Name: Playbook - Sam Sweeney - 3/19 Back and Biceps
Uploaded: 2024-03-19T00:59:59.808Z
Duration: 75 min
Description: 3/19 Back and Biceps

Kody Young

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

Megan

Lamia

Forever struggling with pull ups 😂😂

Veronica

Janelle

Yanely

Jane

Audry

Mandy Rigsby

Amanda

Seeing & feeling these results! Thank you!

Carly

Jamie

Kimmy

Nyakeh

Maria Zenz

Kristie

Katie

Angie

Caty

Had to cut some short… still an awesome pump

Lacey

Molly DiSabato

😳🔥😳🔥😳🙌🏼🙌🏼🙌🏼. Thank you 🙏🏼

Lorena

Manda

Mia Arrowsmith

Regina

Brooke

Vonny

Chelsey

🙌🏻🙌🏻🙌🏻💪🏻💪🏻💪🏻💪🏻

Megan Laudick

Stephanie

Happy Tuesday!

Week 3 of 9 week split [week 10 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. 1 1/4R Wide Lat Pulldown: 8S/5R *every 20 seconds*

4. Cable Straight Bar Spider Curls: 5S/6R drop 12R [3 second eccentric on your first 4-6 reps- drop the weight by 20-50% on drop set]

5. Single Arm Seated Pronated Grip Cable Row: 4S/8-10R each side [3 second hold at the top] 

6. Banded Bent Forward Hammer Curls: 3S/30R

3/19 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 
*1R + 1/4R= 1 full rep 
*every 20 seconds
Tempo: steady 
Modification: wide banded lat pulldown 

Set Up: 
- position yourself on the lat pulldown bench 
- grip the bar with a pronated grip, wider than shoulder width
- extend your arms, pull the cable, and sit on the edge of the seat 
- drive your toes into the ground, press your knees up into the pads, and lean your torso back slightly 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs and think about breaking the bar in half, armpits forward

Execution: 
- depress your scapula 
- bend your arms and pull the bar towards your chest
- drive your elbows towards the ground and squeeze them close by your sides
- contract your lats
- release the bar 1/4 rep before pulling the bar to your chest again with control- keep tension in your lats/back 
- release the bar and extend your arms overhead again 
- keep your wrists straight 
- keep your traps down, shoulders back 
- reset scapula between reps if needed

1 1/4 Wide Lat Pulldown

Rep Range: 6R drop 12R
*18R total 
Tempo: 3 second eccentric on your first 6 reps, steady tempo on final 12 reps
Modification: dumbbell spider curls 

Set Up: 
- attach a straight bar to one side of the cable and position it low
- set your bench to a 70-80 degree incline 
- position the bench in front of the straight bar, seat of the bench facing away from the cable 
- grip the straight bar with a supinated grip, shoulder width apart
- pull the cable and step behind the bench
- straddle the bench with your legs
- press your torso (chest and hips) against the back pad of the bench
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- hook your arms over the end of the bench and extend your arms down towards the ground 
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep your elbows in front of your torso and directly down from your delts
- pull the cable and curl the straight bar towards your chest 
- contract your. biceps
- with elbows in place release the bar and extend your arms towards the ground again with control 
- keep your elbows pinned below your delts and squeezed close on either side of the bench 
- keep your chest and hips glued to the bench

Cable Straight Bar Spider Curls

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep 
Modification: single arm bent over pronated grip dumbbell or banded row 

Set Up: 
- attach a single arm handle to the seated cable machine 
- sit on the bench, facing the handle 
- grip the handle with one hand, pronated grip
- place the foot up on the platform on the same side as the hand gripping the handle, bend your other leg and plant your foot on the ground 
- keep your torso upright and tall, head, neck, and spine neutral 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down 

Execution: 
- retract your scapula
- bend your arm and pull the cable out to one side, elbow in line with or slightly below your shoulder on one side
- contract your rear delt, upper back, and lat at the top of the rep 
- release the cable and extend your arm straight forward 
- keep your wrist straight 
-  keep your chest square to the cable

Single Arm Seated Pronated Grip Cable Row

Rep Count: 30R
Tempo: steady 
Modification: bent over dumbbell hang curls 

Set Up: 
- loop a large loop band around a rack at about hip level 
- step in front of the rack, facing away from the band
- grip each end of the band with a hammer grip
- step away from the rack until you can feel the tension of the band pull you back 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground 
- extend your arms back towards the band behind you, keep your elbows in line with or slightly above your torso 
- keep a neutral head, neck, and spine 

Execution: 
- keep your elbows pinned close to your sides
- lead with your thumbs, bend your arms, and pull the band towards your front delts
- contract your biceps
- keep elbows in place and extend your arms behind you again with control 
- be sure to fully extend your arms between reps
- keep your chest facing the ground

Banded Bent Forward Hammer Curls

3/19 Back and Biceps

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

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

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!

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 🥵🥵🥵🥵

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

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

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

Shelly

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/19 Back and Biceps

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