Name: Playbook - Sam Sweeney - 2/8 Back and Biceps [CHALLENGE WK 6/DAY 2]
Uploaded: 2026-06-17T00:04:48.073Z
Duration: 60 min
Description: 2/8 Back and Biceps [CHALLENGE WK 6/DAY 2]

yangBAE

Lyndsey

Lizzie Paschal

Sammi

I’ve never been able to fully feel the muscles in my back until now

Christine

Good. Not killer, but that’s not a bad thing! Felt good. Nothing that made me “weak” but loved the first triset.

Allie Green

For the first time ever did, not only unassisted pull ups but with added 5lb dumbbell for 5 full reps!!! 🔥😳🤩 pull ups have always been the toughest for me to improve…though that’s the case for a lot of not most folks out there. And yet, here is a milestone!

Diana

Lindsay

Lisa

My arms feel like 💪🏻🔥💪🏻🔥💪🏻🔥💪🏻

Charis

Talk about pump in these sets!! No doubt have gained a ton of stamina in these past weeks. I’ve always had trouble getting through bicep sets, and today I powered through!!

Megan

Got unassisted, good form pull ups! Love seeing progress, even if slow sometimes.

McKenna

Short & sweet but effective my favorite type o’ workout 🌝

Kara

Sarah

Michelle Dawson

Melissa

Katie

Just when I think they can’t get any better they do!   Loving this app and the challenge!!! 🔥

Kate Wolf

Kelli Coffey

Nyakeh

Marsha Ross

Loved this back/bis day. Who am I kidding, I love them all!

Susan

I feel like I’m wearing swimmies on my arms 😂😅 Such a good pump!!

Jordan

Back and biceps is def my favorite day right now!

Francesca

I love you…too much?! 😂😂🔥🔥 like a bestie😁

Caitlin Sparks

I can feel myself getting stronger 🥺🥺❤️😮‍💨💪🏽

Karla

Amazing workout. Those 30 reps got me but happy to get this done

Michelle Correa

Marelys Duenas

That was a biceps were feeling that burn in the end! 💪🏽

Dedra

Biddy

Kimmy

My back was so pumped I felt like I walked out of the gym with invisible lat syndrome 🤣

DeAnna

Jillian

Hanna

Boone

Lauren

Anna

Starting to do way more reps in the rack run!

Kayleigh B

Will Price

Insane progress in the rack run today 😄

Ashley

Whoever said good things comes in 3’s is a lier 🤣🤣🤣💪🏻💪🏻💪🏻🎯🎯🎯
My arms are 🤤🔥on🔥

Shelly

Got 4 unassisted pull ups for all sets except the last one ☝️ PROGRESS!!! LFG🙌

Felt unstoppable by the end of the workout! I just really enjoy how y’all’s workouts are laid out. Phenomenal stuff 💪 😎

Kody Young

Forearms and biceps more lit than a Christmas tree 🎄🥴

Amanda

Nicole

[Challenge Week 6/Day 2]

Happy Tuesday!

2/8 Training Day Overview: 

Suggested accessory equipment: large loop band [for assisted pull ups, if needed]

Warm Up: Foam Roll, 10 mins steady state cardio. 

1. Pull Ups: 5S/4-6R [1-2 warm up sets. weighted for difficulty. ]

Triset: 
2. Lat Pull Down: 4S/5R [5 second eccentric]
3. Single Arm Bent Over Row: 4S/6-8R each side [3 second pause at the top of each rep]
4. Straight Bar Straight Arm Pulldown: 4S/10R drop 10R drop 10R [triple drop set, every set]

Compound Set: 
5. Elbows Supported Bicep Curls: 3S/10-12R [1-2 sec pause at the bottom and top of each movement]
6. Seated EZ Bar Reverse Grip Curls: 3S/8-10R 

7. Bent Over Crescent Row: 10S/5R [every 10 seconds]

8. Burnout Challenge: Rack Run: 1S/Failure

Warm Up Sets: 1-2S
Rep Range: 4-6R
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

Rep Count: 5R
Tempo: 5 second eccentric each rep
Modification: banded pulldown, or snatch grip deadlifts. 

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are pressed up into the pad [drive the balls of your feet through the ground, flex the calves]
- grip the bar with a pronated grip [slightly outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- think about “tucking the ribs”, this will help you keep control of the movement through your core and lats. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- contract your lats.
- use a 5 second eccentric to release the bar. [do not let the scap raise as you release]  
- release with control until your arms are fully extended.

