Name: Playbook - Sam Sweeney - 3/5 Back and Biceps
Uploaded: 2024-03-05T01:25:20.863Z
Duration: 75 min
Description: 3/5 Back and Biceps

Flav

Brittany

Omayma

Mandy

That finisher was straight up crazy 🔥 💪

Kody Young

That was an extra spicy burn 💪🔥💪🔥 LOVED IT!

Megan

At first I thought it would take me a long time to go through the workouts for the new split but so far I've gone through it smoothly and it doesnt take me almost 2 hours to finish 😂

Lamia

Jessie

Left shoulder tightened up, so cut the workout short to just focus on foam rolling and stretching to release

Maryse Lalumiere

This workout felt like the Instagram day workouts which made me fall in love with your training and I loved it

Brittney

Becky

Loved everything about this workout! My back felt so pumped after! I love it!

DeAnna

Kiki

Yeah, I’ll be modifying for a bit! Yikes!

Julie

Janelle

Katie

Shannon Smolinski 

Jennifer

Yikes my peanut 🥜 biceps 💪🏼 I’ll be feeling this one 😂

Joanne

Christina

Sarah

Amber

What a wonderful way to work ya upper body 🫶

Sophia

Nyakeh

Cassie

Vonny

I am loving this program already 🙌🏻

Tayler

Paula

Omgeeeee… the last set of biceps…felt sooooo amazing. 🤩. Thank you 🙏🏼

Lorena

Molly DiSabato

Ashley Laas

Carly

Hilary

Regina

Brooke

Morgan

Donalee

McKinzey

💪🏼 biceps definitely grew thanks to this one!!

Tiffany

Jodi Lynne

Angela Arnall

Chelsey

Was with the 5 am crew today and it feels good tho my biceps are on 🔥

Porchia

Megan Laudick

Back day baby!! I see you definition… 🔥 👀 💪🏼

Alli

Happy Tuesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 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. Double Cable Neutral Grip Pulldown: 8S/5R *every 20 seconds* [2 second pause at the top of each rep]

4. Seated Concentrated Hammer Curls [elbows behind torso]: 5S/8-12R [4 second eccentric]

5. Seated Double Cable Rear Delt Fly: 4S/6-8R drop 10R [drop the weight by 20-50% on your drop set]

6. Standing Banded Curls: 3S/30R

3/5 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 
*every 20 seconds*
Tempo: 2 second hold at the top of each rep 
Modification: close grip pulldown, or neutral grip banded pulldown 

Set Up: 
- grip the handles with a neutral grip 
- sit on the edge of the lat pulldown seat
- lift your heels, contract your calves, and drive your knees into the pad
- pull belly button to spine, and set your brace
- lean your torso back slightly and keep your chest upright 
- extend your arms towards the cable
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- depress your scapula and bend your arms
- pull the cables straight down 
- drive your elbows towards the ground 
- squeeze your arms in close by your sides
- contract your lats
- release the cables and extend your arms overhead again 
- keep your wrists straight
- think about leading with your elbows
- keep your traps down, shoulders back

Double Cable Neutral Grip Pulldown

Rep Range: 10-12R 
Tempo: 4 second eccentric 
Modification: stand and pin your arms behind you against a wall to keep your elbows behind your torso 

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- sit facing away from the cable on the lat pulldown seat
- position your glutes at the end of the seat, keep your torso upright 
- extend your arms down by your sides so they hang down behind your torso 
- drive your elbows into the pads behind you on either side
- pull belly button to spine, drive your ribs down, set your brace
- keep your chest up, arms pinned behind you, elbows glued to the pads

Execution: 
- drive your elbows into the pads 
- lead with your thumbs and curl the dumbbells away from the ground and towards your chest on each side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again with control 
- be sure to fully extend your arms between reps
- keep your traps down, shoulders back, chest out

Seated Concentrated Hammer Curls [elbows behind torso]

Rep Range: 6-8R drop 10R 
*16-18R total 
**drop the weight by 20-50% on drop set
Tempo: steady
Modification: bent over dumbbell rear delt fly 

Set Up: 
- use no handle attachments 
- sit on the cable seat, facing the cables
- criss cross the cables and grip each knob of the cable with a pronated grip 
- keep a bend in your legs and plant them on the platform closest to the cables or keep them planted on the ground 
- keep your torso upright
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms forward, pin a slight bend in your arms 

Execution: 
- retract your scapula
- lead with your pinkies and pull the cables out to your sides
- contract your rear delts, mid and high back at the top of the rep 
- release the cables and extend your arms forward again
- keep hands at chest level 
- keep your traps down, shoulders back

Seated Double Cable Rear Delt Fly

Rep Count: 30R
Tempo: steady 
Modification: standing dumbbell curls 

Set Up: 
- place a large loop band on the ground 
- step one or two feet on the center of the band, pin the band to the ground 
- grip each end of the band with a supinated grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides and pin your elbows by your sides

Execution: 
- keep your elbows by your sides and curl the band towards your front delts on each side
- contract your biceps
- release the band and extend your arms towards the ground again with control 
- be sure to fully extend your arms between reps 
- keep your chest up, traps down, and shoulders back 
- take short breaks to reach 30 reps each set if needed

Standing Banded Curls

3/5 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Erisa

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!

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 🥵🥵🥵🥵

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

Jamie

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

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 ❤️

3/5 Back and Biceps

Community

More workouts from Sam Sweeney