Name: Playbook - Sam Sweeney - 2/7 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.445Z
Duration: 75 min
Description: 2/7 Back, Biceps, Core

Brittany

thank god I didn’t just give up on my wod 🫶🏻

yangBAE

The back love in this one was phenomenal ❤️‍🔥🕺🏻

Kody Young

Aiden

Meghan

My lats absolutely loved those supinated straight arm pulldowns, and I’m finally feeling more confident in my pull-ups!!

Megan

Anna

Stephanie

Thank your for the lesson about coming back from sickness. I was out all last week. I took it nice and easy and hope to be back tomorrow!

Betty

Mindy

Kimmy

Yesterday i could’t open the app, but today recover 😁

Marlene

That straight arm to pull-down combo had my lats on FIRE! 🥵🥵🥵

Audry

Shelby

Dedra

That finisher gets me every time 🔥🥲

Deja

Mia Arrowsmith

Janelle

Maria Zenz

Great workout! Getting better at pull-ups finally!!!👍🏻❤️🥰😍😎

Donalee

Good last back/bicep workout of this split!

Porchia

Michelle 

Made it through.  Wasn’t feeling it today! Tomorrow is a new day! Get after it! 💪🏼

Nyakeh

So close to that unassisted pull-up. Did 5 with the 30lb band today. Getting better each week!!!

Katie

So good!! Just curious if anyone can get 5rep/10 secs! That is rough

Chandra

Becky

Maryse Lalumiere

Jamie

Happy Tuesday!

[Week 6 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Biceps, Core:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: 2 mins minimum each side 
b. Overhead Distraction with External Rotation Bias: 2 mins minimum per side
c. Bilateral Shoulder Flexion- Banded: 2-3 mins
e. 3 Minutes Dumbbell Carries: 1 min farmers carry- 1 min front racked- 1 min overhead- no rest
f. Supermans: 30R
g. RKC Planks: 1 minute: 5 second contractions/5 second rest- for 1 minute

Strength Training: 
1. Pull Ups [assisted/banded/bodyweight/weighted]: 5S/5R 

2.  Alternating Toes to Bar: 4S/6-8R

Compound Set: 
3a. Hollow Hold Pullover [on flat bench]: 4 S/6-8R [4 second eccentric] 
3b. Barbell or EZ Bar Curls: 4S/10R [2 second pause at the top]

Triset: 
4a. 1.5R Supinated Grip Straight Arm Pulldown: 3S/8-10R [2 second pause at top]
4b. Single Arm Neutral Grip Pulldown [from floor]: 3S/10-12R each side [3 second eccentric] 
4c. Dumbbell Hammer Grip Spider Curls: 3S/15R [5 second hold at the top of your 1st and 15th rep]  

Finisher: 10S/5R every 10 seconds 
5. Decline Bench Reverse Crunch [Weighted w/ med ball or dumbbell]

2/7 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 minutes minimum each side 

*again the band creates space in the joint to reposition the humerus in the shoulder capsule.

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 2 minutes minimum each side 

Set Up: 
- loop the band high around the rack 
- face away from the band
- loop your arm through the band and hook the band around your elbow 

Execution: 
- step away from the rack to create tension with the band
- squeeze your glutes, drive your ribs down and brace- midline engaged
- twist elbow, lower your elevation- hunt for tension 
- drive elbows towards your face and forward * use other hand to help if needed
- fight to maintain external rotation torque in your shoulder

Overhead Distraction with External Rotation Bias

Time: 2-3 minutes minimum 

*use this time as needed. I will show a couple movements I do in this position. 

**The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Set Up: 
- kneel in front of a bench or box
- wrap a loop band around your elbows [3 loops] 
- bend your arms and plant your elbows on top of the bench/box 

Execution: 
- keep your elbows as close together as possible, with the help of the band 
- extend your arms and floss in and out 
- with arms bent, position palms up and externally rotate your shoulders push your hips back and drive head down through your arms to hit the soft tissue of your lats and shoulders

*Tension hunt for yourself. Find tight positions and move and hold in those positions until you feel change.

Bilateral Shoulder Flexion: Banded

Time: 3 Minutes
- 1 minute farmers carry 
- 1 minute front racked carry 
- 1 minute overhead carry 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together
- squeeze your glutes, pull belly button to spine, drive ribs down and brace

Execution:
- contract your lats and pin dumbbells by your sides 
- hold the brace in your trunk and begin to walk forward
- after one minute, lift the dumbbells to your shoulders in a front racked position 
- elbows should be bent and pointing straight forward, in line with your shoulders 
- after 1 minute of walking in the front racked position, press the dumbbells up and overhead
- continue to walk forward with a strong brace in your core for your final minute

Dumbbell Carry [farmers, front racked, overhead]

Rep Count: 20-30R

Set Up: 
- get down on the ground in a prone position, chest down 
- extend your arms overhead and legs back
- point your toes and squeeze your glutes 
- head, neck, spine neutral 

Execution: 
- pull belly button to spine and brace your trunk as you lift your upper body/chest and legs off the ground 
- contract your glutes/core/low back- entire trunk at the top of the rep 
- release your upper and lower body back to the ground with control 
- keep head in a neutral position

Supermans

Time: 1 minute
- 5 seconds contraction/5 seconds rest for the entire minute [6 rounds]

Set Up: 
- get down on the ground in a low plank position, position your elbows IN FRONT of you shoulders- plant your palms down on the ground 
- squeeze your glutes and pull your belly button to spine to brace

Execution: 
- drive your elbows into the ground and towards your hips and contract your lats/core/glutes together and hold for 5 seconds
- drop knees to the ground and rest for 5 seconds before continuing reps 
- keep body in a straight line

