Name: Playbook - Sam Sweeney - 2/28 Back and Biceps [DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.873Z
Duration: 45 min
Description: 2/28 Back and Biceps [DELOAD WEEK]

Body is feeling good! Ready to rock and roll into the new split!

Kody Young

Can we get this deload as a split though 👀👀💪🏼😍

Meghan

Solid split 💪 rear delts feeling great!

Megan

Amazing to see the difference in time between deload and regular weeks 😂 I really be taking my sweet time during the regular weeks hahaha to recover from dying in between sets ofc ☠️🤪

Lamia

This was perfect! Deload couldn’t have come at a better time! I was just cleared to start working out after having surgery.. so this was 👌🏽🫶🏽

Elianna

Looking forward to the next split, but I loved this one!

Manda

Hyped to get 2 workouts done today 🎉🎉

Janelle

Megan Laudick

Becky

My body is feeling so refreshed from this deload week, can’t wait for the next split!

Sara

Maryse Lalumiere

Vonny

I liked it! My first workout in about 2 years. We don't have a cable system at our house but I used bands to help achieve the same workout. I'm excited to be back in the game!

Brad

Shelly

again my strength gains are 🔥🔥🔥. Thank you 🙏🏼

Lorena

Regina

Back day will forever be my favorite day of the week

Porchia

Is there ever anything less than 🖐🏻 stars?!!? No…there isn’t.

Rachel Seward

Steven

Maria Zenz

Happy Wednesday!

WEEK 9: DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

Movements this week are simple on purpose. Use your time in the gym as recovery time. 

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: 1S/5-10R each side
b. Hyperextensions: 1S/10-20R 

Strength Training: 
1. Barbell Supinated Grip Bent Over Row: 3S/6-8R

2. Cable Rope Facepull: 3S/12-15R

3. Machine Reverse Fly: 3S/6-10R

4. Lat Pulldown: 3S/6-10R

5. Cable Straight Bar Curls: 3S/10-12R

2/28 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: 6-8R
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

Rep Range: 12-15R
Tempo: steady 
Modification: banded facepull or dumbbell rear delt row

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- grip the rope with a pronated grip 
- extend your arms and step away from the cable 1-3 steps
- stagger your stance
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bent your arms and pull the rope towards your face
- pull the rope apart on either side of your head, elbows in line with or slightly below your rear delts
- contract your rear delts
- release the rope and extend your arms forward again with control 
- keep traps down, shoulders back

Cable Rope Facepull

Rep Range: 6-10R
Tempo: steady
Modification: bent over dumbbell reverse fly

Set Up: 
- position yourself on the fly machine, chest facing the pad
- press your chest into the pad, plant your feet on the ground 
- extend your arms forward to grip the handles in front of you with a neutral grip, handles in line with or slightly below your delts
- pin a slight bend in your elbows
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- retract your scapula and pull the handles straight back 
- contract your mid back/rear delts at the top of the rep 
- release the handles and extend your arms forward again with control 
- keep your traps down, shoulders back

Machine Reverse Fly

Rep Range: 6-10R
Tempo: steady 
Modification: banded lat pulldown

Set Up: 
- position yourself on the lat pulldown bench 
- grip the handle with a pronated grip, shoulder width or slightly wider
- extend your arms and sit on the edge of the seat 
- press your knees up into the pads and lean your torso back slightly 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs and think about breaking the bar in half

Execution: 
- depress your scapula 
- bend your arms and pull the bar towards your chest
- drive your elbows towards the ground and squeeze them close by your sides
- contract your lats
- release the bar and extend your arms overhead again 
- keep your wrists straight 
- keep your traps down, shoulders back 
-

Lat Pulldown

Rep Range: 10-12R
Tempo; steady 
Modification: dumbbell curls

Set Up: 
- attach a cable straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- grip the bar with a supinated grip, outside of hip width
- stand with feet hip width apart, squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides, bar in front of your torso 

Execution: 
- keep your elbows by your sides
- bend your arms and curl the bar towards your chest
- contract your biceps
- keep your elbows pinned and extend your arms as you lower the bar in front of you and towards the ground again with control 
- keep your traps down, shoulders back

Cable Straight Bar Curls

2/28 Back and Biceps [DELOAD WEEK]

Ashlee

Jody

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

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!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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 🥵🥵🥵🥵

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!

Katie

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!

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

2/28 Back and Biceps [DELOAD WEEK]

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