Name: Playbook - Sam Sweeney - 4/16 Back and Biceps
Uploaded: 2024-04-16T01:15:54.253Z
Duration: 75 min
Description: 4/16 Back and Biceps

Kerri

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan

Megan Laudick

Audry

Katie

Corrine

Maria Zenz

Kimmy

Molly

Taylor

Shannon Smolinski 

Shelly

Lorena

Molly DiSabato

Tonya

Another solid workout! 💪🏼 🙌🏼 🔥

Mia Arrowsmith

Manda

Regina

Porchia

Vonny

Jennifer

Stephanie

Alli

Alexandra

Kristen

Becky

Mike

Happy Tuesday!

Week 7 of 9 week split [week 10 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: 5S/2-3R [bodyweight, weighted, machine or band assisted]

2. Secondary: Single Arm Dumbbell Bent Over Row: 3S/6-8R each side

3. Single Arm Meadows Row: 4S/10-12R each side [2 second hold at the top of each rep] 

4. EZ Bar Preacher Curls: 6S/5-7R [3-4 second eccentric] 

5. Alternating Neutral Grip Lat Pulldown: 5S/20R 

6. Reverse Grip Cable Curls: 3S/5R drop 10R

4/16 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: 2-3R
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: 6-8R 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 Range: 10-12R each side
Tempo: 2 second hold at the top of each rep 
Modification: single arm pronated grip dumbbell rear delt row

*if you do not have a landmine attachment, you can position one end of the barbell in the corner of the room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position one end of the bar in the landmine attachment, or corner of the rack 
- step to the free end of the barbell, load with appropriate weight 
- stand to the side of the barbell, facing the end of the bar
- get into a staggered stance
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground 
- grip the end of the bar with a pronated grip, with the hand closest to the bar
- extend your arm and hold the end of the bar directly below your chest
- keep a neutral head, neck, and spine in this bent over position 

Execution: 
- retract your scapula
- bend your arm and drive your elbow wide
- row the end of the barbell towards your chest on one side
- contract your lat, mid back, rear delt
- release the bar and extend your arm towards the ground again with control 
- keep a tight grip on the end of the bar
- keep your chest facing the ground throughout the entire set

Single Arm Meadows Row

Rep Range: 6-8R 
Tempo: 3-4 second eccentric
Modification: dumbbell or machine preacher curls

Set Up: 
- load the ez bar with appropriate weight 
- grip the bar with a supinated grip, just inside of shoulder widt
- step behind the preacher curl pad
- lean your chest into the pad, hook your arms over the pad
- extend your arms and connect them to the pad from elbows to armpits
- pin your traps down, shoulders back 
- pull belly button to spine, and set your brace
- keep your elbows directly below your delts

Execution: 
- drive your elbows/triceps into the pad
- bend your arms and curl the ez bar towards your chest
- contract your biceps
- release the bar and extend your arms with control 
- be sure to fully extend your arms at the bottom of each rep

EZ Bar Preacher Curls

Rep Range: 20R total 
Tempo: steady 
Modification: banded neutral grip pulldown 

Set Up: 
- grip each handle of the double cable pulldown with a neutral grip 
- pull the cables and sit on the edge of the bench 
- lift your heels, contract your calves, and drive your knees up into the pad of the machine 
- lean your torso back just slightly 
- pull belly button to spine, and set your brace
- pin your traps down, shoulders back 
- keep a neutral head, neck, and spine

Execution: 
- keep one arm fully extended
- depress your scapula and bend your other arm
- drive your elbow straight down towards the ground and squeeze it in close by your side at the top of the rep 
- contract your lat
- release the cable and extend your arm with control 
- alternating each arm, each rep

Alternating Neutral Grip Lat Pulldown

Rep Range: 5R drop 10R
*15 reps total 
*drop the weight by 20-50% on dropset
Tempo: steady 
Modification: reverse grip dumbbell curls 

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar 
- grip the bar with a reverse grip, shoulder width apart or slightly inside
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 

Execution: 
- keep your elbows pinned by your sides and bend your arms
- curl the bar towards your chest
- contract your biceps at the top of the rep, palms facing forward 
- with elbows pinned, extend your arms and lower the bar towards the ground again with control 
- keep your wrists straight, you will feel tension in your forearms throughout

Reverse Grip Cable Curls

4/16 Back and Biceps

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Bree

4/27 Full Body or Optional Rest Day

April

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

Erisa

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Lamia

Ruben Dorado

4/17 Chest and Triceps

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

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!

Joanne

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!

Serena

3/18 Glutes and Hamstrings

Yanely

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

4/16 Back and Biceps

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