Name: Playbook - Sam Sweeney - 3/13 UPPER BODY B (Back, Chest, Biceps)
Uploaded: 2026-06-17T00:04:42.839Z
Duration: 75 min
Description: 3/13 UPPER BODY B (Back, Chest, Biceps)

This workout was a burner 🔥. Did I mention I’m still feeling the other upper body from two days ago. 🫠

Dedra

Heather

Whew the chest activation on those decline presses 😳

Kody Young

So good. Plz Keep the pull-ups in the splits. I am determined to get one by the end of this year.

Molly

Samantha

Audry

Allie Caruso

Solid day. Those gironda rows really tested my wrist mobility and gave my triceps a surprising wAke up call!

Tamara

Loveee the supinated grip gironda row 🔥

Justin Copeland

Two of my favorites in one day?! Zottman curls + Gironda rows = I’m in heaven 🥰🥰🥰

Megan

Kimmy

Loved those Gironda Rows!!!  Holy smokes 🔥

Donna

Love having Gioranda rows back! They are my favorite!!!

DeAnna

What the heck… this killer toes at the end.. whew!

Susan cobb

Chandra mae

Kristin

Elaine Rondon

JulieAnn

Mia Arrowsmith

Jennifer

Lorena

Barbi

Rachel

Megan Laudick

Regina

Marta

Today everything felt heavy lol but I gave myself grace and still gave it my all

Porchia

Bree

Nyakeh

Tasha

Jamie

Christina

Corrine

Happy Thursday!

Week 3 of 6 

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.

Upper Body B: 

Warm Up/Mobility: 
1a. Scapular Pull Ups (depressions): 2S/10-15R 
1b. Banded Straight Arm Lat Pulldowns: 2S/30 seconds

Strength Training: 
2. Primary: Isometric Paused Pull Ups: 4S/5R [3 second pause at the top of each rep]

3. Secondary: Isometric Paused Single Arm Flat Bench Chest Press: 4S/6-10R each side [2 second pause at the bottom of each rep] 

4a. Single Arm Machine Reverse Fly: 3S/6-8R each side [isometric pause- 2 second pause at the top of each rep]
4b. Standing Dumbbell Zottman Curls: 3S/30R

5. Alternating Supinated Grip Decline Dumbbell Chest Press: 3S/16-20R total 

6. Supinated Grip Gironda Row: 6S/10R
*every 15 seconds*

3/13 Training Day Overview

Rep Range: 10-15R
Tempo: steady 

Set Up: 
- grip the pull up bar with a pronated grip, slightly wider than shoulder width apart
- allow your body to hang down, fully extended from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- point armpits forward, contract your lats
- keep arms fully extended, straight

Execution: 
- depress your scapula and raise your chest towards the bar above you
- contract your lats
- allow your scapula to raise again, lower your chest
- keep movement slow and controlled

Scapular Pull Ups [depressions]

Time: 30 seconds
Tempo: steady 
Modification: cable straight arm Pulldowns 

Set Up: 
- loop a long loop band high around a rack 
- step in front of the band, facing the band
- grip the band with a neutral grip 
- extend your arms overhead
- step away from the band until you can feel the tension of the band pull you forward
- plant your feet on the ground, lean your torso forward slightly 
- tuck your chin, keep a neutral head, neck, and spine
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight 

Execution: 
- depress your scapula 
- pull the band straight down, towards your legs
- squeeze your arms to your sides
- contract your lats
- extend your arm overhead again with control 
- reset your scapula between reps

Banded Straight Arm Lat Pulldowns

Warm Up and Mobility

Rep Range: 5R
Tempo: 3 second pause at the top of each rep
Modification: banded or machine assisted OR simply focus on the pause- use the bench to assist you in jumping up to the top of the rep, and pause. Lower yourself to the bench again at the bottom of the rep

OR you may sub with wide lat pulldown [isometric paused]

Target Muscle Groups: back, lats 
[please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

*band or machine assisted, bodyweight, or weighted- be consistent and progress as appropriate from week to week 

