Name: Playbook - Sam Sweeney - 4/11 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.749Z
Duration: 65 min
Description: 4/11 Back, Rear Delts, Triceps

Kody Young

Needed to be in and out of the gym today so this was perfect and still felt the burn 🔥

Wow. Loved every single part of this workout.

Courtney

All those rows felt so powerful today 💪💪

Megan

Yesenia

Great workout. I got through this in 40 min, so it was a bit short, but I definitely think some days that’s needed. I’d recommend!

Micaela

yangBAE

karen

Jodi Jolley

Angie

Jessica

Kristin

Anna Claire

Alma

Analee

Those isometrics at the end…my arms are COOKED 🔥

Sarah

Another gnarly back pump today! Loving everything about these back days! Soon I’ll be able to fly away 😂

DeAnna

The iso holds we’re really good and unexpected!

Kimberly

Heather

Absolutely solid back day! Loved this one 🔥

Allie Caruso

Maryse Lalumiere

Connie

Deja

Loving the slight shake up in format. Those iso holds at the end 😍😍😍

Audry

Kinda missing the calorie burn I’m used to. Loved the pull downs.

Julie

Mia Arrowsmith

April

Back muscles and triceps feeling goooood and strong 💪🏼

Kelsey

April McCorkhill

nichole

Jordan

It was good! New to the app and love the layout and the videos. Thank you guys for putting so much into your app!

Amanda

Janelle

The compound sets were my fave today!! I also liked the end burnout.

Shelby

Loved this one! Then again I love them all!! The iso holds are becoming a fav!

I think I’m obsessed with this split 🤌🏼

Kashay Sullivan

Jolene Plank

Loved this whole set up and the lower reps🔥

Amanda Giles

Ashley Laas

Sandy

Not gone lie this was Spicy 🔥🔥♥️

Nyakeh

Porchia

Maria Zenz

Some how I felt very easy today looks like strength gains are in need tp up by weights for sure 🔥🔥

Lakshmi Neelesh Nimmagadda

Happy Tuesday! 

Week 3 of 6 in current split-

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: 5S/6-8R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Seated Double Cable Lat Row: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Superset: 
4a. 1.5R Seated Straight Arm Pulldown: 3S/8-10R [3 second hold at the top of each rep] 
4b. Single Arm Cross Body Tricep Extension: 3S/10-12R each side 

5. Seated [on floor] Kettlebell Alternating Overhead Extensions [controlled ROM w/ bench]: 4S/16-20R total 

6. Seated Banded Pull Apart Iso Holds: 3S/60, 45, 30 seconds

4/11 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 Facepulls

Warm Up Sets: 1-2S
Rep Range: 6-8R
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: 8R, 8R, 6R, 6R, 4R, 4R
Tempo: 3 second eccentric 
Modification: close grip seated cable row, chest supported dumbbell row [neutral grip]

Set Up: 
- sit on the seated double cable bench 
- plant your feet up on the platforms 
- sit up tall, pull belly button to spine and brace
- keep a neutral head, neck, and spine
- extend your arms and grip the handles with a neutral grip 
- keep your shoulders down and back

Execution: 
- bend your elbows and pull the cables towards you
- drive your elbows to your sides, squeeze them close
- contract your lats
- use a 3 second eccentric to release the cables and extend your arms back towards the cable with control 
- drive your elbows low to your sides as you row, this will keep the control through your lats 
- a slight forward lean in your torso can also help stretch your lats as you extend, just be sure to keep a neutral spine

Seated Double Cable Lat Row

Rep Range: 8-10R 
*1R + .5R= 1 full rep
Tempo: 3 second hold at the top of each rep 
Modification: banded straight arm pulldown 

Set Up: 
- position a bench in front of one side of the cable 
- attach a rope to the cable and position it high 
- sit on the bench facing the cable, plant your feet wide on the ground 
- grip the cable rope with a neutral grip 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- keep a neutral head, neck, and spine and lean your torso forward just slightly 

Execution: 
- depress your scapula, keep your arms straight and pull the cable straight down towards the ground 
- contract your lats/low lats
- release the cable .5R before pulling the cable straight down again 
- contract your lats and hold for 3 seconds 
- with straight arms, release the cable with control

1.5R Seated Double Cable Straight Arm Pulldown

Rep Range: 10-12R each side 
Tempo: steady 
Modification: banded cross body extensions or single arm tricep kickback 

Set Up: 
- use no attachment and position one side of the cable up high 
- stand next to the cable, facing 90 degrees from the cable 
- keep your hips square, facing 90 degrees away
- squeeze your glutes, pull belly button to spine, and brace 
- reach across your body and grip the knob of the cable with the hand furthest from the cable 
- pull the cable and pin your elbow to your side ~45 degrees from your torso 

Execution: 
- keep elbow pinned, pull the cable across your body and extend your arm out to the side and towards the ground 
- when your arm is fully extended, contract your tricep 
- release the cable with control until your arm is bent at ~90 degrees again 
- complete all reps on one side before moving to the next

Single Arm Cross Body Tricep Extensions

Superset

Rep Range: 16-20R total 
Tempo: steady 
Modification: overhead extensions with single dumbbell 

*if the bench is too low, creating too much ROM, feel free to simply lower the weight as far as you feel comfortable and in control [~90 degree bend in your arms]

Set Up: 
- sit in front of a bench or box, facing away 
- extend your legs and point your toes
- squeeze your glutes, pull belly button to spine and brace
- position your glutes ~1’ away from the bench or box and lean your upper back against the edge of the bench 
- grip the kettlebells with a pronated grip 
- tuck your ribs down and extend your arms overhead, holding the kettlebells
- pin your elbows overhead, in line with your shoulders 
- squeeze your elbows in close to each side of your head

Execution: 
- keep one arm extended, holding tension in your tricep
- keep the other elbow pinned but bend your arm and lower the kettlebell back behind your head
- lower until you are able to tap the top of the box or bench with control 
- extend your arm and lift the kettlebell from the box
- contrac tyour tricep at the top of the rep
- alternate lowering each kettlebell behind your head to tap the bench or box below

Seated [floor] Kettlebell Alternating Overhead Extensions

Time: 60, 45, 30 seconds 
Tempo: iso hold 
Modification: rear delt fly iso hold [machine or dumbbells] or cable face pull iso hold 

Set Up: 
- grip a large loop band in each hand, pronated grip, shoulder width apart 
*the more narrow the grip on the band, the more tension the band will provide as you pull apart
- sit on a bench, plant your feet on the ground 
- sit up tall, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine 
- extend your arms, holding the band, out in front of you so your hands are in line with your front delts
- keep your scap pinned, use you rear delts to pull the band

Execution: 
- keep your arms and wrists straight and pull the band away from the midline and out to your sides
- pull the band until your arms are extended straight out to your sides and in line with your shoulders
- contract your rear delts, high back and hold the tension for the specified time limit

*these iso holds are a great time to work on mind muscle connection. You can just as easily sit in this position without concentrating the tension in the correct muscle groups. Focus on your rear delts, high back

- keep traps down and shoulders back

Seated Banded Pull Apart Iso Holds

4/11 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

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

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

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

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!

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 😤

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

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

4/11 Back, Rear Delts, Triceps

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