RKC Planks

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power 
Modification: assisted machine or banded pull ups, or pronated grip inverted row

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups [assisted, bodyweight, weighted]

Rep Range: 6-8R total 
Tempo: steady 
Modification: hanging alternating straight leg raise, forearm supported alternating straight leg raise, or lying alternating straight leg raise

Set Up: 
- use a bench or chair to reach the pull up bar
- grip the bar with your hands, pronated grip, shoulder width apart
- extend your legs and hang your body down from the bar
- point your toes and position them slightly in front of your torso
- squeeze the bar and point armpits forward, contract your lats [break the bar]
- squeeze your glutes, pull belly button to spine and drive your ribs down to organize your spine and brace

Execution: 
- pull your belly tight, legs will be staggered as you raise 
- use your core to lift one leg, reaching your foot to the bar
- keep the other leg extended- because you are raising your hips, this leg will raise slightly behind the other
- tap your toes on one foot to the bar [or get as close as you are able to]  
- contract your core
- lower your legs until they are extended towards the ground again and slightly in front of your torso 
[hollow position] 
- alternate reaching each foot to the bar, each rep 
- keep control of the movement through your core/lats

Alternating Toes to Bar

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: feet down on bench

Set Up: 
- grip the head of a dumbbell in both hands
- sit on a flat bench
- lie back on the flat bench 
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine and tuck your ribs to brace 
- extend your arms holding the dumbbell over your chest, use only a slight bend in your arms 
- lift your legs off the bench so they hover just above the bench 
- lift your upper back off the bench and tuck your chin 

Execution: 
- flatten your core and hold the hollow position 
- begin to extend your arms back behind your head 
- lower the dumbbell behind your head until you feet a full stretch in your lats
- exhale and use your lats to pull the dumbbell back up and over your chest, towards your midline 
- contract your lats and core 
- hold the brace throughout the entire movement, breathe behind the brace

Hollow Hold Dumbbell Pullover [on flat bench]

Rep Range: 10R
Tempo: 2 second pause at the top 
Modification: EZ bar or dumbbell curls

Set Up: 
- grip the barbell with a supinated grip, shoulder width apart
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace 
- hold the barbell with arms extended down in front of your torso 

Execution: 
- dig your elbows in by your sides and curl the barbell up towards your front delts 
- contract your biceps at the top of the rep 
- lower the barbell with control until your arms are fully extended in front of you body again

Barbell Curls

Compound Set

Rep Range: 8-10R 
Tempo: 2 second pause at the top 
Modification: banded pulldown

Set Up: 
- attach the straight bar to one side of the cable and position it low 
- step in front of the cable, facing the cable 
- grip the straight bar with a supinated grip 
- pin a very slight bend in your arms and take 2-3 steps away from the cable
- extend your arms towards the cable and lean your torso forward just slightly 
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- pull the straight bar down and towards your quads
- contract your lats
- release the cable only .5 rep before pulling the bar to your quads again 
- contract your lats
- release the cable with control until your arms are extended towards the cable again

1.5R Supinated Grip Straight Arm Pulldown

Rep Range: 10-12R each side 
Tempo: 3 second eccentric 
Modification: banded single arm pulldown

Set Up: 
- attach a single arm handle to the cable and position it high 
- step in front of the cable, face the cable 
- grip the handle with one hand, neutral grip 
- sit on the ground with legs extended or bent with feet planted on the ground 
- keep your torso upright, pull belly button to spine, tuck your ribs and brace 

Execution: 
- depress your scapula and drive your elbow straight down towards the ground, tuck it in close by your side 
- contract your lat 
- release the cable with control until your arm is fully extended again 
- complete all reps on one side before moving to the next side

Single Arm Neutral Grip Pulldown [from floor]

Rep Count: 15R
Tempo: 5 second hold at the top of your FIRST and 5 second hold at the top of your FINAL rep each set [1st and 15th]
Modification: hanging hammer curls

Set Up: 
- position a flat bench at 70-80 degrees 
- grip a dumbbell in each hand, hammer grip 
- straddle the bench and press your hips and chest into the back of the bench 
- extend your arms down towards the ground
- squeeze your glutes, pull belly button to spine, and brace
- keep elbows pinned under your shoulders 

Execution: 
- lead with your thumbs and curl the dumbbells up and towards your front delts 
- contract your biceps 
- release the dumbbells with control until your arms are fully extended towards the cable again 
- hold for 5 seconds at the top of your first and last reps of each set

Dumbbell Hammer Grip Spider Curls

Triset

Rep Count: 5R every 10 seconds
Tempo: steady 
Modification: no weight, standard crunch

*if you do not have a decline bench, slide a plate or two under one end of a flat bench to create a slight decline 

Set Up: 
- position yourself on the decline bench so your legs are hanging off the low end of the bench 
- reach your arms overhead to grip the sides of the bench on the higher end of the bench 
- contract your lats and drive your elbows forward to hold you in place
- extend your legs off the bench, point your toes, squeeze your glutes and pull belly button to spine
- bend your legs, keep your toes pointed 
Optional: progress the movement by squeezing a med ball  or dumbbell in between your knees 

Execution: 
- use your core to lift your lower body off the bench 
- drive your knees towards your chest
- contract your core 
- lower your hips back to the bench with control
- keep legs bent

Finisher: Decline Bench Reverse Crunch [optional weighted]

2/7 Back, Biceps, Core

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

Jennifer

6/16 Quads, Glutes

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 ♾️

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

6/5 Hamstrings, Glutes

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

Heather

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

2/7 Back, Biceps, Core

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