Name: Playbook - Sam Sweeney - 3/28 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.703Z
Duration: 70 min
Description: 3/28 Back, Rear Delts, Triceps

Didn’t love this one. We’ll see next time now that I know my set ups.

Carmen

Amie

Probably my favorite back day I’ve ever had!! Really excited to give rear delts their own day (one of my biggest things I’m working on getting stronger). I honestly think this is going to be my favorite split yet!

Megan

Really loving the new split so far! I appreciate the shorter but super effective workouts. I woke up a little late, did warm ups, activation, workout AND still had time to stretch afterwards! 💃

yangBAE

Francesca

Becky

Judith Harris

April

Darrien

Rebecca

Jessica

Norma

Katie

Marla Sagatelian

How do you keep the cables from crossing and snagging your hair?

Noel

Ninia

Amazing workout! Had me sweating and the 8 sets had me on fire 🔥

Amanda Giles

That felt so good, and I’m stoked for emphasis on rear delts!

Audry

Sinduja

Libby

Alicia Heier

Annie

Jemme

Insane back day! I had a pump from idk where lol! I think I’m gonna fall in love with this split!

DeAnna

Oh boy… showing me my weaknesses on that one

Julie

Cassandra

Kelsey

Sharon

Jamie

Maria Zenz

Patty

Ginna

Jordan

Cori

Anna Claire

Carrie Feather

Loved the pace! The seated superset was much harder than I anticipated and I really had to drop the weight. I was also pleasantly surprised that I was able to use more weight for the pulldowns that I had expected.

Sara

Keri

Brandi

Tiffany

Lacey

Channing

Interesting new split. I’m excited to see where it goes in a few weeks!! 💪🏻

Happy Tuesday!

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Rear Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one Upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Cable Rope Facepulls: 2S/30R 

2. Dead Start Barbell Pin Row: 4S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Lat Pulldowns: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Double Cable Rear Delt Lateral Extensions: 3S/16-20R 
4b. Double Cable Tricep Overhead Extensions: 3S/8-10R

Superset: 
5a. Incline Bench Dumbbell T Raise: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Incline Bench Dumbbell Kickback: 3S/15R [15 second hold at the top of your final rep, each set]

3/28 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: banded facepull

Set Up:
- attach the cable rope and position it high
- step in front of the cable, face the cable
- grip the rope with a pronated grip 
- step away from the cable, extend your arms towards the cable
- squeeze your glutes, pull belly button to spine and brace 
- keep a neutral head, neck, and spine 

Execution:
- retract your scapula and bend your elbows as you pull the cable rope towards your face
- rip the rope apart at the top of the rep, elbows should be in line with or slightly below the height of your shoulders
- contract your rear delts, high/mid back
- release the cable with control and extend your arms back towards the cable again

Activation: Cable Rope Facepulls

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell bent over row

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates can sit on top of these platforms and create your start point. 

*play around with your positioning first, adjust your pins higher so you are in a less bent over position, taking strain off of your back. Ideally you will be able to work up to a fully bent over position. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you- anywhere from mid shin to knee level
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward [I am standing on a plate to get appropriate ROM for me]
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin, keep a neutral head, neck, and spine 
- push your hips back and bend your chest towards the ground
- extend your arms and grip each side of the bar with a pronated grip, slightly wider than shoulder width
- depress your scapula and contract your lats, think about breaking the bar in half
*be sure the bar is positioned below your chest

Execution: 
- retract your scapula and use explosive power to pull the bar off of the safety bars/pins
- drive your elbows towards your waist, at a 45 degree angle from your torso
- when elbows are in line with your back, contract your mid back 
- lower the bar back to the safety bars with control 
- come to a complete, dead stop before moving into the next rep 
- keep wrists straight throughout each rep

Primary: Dead Start Barbell Pin Row

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: banded lat pulldown

*30-60 second rest

Set Up: 
- attach a lat pulldown bar to the cable machine 
- grip the bar with a shoulder width pronated grip
- sit on the edge of the seat
- drive your toes into the ground and press your knees up into the pads [flex your calves] 
- squeeze your glutes, pull belly button to spine and tuck your ribs down
- keep a neutral spine and lean your torso back just slightly so your chest faces the bar

Execution: 
- depress your scapula and drive your elbows straight down as you pull the bar towards your chest
- squeeze your elbows in by your sides
- contract your lats [wrists straight] 
- release the cable with control until your arms are fully extended towards the cable again 
- be sure to reset your scapula if needed, between reps

Lat Pulldown

Rep Range: 16-20R 
Tempo: steady 
Modification: banded rear delt extensions

Set Up: 
- use no attachments on each side of the double cable machine
- adjust each side of the cable above shoulder height
- grip the knobs of the cable on each side with the opposite hand, so the cables criss cross in the center
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms in front of you so your hands holding the cable are at eye sight level or just above 
- pin a very slight bend in your elbows 
- keep a neutral head, neck, and spine 

Execution: 
- keep your scap pinned and pull the cables out to your sides
- pull the cables so they are in line with and slightly below your rear delts
- contract your rear delts
- release the cables back to the center with control 
- keep your traps down

Double Cable Rear Delt Extensions

Rep Range: 8-10R 
Tempo: steady 
Modification: banded tricep overhad extensions

Set Up: 
- use no attachments on each side of the cable 
- position the cables low on each side 
- grip the knob of the cables with each hand
- lift the cables overhead and criss cross them behind your head
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace 
- pin your elbows over your shoulders
- keep a neutral head, neck, and spine 

Execution: 
- lead with your pinkies, pull the cables and extend your arms overhead, and slightly out [following the direction of the cables]
- contract your triceps
- with elbows pinned, lower the cables with control  back behind your head, to your start position

Double Cable Overhead Tricep Extensions

Compound Set

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set

Set Up: 
- set your bench to 45 degree incline 
- grip a dumbbell in each hand, supinated grip 
- straddle the bench with your legs, sit on the bench and tuck your feet behind your hips
- press your chest against the back of the bench
- extend your arms down from your shoulders, hands in line with your delts 
- squeeze glutes, pull belly button to spine and brace 
- keep your head, neck, spine neutral
- keep a very slight bend in your arms

Execution: 
- retract your scapula and lead with your thumbs, raise your arms out to your sides
- raise the dumbbells until your thumbs are in line with your rear delts
- contract your Rear Delts, high back
- lower your arms back down below your shoulders with control 
- on your final rep, hold at the top for 15 seconds

Incline Bench Dumbbell T Raise

Rep Count: 15R
Tempo: 15 second hold at the top of final rep each set

Set Up: 
- set your bench to 45 degrees 
- grip a dumbbell in each hand
- straddle the bench with your legs, plant your chest/hips against the back of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- retract your scapula and bend your elbows behind your torso 
- squeeze your elbows in close to your sides and pin your elbows high, behind your torso
- tuck your chin, keep a neutral head, neck and spine

Execution: 
- with a neutral grip on the dumbbells extend your arms straight back 
- kick the dumbbells back until your arms are extended back behind your body
- contract your triceps 
- keep your elbows pinned and lower the dumbbells with control until your arms are bent at 90 degrees again 
- on the final rep hold your arms in the extended position and contract your triceps for 15 seconds

Incline Bench Dumbbell Tricep Kickbacks

3/28 Back, Rear Delts, Triceps

Ashlee

Jody

Lorena

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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

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

Lamia

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

Kody Young

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 🧡

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

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 ❤️

3/28 Back, Rear Delts, Triceps

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