Lat Pulldowns

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep

- set up on a flat bench with one dumbbell. 
- position yourself square to the side of the flat bench
- keep a neutral spine as you bend forward and plant one hand on the top of the bench. 
- stagger your feet on the ground to create a solid base. 
- keep a neutral spine in the bent over position as you grip the dumbbell with one hand, use a neutral grip. 
- begin with working arm extended, dumbbell under the shoulder. 
- retract your scap on the working side and drive your elbow up and back towards your hip. 
- squeeze your elbow in close to your side at the top of the rep and contract the lat
- hold the contraction for 3 seconds at the top. 
- lower the dumbbell with control until the arm is fully extended and reset/repeat.

Single Arm Bent Over Row

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: banded pulldowns, dumbbell pullovers. 

- attach the straight bar attachment and place it high on the cable
- grip the straight bar with both hands, pronated grip. 
- face the cable and step back 2-3 steps. 
- lean the chest forward just slightly and keep the head/neck/spine neutral. 
- squeeze your glutes and hold the brace in your trunk, try to keep the low back from hyperextending. 
- begin with arms extended towards the direction of the cable, lock the arms straight. 
- depress the scap as you pull the bar towards your quads, keep the arms straight as you pull. 
- contract the lats as the bar reaches your quads. 
- release with control until your arms are fully extended.

Straight Bar Straight Arm Pulldown

Triset

Rep Range: 10-12R
Tempo: 1-2 second pause at the bottom and top of each rep 
Modification: stand with your upper/mid back against a wall, hips forward, and let your arms hang down against the wall. Push your elbows into the wall as you curl. 

- sit facing reverse on the lat pulldown machine 
- use the knee pads to rest your elbows against
- hold a dumbbell in each hand, arms extended down by your sides, elbows connected to the pad of the machine. 
- dig your elbows into the pads as you curl the dumbbells up, towards your front delts. 
- contract the biceps and pause for 1-2 sec. 
- lower the weight with control, keeping elbows pinned to the pads. 
- lower the dumbbells until your arms are fully extended back down by your sides, and pause in the lengthened position for 1-2 seconds.

Elbows Supported Bicep Curls

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell reverse grip curls. 

- sit on a bench with back support. 
- hold an EZ bar [or straight bar] with a pronated grip, just outside hip width. 
- begin with the bar resting on your quads in the seated position. 
- keep your elbows pinned by your sides and curl the bar up, keeping the wrists straight [palms should face forward at the top of the rep]
- contract the biceps [long head of the bicep/outer, and forearms]
- release with control and tap your quads with the bar at the bottom of each rep.

Seated EZ Bar Reverse Grip Curls

Compound Set

Rep Count: 5R
Tempo: steady/quick
Modification: chest supported on an incline bench or seated and bent forward

**5 reps, every 10 seconds, for 10 sets. 

- begin with dumbbells on the ground in front of you. 
- keep a neutral spine as you bend forward and grip the dumbbells with a neutral grip. 
- lock in a slight bend in the elbows, keep the arms pinned in this position throughout. 
- retract your scapula and use your lats to pull and swing the dumbbells back towards your hips. 
- drive the elbows back as far as you are able. 
- contract the mid/high back
- release with control but keep the momentum through the 5 reps.

Bent Over Crescent Row

Reps: Failure [complete as many reps as you can with good form at each weight] 
Tempo: quick 

[check back at week 4/day 2 for your burnout number to beat at each weight. Track the reps you are able to complete at each weight, we will revisit this one.]

 * remember, do not stand directly in front of the dumbbell rack for this one if there are others using the dumbbells. 

- pick 3-4 weights to work with. [heavier to lighter]
- begin with the heaviest weight 
- hold the dumbbells with a neutral grip and pin your elbows by your sides 
- alternate curling the dumbbells up towards your shoulders in a “sprinting” motion
- use a quick pace and complete as many reps as you can with good form before dropping to the next weight 
- continue this movement at each weight, dropping down only when form falls. 
- a little movement side to side is ok. If you start to feel your traps raise or shoulders take over, that is your sign to drop weight each time.

Burnout Challenge: Rack Run

2/8 Back and Biceps [CHALLENGE WK 6/DAY 2]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

Michelle 

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!!!

2/8 Back and Biceps [CHALLENGE WK 6/DAY 2]

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