Name: Playbook - Sam Sweeney - 3/27 UPPER BODY B (Back, Chest, Biceps)
Uploaded: 2026-06-17T00:04:42.784Z
Duration: 75 min
Description: 3/27 UPPER BODY B (Back, Chest, Biceps)

On cloud 9 to be back doing Sweeney lifts 🤩🤩🤩🤩💖💖💖💖

Audry

Solid upper body day. Those cable lateral raises still get me.

Tamara

Samantha

Everything about today’s workout felt incredible! Extra special love to the drag curls 💪🥰

Megan

Always a good upper body workout 💪🏾👊🏾👏🏾

Kimmy

Lindsay

Elaine Rondon

Mia Arrowsmith

Shania

Nyakeh

Deja

This was a good one. Finisher 😫loved and hated it at the same time. Almost done with week 5!!!

Marta

JulieAnn

I showed up for me. 👊🏽 still feeling yesterday's workout. 🔥

April

Gloria

Porchia

Holly Smokes…😮‍💨😮‍💨😮‍💨. This week has been a game changer 😎. Thank you 🙏

Lorena

Vonny

Bad sleep and my whole body is feeling yesterday so I couldn’t give it 100% but I showed up and did the best I could

Amber

Im a man and I can honestly say it kicked my ass....hats off to all who kill it!!!

Mike Metzger

Megan Laudick

Regina

Tasha

Katie

Jamie

Christina

Happy Thursday!

Week 5 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: Pull Ups: 4S/5R 

3. Secondary: Single Arm Flat Bench Chest Press: 4S/6-10R each side 

4a. EZ Bar Drag Curl: 3S/30R 
4b. Single Arm Cable Bent Over Reverse Fly: 3S/10-12R each side

5. Alternating Supinated Grip Floor Press: 3S/16-20R total 

6. Barbell Pendlay Row: 6S/10R
*every 15 seconds

3/27 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 you may sub with wide lat pulldown 

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

Pull Ups

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

Single Arm Flat Bench Dumbbell Chest Press

Rep Range: 30R
Tempo: steady 
Modification: dumbbell drag curls 

Target muscle group: biceps, traps/high back

Set Up: 
- grip the ez bar with a supinated grip, shoulder width apart
- stand with feet hip width apart
- squeeze your glutes, set a neutral pelvis position 
- extend your arms down, hold the bar in front of your torso,  elbows by your sides
- pin your traps down, shoulders back 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arms, allow your elbows to travel backwards, behind your torso
- curl the bar up the line of your torso, towards your chest
- contract your biceps (squeeze traps/high back) at the top of the rep)
- extend your arms and lower the bar along your torso and towards the ground again

EZ Bar Drag Curls

Rep Count: 10-12R each side
Tempo: steady 
Modification: dumbbell bent over reverse fly 

Target muscle group: rear delts, mid/high back 

Set Up: 
- attach a single arm handle to one side of the cable, position it low
- step in front of the cable, facing 90 degrees from the handle
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position 
- bend your torso forward, slight bend in your knees
- chest should face the ground
- lightly grip the rack with your arm closest
- reach under your torso to grip the handle with a neutral grip 
- pin a slight bend in your arm 
- keep your head, neck, and spine neutral, back flat
- hold a brace in your core

Execution: 
- pull the cable under your torso and out to your side
- when your hand is in line with your rear delt, contract your rear delt/mid/high back 
- lower the cable under your torso again and towards the ground 
- try not to raise your torso as you pull the cable under your torso

Single Arm Cable Bent Over Reverse Fly

Compound Set

Rep Range: 16-20R total 
Tempo: steady 

Target Muscle Group: chest

Set Up: 
- lie on the ground in a supine position, extend your legs and point your toes
- grip a dumbbell in each hand, supinated grip 
- bend your arms, elbows ~45 degrees from your torso
- keep triceps resting on the ground in the start position 
- keep wrists straight, knuckles facing the ceiling
- squeeze your glutes, set a neutral pelvis position 
- hold a strong brace in your core

Execution: 
- keep one arm bent at 90 degrees
- extend your other arm and press the dumbbell up and over your chest
- contract your chest
- bend your arm, elbow traveling ~45 degrees from your torso
- lower your tricep to the ground again, keep the 90 degree bend in your arm
- alternate each arm, each rep

Alternating Supinated Grip Floor Press

Rep Count: 10R
*every 15 seconds
Tempo: power, steady 
Modification: kettlebell pendlay row, or dumbbell bent over row (you can stack plates to tap dumbbells at the bottom of each rep)

Target Muscle Group: back (mid back/lats)

Set Up: 
*load the bar with rubber plates for an appropriate start position- or use metal plates and stack boxes under each side for the appropriate start height 
- step behind the bar, hip width stance, toes forward
- position the bar over your toes
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, slight bend in your knees
- bend your torso forward so your chest faces the bar
- extend your arms down under your chest, grip the bar with a pronated grip, shoulder width apart on each side
- depress your scapula, contract your lats to keep control of the bar
- hold a strong brace in your core
- keep a flat back, neutral head, neck, and spine 

Execution: 
- retract your scapula
- bend your arms and row the barbell off of the ground in one explosive movement 
- drive your elbows towards your hips on each side and row the bar to your chest
- extend your arms and lower the bar to the ground again 
- tap the ground with the plates between each rep 
- use power, but keep control of the bar each rep

Barbell Pendlay Row

3/27 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 ♾️

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

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 🔥

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!

3/27 UPPER BODY B (Back, Chest, Biceps)

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