Name: Playbook - Sam Sweeney - 2/15 Back and Biceps [CHALLENGE WK7/DAY 2]
Uploaded: 2024-03-04T17:09:25.507Z
Duration: 65 min
Description: 2/15 Back and Biceps [CHALLENGE WK7/DAY 2]

Sammi

Donalee

Sarah

Joyce

Both compound sets were just what I needed! Had my lats and biceps feeling swole 💪

Megan

Went up/ added 5 more pounds on the pull ups for a total of 10lbs weighted pull ups😱

McKenna

Kirsten

Lisa

Not my favorite but still got the job done !

Christina

Katie

Amanda Howell

Love these workouts 🥳so effective and time efficient

Caitlin

Shaden

I don’t know how you do it, but your program structuring always has me dead at the end.

Nicole

Naomi

Denise Hofer

Holy back and arm pump! Walked out of the gym feeling strong!

DeAnna

Wow loved those single arm pull downs and what a bicep pump. Were those baby veins wanting to pop out?!

Kate

Alli

That bicep superset, holy pump 💪💪💪

Allyson Washburn

Heather

Jean

So so so close to completing a strict pull up! 💪

Dani

Daisy

First week I wasn’t even able to do the ISO hold. Today I did 45 seconds!

Emily

Feeling stronger every workout.  Thanks guys👊🏾

Kimmy

Boone

Got 1:01 on my iso hold!! My goal was 1 min so I was determined😈. Pull ups are feeling much smoother and strong 💪🏻 Loving it!!

Angie

Sheila

Super!!! My biceps are totally pump.💪🏼 I was able to add 15# plate  on my  last 3 sets of pull ups. Thanks for another great workout. 🙏🙌

Mia Arrowsmith

Kelly Ryan

Tammy

Kody Young

Lindsey Seymour

Sharlene

I actually thought my biceps were going to explode!!!!

Unassisted pull ups are abt to coming in soon 😭

Felisha

Amazing as always 💪🏼❤️❤️❤️

Shannon Smolinski 

I don't even look at the clock, I think my body just knows to start giving out at 45 secs for the iso hang🙄 ah well, still a good workout. Doing it on no sleep/after a bad shift makes it even more of a burn #nofuelleft

Caroline

Lovi

Michelle Zabin

I could barley do the ISO hold…my arms were quivering 🤣

Jennifer

Got a compliment on my pull ups today!! First time using the lighter band 🤩🤩🤩

Corrine

Teagan

Nani glover

Yeees!!!!! That back/bicep day was everything!!❤️❤️❤️❤️

[Challenge week 7/day 2]

Happy Tuesday!

2/15 Training Day Overview: 

Suggested accessory equipment: large loop band for pull ups, if needed- or weight belt for weighted pull ups, if needed. 

Warm up: Foam roll, 10 mins steady state cardio, upper body warm up from app. 

1. Pull Ups: 6S/2-4R [+1-2 warm up sets. Add weight for difficult if needed]

2. Barbell Bent Over Row: 5S/10R [every 30 seconds] 

Compound Set: 
3. Single arm straight arm pulldown: 3S/5R drop 10R [3 second hold at the top of each rep for your first 5 reps, steady tempo on drop set.]
4. Close Grip Pulldown: 3S/5R drop 10R [e second hold at the top of each rep for your first 5 reps, steady tempo on drop set]

Compound Set: 
5. Preacher Curl Machine: 3S/8-10R
6. Dumbbell Corkscrew Curl: 3S/20R

7. Back Extension dumbbell reverse fly: 1 minute

8. Burnout Challenge: Chin Up Iso Hold: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

Warm Up Sets: 1-2S
Rep Range: 2-4R
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 [banded/assisted or weighted]

Rep Range: 10R
Tempo: Steady
Modification: dumbbell bent over row

**rest time between sets is only 30 seconds. 

- set up the barbell on the rack at knee height. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling of the barbell is a good frame of reference.]
- keep a neutral spine as you stand and un-rack the barbell. 
- step back ~2-3 steps and take a stance shoulder width or slightly inside. 
- tuck the chin and keep the spine neutral
- hinge the hips back and bend forward until your chest is facing the ground, arms extended down
- bar should hang in line with your front delts. 
- hold the brace in this position
- retract your scapula and drive your elbows back towards your waist. 
- elbows and wrists should stay in line
- elbows should be at a 45 degree angle from your torso at the top of the rep. 
- row the barbell to your mid chest 
- release the barbell with control until arms are fully extended. 
- keep wrists straight throughout.

