Name: Playbook - Sam Sweeney - 2/22 Back and Biceps [CHALLENGE WK8/DAY2]
Uploaded: 2024-03-04T17:09:25.541Z
Duration: 65 min
Description: 2/22 Back and Biceps [CHALLENGE WK8/DAY2]

Finally after these 8 weeks (which actually took me about 12 weeks to get through due to time constraints) I can do more than 1 pull-up!!!

Christina 

Mattie

That bicep and back burn! Loved the 1min challenge!

Sammi

Joyce

Karla

Will Price

Amanda

One of my favorite back days on this app❤️‍🔥❤️‍🔥

Christina

GIRONDA ROWS ARE MY FAVORITE 😍 Energy was super high today and even had so much more stamina with my pull-ups. Hype was so real to get to my favorite back exercise, as I’ve been so pumped for it all week. More of this please!

Megan

Absolutely loved this workout. Those grindola rows lit my back up🔥🔥🔥

Sarah

Lisa

Alli

Amanda Smith

Donalee

Well...my arms are useless 💪🏻🤣🤣

Amanda Howell

Felt like crying a little on the lat pull down set but then I remembered that Sam wouldn’t cry tears over a little lat work. Let’s go! 💪🏻💪🏻💪🏻

Nicole

Jane

Jean

Katelyn

Another amazing work out. Love the notes about each exercise too

Michelle

Mike

Jennifer

#Strengthb4spinin
#thursdayevenin
🙌🏻

yangBAE

DeAnna

Amy Maus

Did 5 single (not strung together) unassisted pull ups tonight!! Couldn't do 1 when I started!!

Kate

Lindsay

Sue Yanchulis

COMPLETED MY FIRST STRICT PULL UP TODAY!!! 💪

Dani

Loving the energy of this final week!!! Woohoo!!

Fatima

Michelle Correa

Jake

My pull ups have come SO far in 8 weeks! 🔥

Corrine

Jamie

What a 🔥 back & bicep day! Ending this challenge with a bang 💥

Olivia Phillips

Killer fun and challenging back workout🔥

Brittney

Nyakeh

20lbs weight pull up 🤩🤩
I can’t believe I can do that!

Julieann Cunningham

Always bringing the best workouts 💪 this one’s a burner for sure 🥵

Katie

Got my first unassisted pull up!!! And not just 1 but 3 of them for 4 sets!!! Your programming is amazing 🤗

Lindsey

Jimmy

This challenge has pushed me further than I ever imagined. Can’t quite do an unassisted pull up (yet) but I’m closer than ever!

Kimberly

Heather

Lacey

Back day on my birthday = best present ever 🙌🏼🥳🔥💪🏻

Megan Laudick

[Challenge week 8/day 2]

Happy Tuesday!

2/22 Training day Overview: 

Suggested Accessory Equipment: large loop band 

Warm Up: foam roll, 10 mins rower [or steady state cardio of your choice]

1. Pull Ups: 6S/2-4R [1-2 warm up sets, weighted for difficulty or assisted to modify]

2. Back Extension Pendlay Row: 5S/10R [every 30 seconds]

Compound Set: 
3. Wide Lat Pulldown: 3S/1R + 10R [10 second iso hold at the top of your first rep, steady tempo on the last 10 reps]
4. Half Kneel Neutral Grip High Row [single arm]: 3S/6-8R each side [3 second eccentric each rep]

Compound Set: 
5. Double Cable Curls: 3S/6-8R step forward + 6-8R step back 
6. Dumbbell Bicep Curls: 3S/8-10R [full pause at the bottom each rep]

7. Banded Gironda Row: 1S/1 minute 

8. Burnout Challenge: Rack Run: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

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] and create full body tension. 
- 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 [weighted or assisted]

Rep Count: 10R 
Tempo: power/steady 
Modification: pendlay row [without the back extension], or bent over dumbbell row [neutral grip]


- set up on the back extension machine so your hips are line up with the edge of the pad [or pad sits just slightly below your hips]
- press your quads/hips into the pad and hold the brace in your trunk. 
- allow your chest to face the ground
- position a loaded barbell underneath your chest
*using rubber plates will raise your start point and give you a healthier ROM to work within. Feel free to raise your start point more by putting blocks or plates under each side of the barbell. 
- grip the barbell with a pronated grip, shoulder width apart or slightly wider. 
- squeeze your glutes to create tension in your trunk and to stabilize 
- use your low back to raise the torso as you simultaneously row the barbell up to your mid chest. 
- elbows should drive back as you row, wrists straight. 
- release the barbell with control by lowering the torso down until the chest is facing the ground, while allowing the arms to extend back to the start position. 
- tap the ground with the bar and move right into the next rep.

