Name: Playbook - Sam Sweeney - 2/7 Back and Biceps
Uploaded: 2024-03-04T17:09:28.770Z
Duration: 75 min
Description: 2/7 Back and Biceps

Loved that back activation! Unreal!! 💥

Kody Young

That back day was BEASTLY!! Favorite workout of the week BY FAR today, and I don’t think it can be topped 💪😍

Megan

Christina

Lamia

Jenn

Paula

Seriously back day has gone from least to most favorite day of the week thanks to you!

Audry

Danielle

Georgie

Kashay Sullivan

Lorelle

Chelsey

Stephanie

Mike

Still really loving to core to begin with. My back is going to hopefully get some definition finally if I keep these up!!

Danielle Farley

Sarah Arnett

Okay, but the lat floor pullovers!!!! OMG I was humbled.

Jody

Kimmy

Judith Harris

Lorena

Shelly

Porchia

Nyakeh

Brooke

Brutal but really REALLY fun this morning!

Ashley

Maryse Lalumiere

Megan Laudick

Katie

Favorite back day to date honestly! That was so fun

Maria Zenz

Happy Wednesday!

Week 6 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 Out to In Hammer Curls: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Dead Stop Barbell Floor Lat Pullover: 5S/6-8R [3 second eccentric]

5. Seated Pronated Grip Alternating Cable Row: 5S/10-12R total 

6. Standing Single Arm Cable Rear Delt Extension: 3S/12-15R each side [2 second pause at the top of each rep]

2/7 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, 20R
*adjust load to fit rep count as appropriate
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- sit on a bench, plant your feet on the ground, press your mid back into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso 
- extend your arms down by your sides
- pin your elbows wide, ~45 degrees away from your torso

Execution: 
- keep your elbows pinned wide and bend your arms as you curl the dumbbells “in” and towards your chest
- contract your biceps
- extend your arms down and out again with control 
- keep your elbows pinned wide
- be sure you are fully extending your arms at the bottom of the rep

Seated Out to In Hammer Curls

Rep Range: 6-8R
Tempo: 3 second eccentric, full pause at the bottom of the rep 
Modification: dumbbell floor pullover

Set Up:
*use just the weight of the barbell to begin. When you load the bar use rubber plates to give you a lesser ROM at the bottom of the rep or you can place a platform behind you to lower the bar to tap between each rep [instead of lowering to the ground]
- load the barbell with appropriate weight
- place your bar on the ground
- lie on the ground in front of the barbell, head facing the bar
- bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms behind you and grip the bar slightly wider than shoulder width apart, pronated grip
- contract your lats, think about breaking the bar in half- hold tension in your lats
- keep a slight bend in your arms 
- keep your shoulders/mid back and hips glued to the ground

Execution: 
- keep a very slight bend in your arms and pull the barbell off the ground and over your chest towards your midline
- contract your lats, again think about breaking the bar in half so you keep tension in your lats
- stretch through your lats and lower the barbell over your head and towards the ground again with control 
- tap the plates of the bar to the ground [or tap the bar to the platform you have placed behind you]
- take a full pause at the bottom of the rep, but keep tension in your lats and core

Dead Stop Barbell Floor Lat Pullover

Rep Range: 10-12R total 
Tempo: steady 
Modification: bent over alternating dumbbell row

Set Up: 
- sit on the double cable row bench, facing the handles
- bend your legs slightly and place your feet on the platforms in front of you
- grip a handle in each hand, pronated grip 
- sit with an upright torso and extend your arms forward
- pull belly button to spine, and set your brace

Execution: 
- keep one arm extended
- retract your scapula and bend your other arm
- drive your elbow to your side, ~45 degrees from your torso
- contract your high/mid back/lat 
- extend your arm forward and release the cable with control 
- alternate each side
- keep your chest facing forward, try not to twist with each rep

Seated Neutral Grip Alternating Cable Row

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded rear delt extension or dumbbell bent over rear delt fly

Set Up: 
- use no handle attachment and position one side of the cable high
- step in front of the cable, facing 90 degrees away 
- lightly grip the rack of the cable with the hand closest
- squeeze your glutes, pull belly button to spine, and set your brace
- reach your arm furthest from the cable across your torso and high to grip the knob of the cable with a neutral grip 
- pin a slight bend in your arm 
- pull the cable so the knob is in line with your chest to begin
- keep your chest and hips facing 90 degrees from the cable rack

Execution: 
- lead with your pinky and pull the cable across your torso and out to your side, just below your shoulder
- contract your rear delt/high back 
- keep the slight bend in your elbow and release the cable across your torso again with control 
- keep your traps down, shoulders back

Standing Single Arm Cable Rear Delt Extension

2/7 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

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!

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

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 😤

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 ❤️

2/7 Back and Biceps

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