Name: Playbook - Sam Sweeney - 4/2 Back and Biceps
Uploaded: 2024-04-02T01:48:16.154Z
Duration: 75 min
Description: 4/2 Back and Biceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Diana

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

Kody Young

Megan

Katie

Tayler

Lamia

Christina

Denise Hofer

Looooooove me a Sweeney back day. Thank you!!!

Audry

Caleb

Kimmy

Rachel

Mike

Sini

My back has been feeling bigger than ever with these back days! I love it!

DeAnna

Tami

Nyakeh

Amber

Back after a 3-month hiatus. Today's workout proved I'm not starting from scratch. Excellent workout. 🔥👊🏽

April

Morgan

Molly DiSabato

Lorena

Manda

Carly

Mia Arrowsmith

Regina

Porchia

Vonny

Brooke

Aimee

Chelsey

❤️‍🔥❤️‍🔥❤️‍🔥 I see you back definition 👀 🔥. Goals.

Alli

Megan Laudick

Becky

Happy Tuesday!

Week 5 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: 4S/3-5R [bodyweight, weighted, machine or band assisted]

2. Secondary: Single Arm Dumbbell Bent Over Row: 4S/6-8R each side

3. EZ Bar Spider Curls: 5S/10-12R [2 second hold at the top of each rep] 

4. Barbell Supinated Grip Pin Row: 6S/8-10R [every 30 seconds] 

5. Single Arm Recline Hammer Curl: 3S/6-8R each side [3 second eccentric] 

6. Dumbbell Pullover: 3S/5R drop 10R drop 5R

4/2 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: 3-5R
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
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell spider curls

Set Up: 
- load the ez bar with appropriate weight
- grip the bar with a supinated grip, shoulder width apart 
- set your bench to 70-80 degrees 
- face the back pad of the bench, straddle the seat 
- hook your arms over the end of the bench
- press your chest and hips into the pad of the bench, position the bar under your delts
- squeeze your glutes, pull belly button to spine and set your brace
- depress your scapula, pin your traps down, shoulders back 

Execution: 
- keep your elbows pinned under your delts
- bend your arms and curl the bar towards your chest
- contract your biceps
- lower the bar and extend your arms towards the ground with control

EZ Bar Spider curl

Rep Range: 8-10R 
*every 30 seconds
Tempo: steady 
Modification: kettlebell/dumbbell supinated grip pendlay 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 supinated 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/high 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

Barbell Supinated Grip Pin Row

Rep Range: 6-8R
Tempo; 3 second eccentric 

Set Up: 
- set your bench to 70-80 degree incline. 
- grip a dumbbell in one hand, hammer grip 
- sit on the bench, plant your feet on the ground
- press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm down by your side so it is positioned behind your torso
- squeeze your elbow in close by your side

Execution: 
- keep your elbow pinned below your delt 
- bend your arm and curl the dumbbell towards your chest on one side
- contract your bicep 
- extend your arm and lower the dumbbell towards the ground with control 
- keep traps down, shoulders back 
- keep your wrist straight

Single Arm Recline Hammer Curl

Rep Count: 5R drop 10R drop 5R
*20R total 
*drop the weight by 10-50% on each drop set
Tempo: steady 
Modification: floor pullover or straight arm pulldown 

Set Up: 
- sit on the ground in front of a flat bench, facing away from the side of the bench 
- line up your mid back with the edge of the bench 
- overlap your palms around the head of the dumbbell, palms facing up, hold the dumbbell at your chest
- squeeze your glutes, pull belly button to spine, and brace
- drive your mid back into the bench and lift your hips away from the ground and into full extension 
- extend your arms and press the dumbbell over your chest, palms facing up 
- pin your scapulas down 

Execution: 
- keep your arms straight and lower the dumbbell over your head and towards the ground behind you
- pause for 3 seconds in the stretched position 
- pull the dumbbell up and over your chest again with control 
- contract your lats/low lats
- hold a tight brace in your trunk 
- keep your shoulders and scaps pinned down

Dumbbell Pullover

4/2 Back and Biceps

Love seeing the overhead squats programmed in! More of that please! 🏋️‍♀️

Jacquelyn Reiser

Whew in the heat in south MS!! 
But I've never done a deload week and I'm ready and excited!!!

Lauren

5/4 Full Body or Optional Rest Day

I'm going to miss this split... But ready to see where my strength is on some new lifts!

5/3 Shoulders, Biceps, Triceps

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

5/2 Quads and Glutes

Marina Pillyawets

this workout allows me to flex on the haters

5/1 Chest and Triceps

Tiff

Karen Arce

4/30 Back and Biceps

Daisy

Sooo long! So many sets.  Im not someone who can just half-ass a written workout so I do the whole thing, but I spent way longer working out then I planned for.

Emilie

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

Erisa

4/27 Full Body or Optional Rest Day

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

4/26 Shoulders, Biceps, Triceps

Loved it. Took me forever to finish it but I didn't quit so that's a win.

Didn’t get enough of a pump in the quads. Would like to have a separate workout focused on quads, glutes and a separate of hamstrings and let’s incorporate more calves!

Kerri

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

4/22 Glutes and Hamstrings

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

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

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

4/17 Chest and Triceps

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

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

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

Serena

Katie Rowse

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

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

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 😤

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

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

Shelly

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 ❤️

4/2 Back and Biceps

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