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, shoulder width apart [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, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- 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
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Isometric Paused Pull Ups

Rep Range: 6-10R each side
Tempo: 2 second pause at the bottom of each rep 

Target Muscle Groups: chest

Set Up: 
- grip a dumbbell in one hand, pronated grip
- sit on the seat of the flat bench 
- lie back in a supine position, press your back into the bench, plant your feet on the ground 
- lift the dumbbell and extend your arm to position the dumbbell over your chest
- tuck your pinky forward, just slightly 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side, in line with your chest
- lower to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell over your chest again 
- contract your chest 
- keep wrist pinned straight, knuckles facing the ceiling

Isometric Paused Single Arm Flat Bench Dumbbell Chest Press

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep 
Modification: chest supported single arm dumbbell reverse fly 

Target Muscle Group: mid/high back, rear delts

Set Up: 
- sit on the machine reverse fly bench, press your chest into the back pad, plant your feet on the ground 
- extend your arms forward to grip the handles with a neutral grip 
- hands should be in line with your front delts
- lock in a slight bend in your elbows 
- set your brace
- keep traps down, shoulders back 

Execution: 
- keep one arm extended forward, or hugging the bench 
- retract your scapula on the other side and pull the handle back and out to one side
- contract your rear delt/mid/high back at the top of the rep 
- lower the handle in front of you again to the start position 
- lead with your elbow, keep wrist pinned straight

Single Arm Machine Reverse Fly [isometric paused]

Rep Count: 30R
Tempo: steady 

Target Muscle Group: biceps, forearms 

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- extend your arms down by your sides
- squeeze your glutes, set a neutral pelvis position 
- set your brace
- keep a tall torso, chest facing forward
- keep elbows pinned by your sides

Execution: 
- drive your elbows into your sides
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps at the top of the rep 
- rotate your grip to pronated at the top of the rep 
- keep tension in your biceps and forearms and lower the dumbbells as you extend your arms down by your sides again with control 
- keep wrists pinned straight

Standing Dumbbell Zottman Curls

Superset

Rep Range: 16-20R total 
Tempo: steady 
Modification: slide a plate or two under one end of a flat bench to create a slight decline, or lie on the ground in a supine bridged position 

Target Muscle Group: chest

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- lie in a supine position on a decline bench 
- squeeze your glutes, set a neutral pelvis position 
- set your brace
- extend your arms and lift the dumbbells to position them over your chest, palms facing back 
- keep mid back and glutes glued to the bench

Execution: 
- keep one arm fully extended
- bend your other arm, keep your elbow tucked by your side
- lower the dumbbell to one side of your chest
- lower to at least a 90 degree bend in your arm, knuckles facing the ceiling
- extend your arm and press the dumbbell over your chest again 
- contract your chest
- alternate each arm, each rep 
- keep wrists straight, knuckles facing the ceiling

Alternating Supinated Grip Decline Chest Press

Rep Count: 10R
*every 15 seconds
Tempo: steady
Modification: banded supinated grip gironda row, or sub with bent over supinated grip dumbbell row 

Target Muscle Group: mid back, lats, some bicep engagement 

Set Up: 
- attach a straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the straight bar with a supinated grip, shoulder width apart
- extend your arms and step away from the cable 
- plant your feet on the ground, squeeze your glutes, and set a neutral pelvis position 
- keep a neutral head, neck, and spine
- push your hips back and bend your torso forward just slightly, arms extended overhead
- tuck your chin

Execution: 
- retract your scapula
- bend your arms and pull the straight bar to your chest
- lift your chest slightly, squeeze your elbows to your sides, and contract your mid back/lats
- hold tension in your back/biceps
- pull the bar down, along the line of your torso and towards the ground
- guide the bar away from your torso and back up into the start position again 
- keep the movement fluid

Supinated Grip Gironda Row

3/13 UPPER BODY B (Back, Chest, Biceps)

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

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

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 ♾️

Katie

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

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!!

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

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!

3/13 UPPER BODY B (Back, Chest, Biceps)

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