Name: Playbook - Sam Sweeney - 3/6 UPPER BODY B (Back, Chest, Biceps)
Uploaded: 2026-06-17T00:04:42.865Z
Duration: 75 min
Description: 3/6 UPPER BODY B (Back, Chest, Biceps)

Claire

I thought I was going to die on that last set of hammer curls 🥵

Samantha

Those recline hammer curls burned SO GOOD

Audry

Decent upper body day.
Those inverted rows were nearly impossible for me - definitely had to modify.

Tamara

Janelle

Really loved the tempo change in the inverted rows. Felt so powerful!

Megan

Katelyn

Brenda

Those pull ups are something else 🫠😅

Gabby

Great workout! Anyone have issues w the single chest fly? One of my rear shoulders did not like it.

Susan cobb

Elaine Rondon

Regina

JulieAnn

Erin

those supinated grip inverted rows 🥵 dead

Meagen

Mia Arrowsmith

Excellent as always. 👊🏽💪🏽🔥❤️

April

Porchia

🔥🔥🔥…my goodness! I’m loving this split. Thank you 🙏

Lorena

Michelle

Megan Laudick

Marta

Mike

Jennifer

Hard but in a good way. I love that we’re working on pull-ups.

Kimberly R

Nyakeh

Maddy

Christina

Kristin

Becky

Happy Thursday!

Week 2 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: Slow Eccentric Pull Ups: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Single Arm Flat Bench Chest Press: 4S/6-10R each side [3 second eccentric] 

4. Seated Close Grip Cable Row: 8S/10R 
*30 seconds rest*

5a. Supinated Grip Inverted Row [bicep focused- TEMPO CHANGE]: 3S/5R w/ 3 second slow eccentric + 5-10R steady tempo
5b. Single Arm Incline Bench Dumbbell Chest Fly: 3S/10-12R 
5c. Incline Bench [Recline] Hammer Grip Curls: 3S/20R

3/6 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: 4 second eccentric 
Modification: banded or machine assisted OR simply focus on the eccentric- use the bench to assist you in jumping up to the top of the rep, and control the eccentric. At the bottom step on top of the bench again and repeat. 
OR you may sub with wide lat pulldown [slow eccentric]

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

Slow Eccentric Pull Ups

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric  

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

Slow Eccentric Single Arm Flat Bench Dumbbell Chest Press

Rep Count: 10R
*every 30 seconds*
Tempo: steady 
Modification: neutral grip dumbbell bent over row, or neutral grip gorilla row 

Target Muscle Group: high/mid back, lats 

Set Up: 
- attach the close grip handle to the seated cable row
- sit on the bench, facing the handle
- plant your feet on the platforms in front of you, slight bend in your knees 
- sit with a tall torso
- extend your arms and grip the handle with a close, neutral grip 
- drive your ribs down, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your waist on each side
- squeeze your elbows in close by your sides
- contract your mid/high back and lats
- extend your arms forward again with control 
- try not to use momentum as you row, keep the movement controlled

Seated Close Grip Cable Row

Rep Count: 5R w/ slow eccentric + 5-10R
Tempo: 3 second slow eccentric on first 5 reps, steady tempo on final 5-10R  
Modification: bend your legs and plant your feet on the ground, or supinated grip dumbbell or ez bar bent over row
*set the bar higher on the rack, keep a more upright torso to modify the movement a bit 

Target Muscle Group: mid/high back, lats, biceps

Set Up:
- set the bar on the rack so you are able to lie under the bar in a supine position, extend your arms and grip the bar above you
- lie under the bar so the bar is over your chest
- extend your arms and grip the bar with a supinated grip, shoulder width or slightly inside
- extend your legs straight or bend your legs and plant your feet on the ground
- lift your hips off of the ground
- squeeze your glutes, set a neutral pelvis position 
- keep your torso traveling in one stiff, straight line 
- tuck your chin and keep your gaze overhead

Execution: 
- retract your scapula
- bend your arms and pull your chest towards the bar
- squeeze your biceps at the top of the rep, contract your mid back/lats
- keep tension in your biceps and extend your arms
- lower your chest away from the bar, torso towards the ground again 
- keep hips up, off of the ground

Supinated Grip Inverted Row [TEMPO CHANGE]

Rep Count: 10-12R each side
Tempo: steady 

Target Muscle Group: chest

Set Up: 
- set your bench to a ~45-60 degree incline
- grip a dumbbell in one hand, neutral grip 
- sit on the bench, press your back into the pad of the bench, plant your feet on the ground 
- squeeze your glutes
- pull belly button to spine, and set your brace
- extend your arm and lift the dumbbell to position it directly over your chest, palm facing in
- pin a very slight bend in your elbow

Execution: 
- lower the dumbbell out to one side until it is in line with your chest
- feel a full stretch across your pec at the bottom of the rep 
- lift the dumbbell in a fly motion back up and over your chest again 
- contract your pec at the top of the rep 
- keep your wrist pinned straight

Single Arm Incline Dumbbell Chest Fly

Rep Count: 20R 
Tempo: steady

Target Muscle Group: biceps

Set Up: 
- set your bench to a ~45-60 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the pad
- extend your arms down on either side of the bench 
- the dumbbells should hang down behind your torso
- keep your elbows pinned directly below your shoulders
- set your brace

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side 
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again 
- be sure to fully extend your arms between reps

Incline Bench [Recline] Hammer Grip Curls

Triset

3/6 UPPER BODY B (Back, Chest, Biceps)

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

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

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 🔥

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!

3/6 UPPER BODY B (Back, Chest, Biceps)

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