Name: Playbook - Sam Sweeney - 3/20 UPPER BODY B (Back, Chest, Biceps)
Uploaded: 2026-06-17T00:04:42.813Z
Duration: 75 min
Description: 3/20 UPPER BODY B (Back, Chest, Biceps)

Will be feeling those iso pause from those pull ups 🔥

Dedra

Looooooved this one. Absolute perfection. Thank you!!

Audry

This upper body day was legit. 
Now to go wash my hair 🤔
Thanks Sam!

Tamara

Michelle 

Pull ups really ain't my thing but we just here trying out best 😂

Mariah

Hannah

Morgan

Megan

Lindsay

Kimmy

Great work out feeling it as soon as I left the gym

Greg

Elaine Rondon

Jemme

Tresea

Alexandra VanHook

Deja

JulieAnn

Abby

Marta

April

Wowsiers!!! I’m soo amazed by these workouts. Thank you 🙏

Lorena

Mia Arrowsmith

Aimee

Porchia

Gloria

Marlene

Michelle

Regina

Barbi

Sara

Rachel

Suanne Camacho Tumaquip

Christina

Jamie

Nyakeh

Happy Thursday!

Week 4 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] 

4. Seated Close Grip Cable Row [ISOMETRIC PAUSED]: 10S/1R [6 second hold at the top of rep]
*10 seconds rest between sets*

5. Double Cable Low Chest Fly [TEMPO CHANGE- SUPINATED GRIP]: 3S/5R w/ 3 second pause at the top + 10R steady tempo 

6a. Single Arm Dumbbell Concentration Curl: 3S/10-12R each side
6b. Supinated Grip Pulldown: 3S/20R

3/20 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 Count: 1R
*10 second rest between sets*
Tempo: 6 second pause at the top of the rep 
Modification: chest supported or bent over neutral grip dumbbell row 

Target muscle group: mid back/lats 

Set Up: 
- sit on the seated cable row bench 
- plant your feet on the platforms in front of you, slight bend in your knees
- extend your arms forward, grip the close grip handle with a neutral grip 
- sit tall, chest facing forward
- set a strong brace

Execution: 
- retract your scapula
- bend your arms and pull the bar towards your chest
- squeeze your elbows by your sides
- contract your mid back/lats
- extend your arms forward again to the start position 
- keep traps down, shoulders back

Seated Close Grip Cable Row [ISOMETRIC PAUSED]

Rep Count: 5R w/ pause at the top + 10R w/ steady tempo 
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on final 10 reps 
Modification: Seated dumbbell low fly [supinated grip on dumbbells] 

Target Muscle Group: chest 

Set Up: 
- attach a handle on each side of the cable, position them low
- grip each handle with a supinated grip
- step to the center of the cable and 2-3 steps forward
- extend your arms down and out to your sides
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace
- keep torso upright and chest facing forward
- keep traps pinned down, shoulders back 
- pin a slight bend in your elbows

Execution: 
- pull the handles forward and towards the center
- bring your pinkies together at the center, in line with your chest
- contract your chest
- lower your arms down and out by your sides again

Double Cable Low Chest Fly [TEMPO CHANGE-SUPINATED GRIP]

Rep Range: 10-12R each side
Tempo: steady 
Modification: support elbow on inside of knee or bench pad

Target muscle group: biceps 

Set Up: 
- grip a dumbbell in one hand, supinated grip 
- sit facing reverse on the lat pulldown bench, plant your feet on the ground 
- extend your arm down by your side
- drive your elbow into the pad behind you
- keep your elbow glued to the pad
- pin traps down, shoulders back 
- set a strong brace

Execution: 
- drive your elbow into the pad
- bend your arm and curl the dumbbell towards your chest on one side
- contract your bicep
- lower the dumbbell and extend the dumbbell down by your side again 
- be sure to fully extend your arm between each rep

Single Arm Dumbbell Concentration Curl

Rep Count: 20R
Tempo: steady 
Modification: banded supinated grip pulldown, or supinated grip inverted row [legs bent, feet on the ground], or assisted chin ups [machine or band]

Target muscle group: mid back, lats, biceps 

Set Up: 
- attach a straight bar to the lat pulldown cable 
- grip the bar with a supinated grip, shoulder width apart
- extend your arms overhead and sit on the end of the seat
- press your knees up into the pads of the bench 
- squeeze your glutes, set a neutral pelvis position 
-  set a strong brace
- lean your torso back slightly

Execution: 
- depress your scapula
- bend your arms and pull the bar towards your chest
- drive your elbows towards the ground, squeeze them by your sides
- contract your lats, mid back, and biceps
- extend your arms overhead and return the bar to the start position 
- keep traps down, shoulders back 
- keep head, neck neutral

Supinated Grip Pulldown

Compound Set

3/20 UPPER BODY B (Back, Chest, Biceps)

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

Jennifer

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

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

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!!

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 💀🫠

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!!!

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!

3/20 UPPER BODY B (Back, Chest, Biceps)

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