Name: Playbook - Sam Sweeney - 4/23 Back and Biceps
Uploaded: 2024-04-23T01:03:53.700Z
Duration: 75 min
Description: 4/23 Back and Biceps

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

Kody Young

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

Megan

Katie

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

Erisa

Brooke Trujillo

Joanne

April

Single straight arm row was very tricep focused and the instructions were not helpful so I could not figure out how to create tension in my back

Kimmy

Loving the slow and steadiness I’m doing this week! These movements are 👌🏻

DeAnna

Not as much of a heart pumper that I’m used to

Julie

Stephanie

Natalie Helser

Molly DiSabato

Lacey

Molly

Anna

Carly

Regina

Back day baby!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

Brooke

Porchia

Audry

A little unsure of this one today but I’m glad I did it and felt strong!

Kayla

Megan Laudick

Mike

Becky

Happy Tuesday!

Week 8 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 Cable Straight Arm Pulldown: 4S/10-12R each side
 
4. Recline Cable Curls: 6S/6-8R [4 second eccentric] 

5. Alternating Hyperextension Row: 5S/20R total 

6. Cable Rope High Curls: 3S/5R drop 10R

4/23 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: steady 
Modification: single arm banded straight arm pulldown, or single arm dumbbell pullover

Set Up: 
- use no attachment, position one side of the cable high 
- step in front of the cable, facing the cable
- grip the knob of the cable with one hand, neutral grip 
- extend your arm high, take 1-2 steps away from the cable 
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward just slightly 
- keep a neutral head, neck, and spine

Execution: 
- keep your arm straight and depress your scapula on one side
- pull the cable straight down, towards your hip on one side
- contract your lat 
- release the cable and extend your arm high again with control 
- keep your traps down, shoulders back 

-

Single Arm Cable Straight Arm Pulldown

Rep Range: 6-8R
Tempo: 4 second eccentric
Modifiction: dumbbell recline curls

Set Up: 
- attach a single arm handle to each side of the cable and position them low
- set your bench to a 70-80 degree incline
- position your bench in the center and slightly in front of the cable rig
- bench should face away from the cable 
- grip each handle with a supinated grip 
- pull the cables and sit on the bench 
- press your mid back into the bench and plant your feet on the ground
- extend your arms out and down low towards the cables on each side
- pull belly button to spine and brace
- pin your elbows behind your torso/the bench

Execution: 
- bend your arms and curl the cables towards your chest on each side
- contract your biceps
- keep your elbows pinned behind your torso and release the cables as you extend your arms low and towards the cables again with control 
- keep traps down, wrists straight

Recline Cable Curls

Rep Count: 20R total 
Tempo: steady 
Modification: bent over alternating crescent row 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on the hyperextension machine so the pad hits at your hips
- squeeze your glutes, push your hips into the pad
- pull belly button to spine and brace
- lean your torso forward, chest facing the ground
- extend your arms towards the ground
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep one arm extended
- use your trunk/low back to lift your torso away from the ground 
- retract your scapula on one side and bend one arm
- drive your elbow towards your hip and row the dumbbell to one side 
- contract your lat/mid back 
- lower your torso towards the ground again 
- at the same time, extend your arm towards the ground
- alternate rowing each arm, each rep 
- keep one arm extended at all times
- control the movement through your trunk, core, and back

Alternating Hyperextension Row

Rep Count: 5R drop 10R
Tempo: steady 
Modification: banded high curls 

Set Up: 
- attach a rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip 
- take 1-2 steps away from the cable
- sit on the ground, bend your legs and plant your feet on the ground
- keep a neutral head, neck, and spine 
- extend your arms high towards the cable
- lean your torso back slightly so your chest faces the cable 
- pull belly button to spine and set your brace

Execution: 
- keep your elbows pinned high, in line with your front delts
- bend your arms and pull the rope apart and towards your head, on either side of your face
- contract your biceps
- with elbows high, release the rope and extend your arms high again with control 
- keep traps down

Cable Rope High Curls

4/23 Back and Biceps

Loved this entire workout. Shoulders on 🔥🔥

Ruby Smith

Morgan

5/3 Shoulders, Biceps, Triceps

Taylor Willman

5/2 Quads and Glutes

this workout allows me to flex on the haters

Vonny

Marquis

5/1 Chest and Triceps

Tiff

Karen Arce

Marina Pillyawets

4/30 Back and Biceps

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

Katrina

Jamie

Nice strength gains this split. I’ve earned my deload next week with this

4/29 Glutes and Hamstrings

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

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

RunDominican

4/27 Full Body or Optional Rest Day

Lamia

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

Courtney

Delilah

4/26 Shoulders, Biceps, Triceps

B stance variations in anything are always my favorite 🥰

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

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

Omayma

4/18 Quads and Glutes

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

Kerri

4/17 Chest and Triceps

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

Christina

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

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

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 ❤️

4/23 Back and Biceps

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