Back Extension Pendlay Row

Rep Range: 1R + 10R [11 reps total]
Tempo: 10 second iso hold at the top of the first rep, steady tempo on the 10 remaining reps [no drop in weight]
Modification: Banded lat pulldown, or superman lat row [light dumbbells]

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a wide, pronated grip [outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- hold the contraction for 10 seconds on your first rep
- release with control until your arms are fully extended. 
- continue on to complete 10R with a steady pace. [no hold]

Wide Lat Pulldown

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: banded half kneel high row, or single arm dumbbell bent over row. 

- position the cable so it is at about head height when you are standing. 
- grip the handle with one hand, neutral grip, and step back about 2-3 steps 
- face the cable and get down into a half kneel position. [knee down on the same side that will be pulling, knee up and foot planted on the opposite side. ]
- squeeze your glutes and bring your hips in to keep a neutral spine. 
- keep hips square in the direction you are pulling from 
- depress your scapula and drive your elbow towards your waist [pinch it in close to your side] as you row the cable back
- lean into the row just slightly to keep the shoulder down and traps from taking over. 
- use a 3 second eccentric to release the cable back to the start position. 
- keep the hips from shifting or moving throughout. 
- 6-8R each side.

Half Kneel Neutral Grip High Row [single arm]

Compound Set

Rep Range: 6-8R step forward + 6-8R step back 
Tempo: steady
Modification: dumbbell recline curls to dumbbell concentration curls [elbows pinned between knees, bent forward]

- set double cable attachments so they are in a low position on the cable. 
- grab the handles with each hand [supinated grip] and step forward about 3 steps, face away from the cable machine
- let arms extend back behind your torso as you lean forward and keep a neutral spine. 
- squeeze the glutes and brace to keep correct body position.
- keep Elbows pinned slightly behind your torso (Elbows can flare out a bit here to keep in line with the path of movement of the cable machine)
- start with your arms in a fully extended position, behind the torso
- curl the weight up and in towards your chest
- contract the biceps at the top
- Lower with control until your arms are fully extended behind you 
- complete 6-8 reps standing in front of the cable. 
- step back behind the cable about 2-3 steps, this time facing the direction you will pull from. 
- extend your arms down and towards the direction of the cables
- allow the elbows to move in front of the torso with arms extended forward. 
- drive the elbows back towards your sides as you curl the cables up 
- contract the biceps
- release with control until arms are fully extended towards the direction of the cable.

Double Cable Bicep Curls

Rep Range: 8-10R
Tempo: full pause at the bottom

- grip a dumbbell in each hand [supinated grip] and extend arms down by your sides
- squeeze your glutes and keep a neutral spine. [tuck your ribs]
- keep the elbows pinned by your sides, in line with your torso
- curl the dumbbells up towards your front delts. 
- Contract the biceps at the top of the rep. 
- Lower with control, make sure to lower to a fully extended position in the arms before continuing on with your reps.

Standing Bicep Curls

Time: 1 minute
Tempo: steady 
Modification: cable Gironda row, or dumbbell crescent row. 

- loop a large loop band around a rack or pole. 
- grip the band with a pronated grip, shoulder width apart or slightly inside. 
- face the band and step back far enough to feel the tension of the band but not so much you are not able to control the tension. 
- plant your feet firmly on the ground. 
- keep a neutral spine as you bend forward, chest facing the ground
- extend your arms towards the direction of the band. 
- depress/retract your scapula as you row the band into your chest [lift your chest just slightly as you pull the band in close, squeeze your elbows by your sides
- immediately hold the tension in the band and push the band down, toward your toes and use a circular motion to release the band back to the start position. 
- keep a steady pace
- hold tension in your trunk but keep fluid motion.

Banded Gironda Row

Reps: F
Tempo: quick 

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

[Keep track of how many reps you are able to complete before hitting failure at each weight] 

- choose 3-4 sets of dumbbells to work with or stand close to a dumbbell rack so you are able to switch out weight quickly. [do not stand in front of the rack if there are others using the dumbbells]
- choose a weight to begin at that you know you are typically able to complete 10 reps with [this is at the end of the workout so you may not get there and thats ok]
- grip a dumbbell in each hand and pin your elbows by your sides. 
- use a hammer grip and begin to curl/swing the dumbbells, in a sprinting motion [think of how your arms would look if you were sprinting]. 
- using a quick pace, complete as many reps as you can with good form, until you are unable to complete a curl. 
- then immediately drop the weight and move down the rack to the next lowest weight repeat the same set of curls to failure. 
- repeat this down the rack for 3-4 weights, going to failure each time. 

[being that this is at the end of the workout, you may not get in many reps and thats ok!]

Burnout Challenge: Rack Run

2/22 Back and Biceps [CHALLENGE WK8/DAY2]

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!

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

Kody Young

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

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 😤

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!

2/22 Back and Biceps [CHALLENGE WK8/DAY2]

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