Name: Playbook - Sam Sweeney - 4/18 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.773Z
Duration: 65 min
Description: 4/18 Back, Rear Delts, Triceps

This is split is pure genius and I love it from start to finish!

Kody Young

Loved that lat pull finisher 🔥💪🏻

Marcie

Antonae

Loved the lat engagement I felt in this one 🔥

All those pulldowns prepped my lats for excellent form in my tricep extensions today!

Megan

Seriously best engagement for back & triceps!!!

Amie

Isabelle

Madhumita

Love the new format! Thank you for making it a more reasonable duration.

Jennifer Russell

Dominique

yangBAE

Mikaleigh

Chasity

Victoria

Janelle

Bent over rows feeling STRONG 🥵🥵🥵

Audry

Chiara

Another awesome upper body workout! 🤘🏻🔥

Alicia Heier

April

Mia Arrowsmith

Amanda Giles

Holy sweet 5lb baby Jesus! That was a good one! Those lat pull downs at the end?! What were those?!

DeAnna

I loved every single part of this!! I wish this was what we did every Tuesday!

Kelsey

Mayra

Maria Zenz

Allie Caruso

Safia

Back feels like 5x my normal size 😊😊😊😊😊😊😊

Tiffany

Jennifer

Lacey

Used this workout to focus on mind muscle connection. Amazing workout!

Jolene Plank

Loving this week and the 30 rep finishers!!

Angela Arnall

Kinda did my own thing. I used the formula of the workout but did machines and lighter weights!

Shelby

Stephanie

Brandi

Maranda

Heather

Porchia

Mary

Katie

Lakshmi Neelesh Nimmagadda

Tasha

I am absolutely loving this week! Keep it coming 🔥

Taylor

Megan Laudick

Samantha

Happy Tuesday! 

Week 4 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. Landmine Close Grip Row: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Superset: 
4a. Half Kneel Single Arm Lat Pulldown [neutral to supinated]: 3S/8-10R each side [3 second hold at the top of each rep] 
4b. Cable Supinated Tricep Extensions: 3S/21R [7R from top to half rep + 7R from half to full rep + 7 FULL REPS w/ pulldown]

5. Floor Single Arm Kettlebell Skull Crusher: 4S/10-12R each side 

6. Lat Pulldowns: 3S/30R total [10R close grip + 10R mid grip + 10R wide grip]

4/18 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: single dumbbell neutral grip bent over row 

*adjust weight for rep count. Add weight as the rep count decreases if you are able to keep good form as you do so

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

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the other end of the barbell 
- load this end with appropriate weight 
- straddle the barbell behind the weight loaded on the end of the barbell, hip width stance or just outside 
- loop the close grip cable attachment under the barbell [or grip the barbel with your hands] 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms to grip the handle with a neutral grip 
- depress your scapula and lift the barbell off the ground
- keep your torso bent forward at a 45 degree angle 

Execution: 
- retract your scapula, bend your elbows and row the barbell towards your chest
- squeeze your elbows to your sides
- contract your lats
- extend your arms and release the weight with control towards the ground again 
- hold a tight brace in your core throughout

Landmine Close Grip Row

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep 
Modification: banded half kneel pulldown or single arm dumbbell pullover 

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- step in front of the cable, facing the cable 
- grip the handle with a neutral grip on one side
- step back 2-3 steps and get down into a half kneel position, knee down on the same side holding the cable 
- squeeze your glutes, pull belly button to spine and brace
- lean your torso forward just slightly 

Execution: 
- depress/retract your scapula and bend your elbow as you pull the cable 
- rotate your grip from neutral to supinated, squeeze your elbow in tight by your side
- contract your lat and hold for 3 seconds 
- release the cable with control and extend your arm back towards the cable with control 
- complete all reps on one side before moving to the next

Half Kneel Single Arm Lat Pulldown

Rep Count: 21R total 
*7R from top to half rep + 7R from half to full rep + 7 full reps w/ pulldown
Tempo: steady 
Modification: banded supinated tricep extension, supinated grip kickbacks

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, face the cable 
- squeeze your glutes, pull belly button to spine, and brace
- grip the cable with a supinated grip 
- squeeze elbows by your sides

Execution: 
- keep elbows pinned and pull the cable to 1/2 rep 
- contract triceps 
- release the cable with control and complete 7R from top to 1/2 rep 
- on the 8th rep, begin at 1/2 rep and extend your arms fully towards the ground
- contract your triceps 
- release the cable to 1/2R position and complete 7R 
- on your final 7 reps allow your elbows to come forward away from your torso just slightly to begin the rep with a 1/2 pulldown 
- pull the cable and extend your arms fully and complete your final 7 full reps

Cable Straight Bar Tricep Extensions

Superset

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

*use dumbbell in place of kettlebell if needed 

Set Up: 
- lie on the ground, supine position 
- point your toes, squeeze your glutes, pull belly button to spine 
- grip a kettlebell in one hand, pronated grip 
- extend your arm so the weight is in line with your front delt 
- use your other hand to pin your elbow in place over your shoulder

Execution: 
- keep your elbow in place and bend your arm as you lower the kettlebell towards the ground beside your head 
- lower to a full stretch in your tricep [tap the floor with the bottom of the bell if possible] 
- extend your arm and lift the barbell back to the start position 
- contract your tricep
- complete all reps on one side before moving to the next

Floor Single Arm Kettlebell Skull Crusher

Rep Count: 30R total 
*10R narrow grip + 10R mid grip + 10R wide grip 
Tempo: steady 
Modification: banded lat pulldown 

Set Up: 
- attach a lat pulldown bar to the cable machine 
- grip the bar with a close grip [inside shoulder width] to begin, 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 
- complete 10R with a close grip
- adjust grip to mid grip [shoulder width or just outside] and complete 10R more
- finally adjust grip to wider than shoulder width and complete a final 10R 
- be sure to reset your scapula if needed, between reps

Lat Pulldown

4/18 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$$ 🔥

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!

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

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 ❤️

4/18 Back, Rear Delts, Triceps

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