Name: Playbook - Sam Sweeney - 3/12 Back and Biceps
Uploaded: 2024-03-12T00:48:24.547Z
Duration: 75 min
Description: 3/12 Back and Biceps

Omayma

Lamia

Kody Young

The supinated pulldowns and rear delt extensions felt incredible for my whole lats and rear delts, and the high curls were both super fun and the ultimate pump. Would love to see more of those! 💪❤️‍🔥

Megan

Portia

Loved this one- the drop curls and the rear delts especially

Meghan

Loved everything but the banded high curls. They didn't feel as effective as the burn outs normally do

Brittney

Nothing beats a Sweeney back day first thing in the morning 🤩🤩🤩

Audry

Kaitlin

Carly

Back day = Best day. Definition baby! Back muscles, say what!? 🙈

Alli

Katie

Kimmy

Harmony

Lakshmi Neelesh Nimmagadda

Kristie

Joanne

Janelle

I’m sure I’ll feel the back soreness tomorrow but my shoulders and biceps are on fire today!

Daisy

The dumbbell curls had me dead! So good ☺️

Lauren

Jane

Molly

Savannah

Lorena

Another great workout. This split has been 🔥

Manda

Regina

Porchia

Brooke

Vonny

Chelsey

Megan Laudick

Chantel

Nyakeh

Happy Tuesday!

Week 2 of 8 week split [week 9 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary 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. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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 Superman Lat Row: 2S/15-20R
b. Decline Sit Up: 2S/8-12R total 

Strength Training: 
1. Primary: Pull Ups: 3S/6-8R [bodyweight, weighted, machine or band assisted]

2. Secondary: Single Arm Dumbbell Bent Over Row: 4S/6-10R each side 

3. Supinated Grip Pulldown: 8S/5R *every 20 seconds* [2 second pause at the top of each rep]

4. Seated Dumbbell Curls: 5S/5R drop 10R [3 second hold at the top of your first 5 reps- drop the weight by 20-50% on drop set]

5. Half Kneel Single Arm Rear Delt Cable Fly [high to low]: 4S/10-12R each side [3 second eccentric] 

6. Banded High Curls [from floor]: 3S/30R

3/12 Training Day Overview

Rep Range: 15-20R
Tempo: steady 
Modification: dumbbell or bodyweight superman lat row 

Set Up: 
- loop a band low around a machine or cable 
- step in front of the band, facing the band
- get down on the ground in prone position, lying face down 
- grip the band with each hand, pronated grip 
- scoot away from the band and extend your arms overhead so you can feel slight tension from the band 
- extend your legs out behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head and neck position 

Execution: 
- depress your scapula 
- bend your arms and drive your elbows to your sides
- simultaneously use your core/lower back to lift your chest and legs off of the ground
- contract your lats, core/low back at the top of the rep 
- release the band and extend your arms overhead again 
- lower your chest and legs to the ground again with control 
- reset your scapula between reps 
- control the movement through your trunk

Banded Superman Lat Row

Rep Range: 8-12R
Tempo: steady 
Modification: decline crunch or flat bench/floor sit up 

Set Up: 
- position yourself on the decline bench, lying in a supine position with your head at the low end of the bench 
- hook your feet over the higher end of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and pin your hands behind your head
- tuck your ribs

Execution: 
- drive your glutes into the pad and use your core to lift your upper body off of the bench 
- sit up, spine straight at the top of the rep 
- contract your core
- control your torso as you lie back in a supine position again

Decline Sit Up

Optional Core Work

Rep Range: 6-8R
Tempo: steady 
Modification: lat pulldown 

*bw, weighted, or machine/banded assisted- be consistent and progress as appropriate 

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 under 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 in a hollow position, feet slightly in front of your torso 
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- bend your legs [or keep them straight in the hollow position]
- 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 
- bend your elbows and drive them straight down towards the ground
- pull your chest to meet the bar 
- contract your lats/back when your chin is above the bar
- lower your body away from the bar with control until your arms are fully extended again
- 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
- reset your scapula before each rep 
- keep your wrists straight

