Name: Playbook - Sam Sweeney - 3/26 Back and Biceps
Uploaded: 2024-03-25T01:08:54.758Z
Duration: 75 min
Description: 3/26 Back and Biceps

Karolane

Micaela

Seriously that was so freaking epic! 🦇

Kody Young

Daisy

Feeling SOOO pumped after that magic 💪❤️‍🔥

Megan

Great! 🔥  Just not loving these triple drop sets.  I find that last drop a bit distracting and not very effective.

Michelle Zabin

Lamia

Joanne

Audry

Christina

Corrine

Denise Hofer

Kimmy

Kaila

💥💥💥💥thank you Sam & Noel 🙏🏼

Lorena

Nyakeh

Molly DiSabato

Porchia

Manda

Regina

Brooke

Vonny

Stephanie

Chelsey

Hot! Sexy! Spicy! 🔥🌶️❤️‍🔥

Alli

Danielle

🤍🩷🤍 love the Superman banded pulls for a back day warmup! It’s perfect!

Jamie

Becky

Maria Zenz

Happy Tuesday!

Week 4 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: 4S/3-5R [bodyweight, weighted, machine or band assisted]

2. Secondary: Single Arm Dumbbell Bent Over Row: 4S/6-8R each side

3. Cable Straight Bar Bicep Curls: 5S/10-12R [2 second hold at the top of each rep] 

4. Landmine Close Grip Row: 6S/10R [every 30 seconds] 

5. Single Arm Preacher Curl: 3S/6-8R each side [3 second eccentric] 

6. Cable Straight Bar Straight Arm Pulldown: 3S/5R drop 10R drop 5R

3/26 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: 3-5R
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: 6-8R 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 Range: 10-12R 
Tempo: 2 second pause at the top of each rep 
Modification: standing dumbbell curls

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- grip the bar with a supinated grip 
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down in front of your torso, pin your elbows by your sides in line with or slightly behind your torso 
- keep your torso upright, traps down, shoulders back  

Execution: 
- keep your elbows squeezed close by your sides and bend your arms 
- curl the bar towards your chest
- contract your biceps
- with elbows pinned in place, release the bar and extend your arms towards the ground again with control

Cable Straight Bar Bicep Curls

Rep Count: 10R 
*every 30 seconds
Tempo: steady
Modification: single dumbbell bent over row

*if you do not have access to a landmine attachment, you can position one end of the barbell in the corner of the room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position your barbell in the landmine attachment 
- step to the free end of the barbell, load the bar with appropriate weight 
- step behind the weight and straddle the bar with your legs, facing away from the landmine 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees slightly, and lean your torso forward so your chest faces the ground 
- extend your arms down to grip the bar with both hand, overlap palms or place one hand in front of the other [or use close grip cable attachment under the bar] 
- depress your scapula and contract your lats
- lift the bar off the ground, keep your chest facing the ground

Execution: 
- retract your scapula 
- bend your arms and row the bar to your chest
- squeeze your elbows in close by your sides and contract your lats/mid back 
- release the bar from your chest and extend your arms as you lower the bar towards the ground again with control 
- keep your back flat- neutral head, neck, and spine
- keep chest facing the ground

Landmine Close Grip Row

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: dumbbell concentration curl

Set Up: 
- load the machine with appropriate weight
- step behind the preacher curl pad, sit or stand behind the pad
- lean your chest into the pad, hook one arm over the pad
- connect your arm to the pad from armpit to elbow, keep your elbow directly in line with your delt 
- grip the handle of the machine
- pull your shoulders back, pin your traps down 
- set your brace

Execution: 
- drive your elbow into the pad and bend your arm
- curl the handle towards your front delt
- contract your bicep at the top of the rep 
- keep your tricep glued to the pad and release the handle as you extend your arm again with control 
- keep your chest pinned to the pad
- keep your elbow below your delt, wrist straight

Single Arm Preacher Curl

Rep Count: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 20-50% on drop set
Tempo: steady 
Modification: banded straight arm pulldown [20 reps]

Set Up:
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, facing the straight bar
- grip the straight bar with each hand, pronated grip, shoulder width apart 
- take 2-3 step back, away from the cable, 
extend your arms towards the cable 
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your torso forward just slightly 
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- depress your scapula and keep your arms straight 
- pull the bar straight down towards the ground
- lift your chest slightly and contract your lats at the top of the rep 
- with straight arms, release the bar and extend your arms high towards the cable again with control 
- control the movement through your lats, reset your scapula between reps if needed

Cable Straight Bar Straight Arm Pulldown

3/26 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$$ 🔥

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 😈

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!

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!

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

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

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! 🔥

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!

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

Amanda

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 ❤️‍🔥❤️‍🔥

3/26 Back and Biceps

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