Name: Playbook - Sam Sweeney - 4/25 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.797Z
Duration: 65 min
Description: 4/25 Back, Rear Delts, Triceps

Maricela

Vanessa

Francesca

Kody Young

That was a nice back day! Love the variations as always.

Alexis

Deja

Deep lats and triceps are feeling AMAZING after that one 💕💕💪

Megan

The pump is for real with that one 💪🏼🔥💯

Amie

There might be a glitch when adding weight on the app on supersets. Overall, great workout! 💪🏽

Sarah

Aileen Bernuy

Lisa

yangBAE

Kimmy

Back burner 💥 that finisher…. No joke!

Alli

Omayma

Ruth

Marla

Libby

This split is just 🔥 love every workout as it’s a great challenge

Victoria

I feel like I could fly away with how pumped my back was! I was walking out of the gym with invisible lat syndrome except my lats were PUMPED!!!😂😂

DeAnna

Audry

Christie

Ashley

These endings this week 🔥🔥🤍👌🏼

Brandi

Chasity

Definitely a good workout! Tricep burnout was real

Leah Ashley

Abigail

Audi

Shelby

Really enjoying this split. Love the cables and tempo

Natalie Helser

One of my favorite back workouts yet!❤️‍🔥

Ashley Laas

Katie

Bailey

Alicia Heier

Niranjana

Mia Arrowsmith

April

Kelsey

Felt great doing this workout! Love that it’s the right amount of challenging 😊

Sieylamuni

Christy

Jennifer

Tiffany

I am loving upper body day in this format! Slayed that 🥳

Janelle

Safia

Stephanie

Kashay Sullivan

Happy Tuesday! 

Week 5 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: 6S/4-6R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Machine Lat Pulldown: 5S/6-8R [4 second eccentric] 

Superset: 
4a. Seated Machine Row: 3S/8-10R [3 second hold at the top of each rep]
4b. Single Arm Cross Body Skull Crusher: 3S/10-12R each side [2 second pause at the bottom and top of each rep]

Superset:
5a. Cable Rope Straight Arm Pulldown: 4S/30R, 20R, 12R, 8R 
5b. Cable Rope Tricep Extensions: 4S/25R

4/25 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: 4-6R
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 Range: 6-8R 
Tempo: 4 second eccentric
Modification: cable lat pulldown, or banded lat pulldown 

Set Up: 
- position yourself on the lat pulldown machine 
- press the balls of your feet into the ground, and drive your knees into the pad
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- grip the handles with a slightly pronated grip [pinkies tucked forward] 
- keep a neutral head, neck, and spine and lean your torso back so your chest is facing the bar

Execution: 
- depress your scapula, bend your arms and drive your elbows to the ground 
- pull the handles and squeeze your elbows to your sides at the top of the rep 
- use a 4 second eccentric to release the weight with control until your arms are fully extended again
- be sure to reset your scapula between reps

Machine Lat Pulldown

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep 
Modification: chest supported dumbbell row, or seated cable close grip row 

Set Up: 
- sit on the machine, press your chest into the pad
- grip the handles with a neutral grip 
- pull your belly button to spine and tuck your ribs to brace
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula and drive your elbows towards your sides at ~45 degree angle from your torso
- contract your mid back/rear delts and hold for 3 seconds 
- extend your arms forward again as you release the weight with control 
- keep traps down and shoulders back

Seated Machine Mid Row

Rep Range: 10-12R each side
Tempo: 2 second pause at the bottom and top of each movement 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- lie on a flat bench in a supinated position 
- squeeze glutes, pull belly button to spine and brace
- extend the arm holding the dumbbell so the weight is positioned in line with your front delt
- bend the other arm and place your hand in the crease of your elbow of the working arm to pin your elbow in place 
- keep elbow in line with your shoulder

Execution: 
- bend your arm and lower the dumbbell across your chest towards your front delt on the other arm 
- lower to at least a 90 degree bend in your working arm
- pause for 2 seconds
- extend your arm and lift the dumbbell towards the ceiling again 
- keep your arm straight at the top, fully extended, and contract your tricep
- hold contraction for 2 seconds 
- complete all reps on one side before moving to the next

Single Arm Cross Body Skull Crushers

Superset

Rep Count: 30R, 20R, 12R, 8R 
Tempo: steady 
Modification: banded straight arm pulldown 

Set Up: 
- attach the cable rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- reach your arms forward to grip the rope with each hand, neutral grip 
- step away from the cable 2-3 steps 
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the cable just slightly 
- keep your arms straight 

Execution: 
- depress your scapula and pull the rope towards your quads
- pull the rope apart and squeeze your arms by your sides
- keep your chest up and contract your lats
- release the rope with control until your arms are extended towards the cable again 
- reset scapula between reps, keep traps down

Cable Rope Straight Arm Pulldown

Rep Count: 25R
Tempo: steady 
Modification: banded tricep extensions 

Set Up: 
- attach the rope to one side of the cable and position it high 
- step in front of the cable, facing the ground 
- squeeze your glutes, pull belly button to spine and brace
- reach your arms forward to grip the rope with a neutral grip 
- step away from the cable 2-3 steps 
- keep your chest upright
- pull the rope and pin your elbows to your sides 

Execution: 
- extend your arms and pull the rope towards the ground, rip it apart
- contract your triceps
- keep your elbows pinned by your sides and bend your arms as you release the rope to ~90 degree bend in your arms again 
- keep traps down, shoulders back 
- keep elbows pinned by your sides

Cable Rope Tricep Extensions

4/25 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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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 🥵🥵🥵🥵

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

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 ❤️

4/25 Back, Rear Delts, Triceps

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