Barbell Bent Over Row

Rep Range: 5R drop 10R [drop the weight by 20-50% on your drop set]
Tempo: 3 second pause at the top of each rep on the first 5 reps, steady tempo on your drop set. 
Modification: single arm dumbbell pullover. 

- attach a single arm attachment [or single rope attachment ] and position the cable high. 
- grip the single arm attachment with one hand and face the cable. 
- step back about 2-3 steps. 
- position yourself so the cable is in line with the arm pulling. 
- keep a neutral spine and bend your chest forward just slightly. 
- keep only a slight bend in your elbow as you pull the attachment down, towards your hips. [pin the scapula down]
- contract your lat [hold for 3 seconds on the first 5 reps]
- release with control until your arm is fully extended back towards the cable. 
- complete 5 reps with a 3 second pause at the top of each rep before dropping the weight by 20-50% and completing  10 reps more with a steady tempo. 
- repeat on the other side.

Single Arm Straight Arm Pulldown

Rep Range: 5R drop 10R [drop the weight by 20-50% for your drop set]
Tempo: 3 second hold at the top of each rep on your first 5R, steady tempo on your drop set. 
Modification: Banded pulldown, or close grip landmine row. 

- position yourself on the lat pulldown bench so you are seated at the edge of the bench, knees pressed up into the pad of the bench- driving the balls of your feet through the ground and flexing your calves [this will help your hold the brace]
- grip the close grip attachment and lean your torso back so your chest is facing the cable. 
- depress your scapula as you pull the cable, driving your elbows straight down and squeezing them in tight to your sides. 
- release the cable with control until your arms are fully extended back towards the cable. [make sure to depress the scapula and pin them down again as you move into your next rep]
- hold for 3 seconds at the top of the rep on the first 5 reps before dropping the weight by 20-50% and complete 10 reps more.

Close Grip Cable Pulldown

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell concentration curls [in a seated position, bend forward keeping a neutral spine and pin your elbows to the insides of your knees.] 

- position yourself on the preacher curl machine [seated or standing, leaned into the pad]
- connect your arms to the pad from armpit to elbows. 
- grip the bar with a supinated grip. 
- push your triceps into the pad as you curl the bar up towards your front delts. 
- release with control until arms are fully extended
- keep elbows in line with the shoulders [don’t let them cave or flare]
- try to avoid the shoulders rolling forward, pin the scap down and keep the shoulders pinned back.

Preacher Curl Machine

Rep Range: 15R
Tempo: steady 

- stand with feet together, dumbbell in each hand, arms down by your sides. 
- start with palms facing back, elbows pinned by your sides. 
- as you curl, rotate your palms until they are facing up at the top of the curl. 
- contract the biceps
- as you lower the dumbbells, rotate the palms until they are facing back  at the bottom of the rep [arms extended down by yours sides]

Dumbbell Corkscrew curls

Time: 1 minute
Tempo: steady 
Modification: bent over reverse fly, or machine reverse fly. 

**pause as needed throughout the 1 minute but try to keep a steady pace

- grip a dumbbell in each hand and set up on the hyperextension machine so the pad is at or just slightly below your hips. 
- press your quads/hips against the pad and keep a very slight bend in the legs, don’t lockout. 
- brace your core and keep a neutral spine as you lower your chest to face the ground, arms extended down- dumbbells in line with the front delts. 
- as you use your trunk/low back to raise your torso, retract the scapula and fly the dumbbells back. 
- raise until your chest is facing forward and the dumbbells are in line with the shoulders at the top of the rep. 
- lower the arms and the torso back towards the ground with control. 
- keep it one fluid motion
- hold tight brace in your core by squeezing the glutes and keeping neutral spine.

Back Extension Dumbbell Reverse Fly

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

2/15 Back and Biceps [CHALLENGE WK7/DAY 2]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

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!

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 🥵🥵🥵🥵

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!

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 🧡

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

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! 🔥

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!

2/15 Back and Biceps [CHALLENGE WK7/DAY 2]

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