R

3. Seated Dumbbell Zottman Curls: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Landmine Close Grip Row: 5S/6-8R [3 second eccentric]

5. Alternating Cable Lat Pulldow: 5S/10-12R total 

6. Single Arm Cable Straight Arm Pulldown: 3S/12-15R each side

2/14 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady
Modification: bodyweight bird dog

Set Up: 
- loop a band low around a rack or machine
- get down on the ground in front of the band in a quadruped position, head facing the band
- bend your legs so your knees are positioned directly under your hips
- plant your hands on the ground under your front delts
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- extend one arm to grip the band with one hand
- lift the opposite leg off of the ground, extend it straight back behind you
- keep your chest facing the ground, back flat

Execution: 
- bend your arm and pull the band towards you
- bend your leg and drive your elbow towards your opposite knee in a crunch motion
- contract your core
- release the band and extend your arm and leg at the same time
- do not lose tension in your core, keep your low back neutral [no curving or hyperextending]

Banded Bird Dog

Rep Range: 10-20R
Tempo: steady 
Modification: supermans

Set Up: 
- position yourself on the hyperextension machine so the pad is in line with your hips
- plant your feet on the platform, toes forward
- squeeze your glutes, drive your hips into the pad
- pull belly button to spine, and set your brace
- tuck your chin and lower your torso towards the ground
- keep a neutral head, neck, and spine

Execution: 
- use your low back/entire core to lift your torso away from the ground
- raise your torso until it is in line with your lower body
- contract your lower back/core
- lower your torso towards the ground again with control

Hyperextensions

Optional Core Work

Rep Range: 3R
Tempo: steady 
Modification: dumbbell supinated grip bent over row

Set Up: 
- position the barbell on the rack below hip height
- load the bar with appropriate weight
- step behind the bar, feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your shoulders back 
- extend your arms to grip the bar with a supinated grip, just outside of hip width
- lift the bar from the rack and step away from the rack 2-3 steps 
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- position the bar directly below your chest to begin 
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and row the bar to your chest
- squeeze your elbows in close by your sides
- contract your lats/mid/high back 
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep your wrists straight and chest facing the ground
- fight against using any momentum as you row the bar towards you

Barbell Supinated Grip Bent Over Row [Phase 1]

Rep Count: 10R
Tempo: steady 
Modification: dumbbell supinated grip bent over row

Set Up: 
- position the barbell on the rack below hip height
- load the bar with appropriate weight
- step behind the bar, feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your shoulders back 
- extend your arms to grip the bar with a supinated grip, just outside of hip width
- lift the bar from the rack and step away from the rack 2-3 steps 
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- position the bar directly below your chest to begin 
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and row the bar to your chest
- squeeze your elbows in close by your sides
- contract your lats/mid/high back 
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep your wrists straight and chest facing the ground
- fight against using any momentum as you row the bar towards you

Barbell Supinated Grip Bent Over Row [Phase 2]

Rep Count: 20R, 15R, 12R, 10R, 15R, 20R
*adjust load to fit rep count as appropriate
Tempo: steady

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

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- rotate your grip to pronated at the top of the rep to pronated
- extend your arms and lower your dumbbells towards the ground again with control 
- keep your traps down, shoulders back

Seated Dumbbell Zottman Curls

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: bent over dumbbell row or seated cable close grip row

*if you do not have access to a landmine attachment, you can position one end of the barbell in the corner of the room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position your barbell in the landmine attachment 
- step to the free end of the barbell, load the bar with appropriate weight 
- step behind the weight and straddle the bar with your legs, facing away from the landmine 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees slightly, and lean your torso forward so your chest faces the ground 
- extend your arms down to grip the bar with both hand, overlap palms or place one hand in front of the other [or use close grip cable attachment under the bar] 
- depress your scapula and contract your lats
- lift the bar off the ground, keep your chest facing the ground

Execution: 
- retract your scapula 
- bend your arms and row the bar to your chest
- squeeze your elbows in close by your sides and contract your lats/mid back 
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep your back flat- neutral head, neck, and spine
- keep chest facing the ground

Landmine Close Grip Row

Rep Range: 10-12R total
Tempo: steady 
Modification: alternating banded pulldown

Set Up: 
- grip each handle with a pronated grip 
- extend your arms and sit on the seat of the lat pulldown bench
- position your glutes at the end of the bench
- drive the balls of your feet into the ground, lift your heels, and press your knees into the pads- contract your calves
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back slightly so your chest faces the cables

Execution: 
- keep one arm extended
- depress your scapula on one side and bend you arm 
- drive your elbow towards the ground and squeeze it in close by your side
- contract your lat
- release the cable and extend your arm overhead again with control 
- alternate each side
- keep traps down, shoulder back

Alternating Cable Lat Pulldown

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded straight arm pulldown or single arm dumbbell pullover

Set Up: 
- attach a handle to one side of the cable, position it high 
- step in front of the cable, facing the handle
- grip the handle with one hand, pronated grip 
- extend your arm and step away from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward slightly 
- keep a flat back 
- tuck your chin

Execution: 
- depress your scapula 
- keep your arm straight and pull the cable straight down and towards your hip on one side
- lift your chest slightly at the top of the rep and contract your lat
- release the cable and extend your arm overhead again with control 
- keep your traps down, shoulders back

Single Arm Cable Straight Arm Pulldown

2/14 Back and Biceps

Ashlee

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

Erisa

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

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

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 🥵🥵🥵🥵

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

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 😤

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

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

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 ❤️

2/14 Back and Biceps

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