Primary: Pull Ups

Rep Range: 6-10R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand next to a flat bench,  hold the dumbbell in the hand furthest from the bench 
- bend your leg closest to the bench and plant it on top of the bench 
- bend your torso forward and plant your free hand on top of the bench 
- keep a slight bend in your other leg
- extend your arm holding the dumbbell off of the bench and towards the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position- flat back 
- keep your chest facing the bench

Execution: 
- retract your scapula and bend your arm 
- drive your elbow towards your hip on one side
- squeeze your elbow in close to your side at the top of the rep 
- contract your lat, mid back 
- release the dumbbell and extend your arm towards the ground 
- be sure to reset your scapula between reps
- keep your chest facing down
- keep your wrist straight

Secondary: Single Arm Dumbbell Bent Over Row

Rep Count: 5R 
*every 20 seconds 
Tempo: steady 
Modification: banded supinated grip pulldown 

Set Up: 
- attach a straight bar to the lat pulldown cable
- grip the ends of the straight with a supinated grip, shoulder width apart
- extend your arms and sit on the edge of the seat
- lift your heels and drive the balls of your feet into the ground
- press your knees into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your chest so it faces the bar
- keep your shoulders back, traps down 

Execution: 
- depress your scapula
- bend your arms and pull the cable towards yoru chest
- drive your elbows straight down towards the ground
- squeeze your elbows in tight to your sides and contract your lats and mid back 
- release the bar from your chest and extend your arms with control 
- reset your scapula between reps 
- keep your wrists striaght

Supinated Grip Pulldown

Rep Range: 5R drop 10R
*drop the weight by 20-50% 
Tempo: 3 second hold at the top of your first 5 reps, steady tempo on final 10 reps


Set Up: 
- grip a dumbbell in each hand, supinated grip 
- sit on a bench with back support, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides
- pin your elbows next to or slightly behind your torso 
- keep a tall torso, shoulders back, traps down 

Execution: 
- keep your elbows pinned by your sides
- lift the dumbbells and curl them towards your chest on either side
- contract your biceps
- extend your arms down by your sides and lower the dumbbells with control 
- be sure to fully extend your arms at the bottom of each rep

Seated Dumbbell Curls

Rep Range: 10-12R each side
Tempo: 3 second eccentric
Modification: banded high row or dumbbell facepull

Set Up: 
- use no handle attachment and position one side of the cable high
- step in front of the cable, facing 90 away
- get down into a half kneeling position, leg bent with foot planted on the ground on the side closest to the cable, knee down on leg  furthest from the cable 
- gripe the knob of the cable with a neutral grip
- pin a slight bend in your elbow and extend your arm across your chest and towards the direction of the cable 
- squeeze your glutes, pull belly button to spine, and set your brace 
- keep your hips in
- tuck your ribs and keep a neutral head, neck, and spine 

Execution:
- lead with your pinky and pull the cane across your torso and towards the ground out to your side
- contract your rear Delts, lats, and mid back
- release the cable and extend your arm across your torso again and in the direction of the cable 
- keep your chest and hips square, 90 degrees from the cable

Half Kneel Single Arm Rear Delt Cable Fly [high to low]

Rep Count: 30R
Tempo: steady 
Modification: cable high curls 

Set Up: 
- loop a large loop band high around a rack or machine 
- step in front of the rack, facing the band
- grip the band with a supinated grip 
- extend your arms and pull the band 
- step away from the band until you can feel the tension of the band pull you forward
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your elbows high, in line with your front delts
- pin your shoulders back, traps down

Execution: 
- keep your elbows pinned 
- pull the band and curl it towards your face and over your head
- contract your biceps
- release the band and extend your arms with control 
- be sure to fully extend your arms at the bottom of each rep

Banded High Curls [from floor]

3/12 Back and Biceps

4/27 Full Body or Optional Rest Day

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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 😈

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!!

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 🥵🥵🥵🥵

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 😤

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!

Serena

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

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

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 ❤️

3/12 Back and Biceps

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