Name: Playbook - Sam Sweeney - 4/30 Back and Biceps
Uploaded: 2024-05-12T19:29:38.155Z
Duration: 75 min
Description: 4/30 Back and Biceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

Megan

Kody Young

Lamia

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Chut

Fabulous as always. Love a solid back day 💪

Katie

Janelle Johnson

Tiff

Karen Arce

Marina Pillyawets

Mixed two different workouts together. Love the change offered here and the direction on body position.

Tresea

it’s been empowering to see all my primary and secondary lift PR‘s go up exponentially this split. 🙌👏🙌👏

Manda

Regina

Kimmy

Eric

April

Omgeeeee…that felt soo good. Thank you 🙏🏼

Lorena

Alli

The growth during this split 💪🏻🔥💯

Molly DiSabato

Tonya

❤️❤️❤️ always a great workout!

Kaylan

Loved this back workout. More of this!!! 😍😍

Back is lit up 🙌🏼 such a good one 🔥🔥

Morgan

Brooke

Audry

Porchia

Megan Laudick

Kristin Ritter

Talia Prideaux

Jamie

Mike

Happy Tuesday!

Week 9 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 Seated Cable Lat Row: 4S/10-12R each side [2 second pause at the top of each rep] 

4. Standing EZ Bar Reverse Grip Curls: 6S/5-7R [4 second eccentric]

5. Alternating Lat Pulldown: 5S/20R total 

6. Cable Straight Bar Hang Curls: 3S/5R drop 10R

4/30 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 pause at the top of each rep 
Modification: seated, banded single arm row

Set Up: 
- sit on the double cable seated cable bench, facing the handles
- grip one handle with one hand, neutral/slightly supinated grip
- lift your opposite foot off of the ground and place it on the platform in front of you, keep a slight bend in your knee
- keep your other leg bent with your foot planted on the ground 
- pull belly button to spine and set your brace
- keep a tall and upright torso 

Execution: 
- retract your scapula and bend your arm
- drive your elbow towards your waist on one side
- contract your lat 
- release the cable and extend your arm towards the cable with control 
- keep your torso facing forward, no twisting 
- keep your wrist straight

Single Arm Seated Cable Lat Row

Rep Range: 5-7R 
Tempo: 4 second eccentric
Modification: standing reverse grip dumbbell curls 

Set Up: 
- load the ez bar with appropriate weight 
- grip the ez bar with a pronated grip, shoulder width or slightly inside
- extend your arms down in front of your torso, pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps pinned down, shoulders back 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arms and curl the bar towards your chest
- palms should face forward at the top of the rep
- contract your biceps
- keep your elbows pinned and extend your arms as you lower the bar towards the ground with control 
- keep your wrists straight 
- be sure to fully extend your arms between each rep

Standing EZ Bar Reverse Grip Curls

Rep Range: 20R total 
Tempo: steady 
Modification: banded alternating pulldown 

Set Up: 
- grip the double cable pulldown handles with each hand, pronated grip 
- extend your arms and sit on the end of the bench
- drive your knees up into the pads, contract your calves
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back just slightly 
- pin your traps down, shoulders back 
- tuck your pinky forward

Execution: 
- keep one arm extended
- depress your scapula and bend your arm
- pull the cable and drive your elbow straight down towards the ground 
- squeeze your elbow in by your side and contract your lat
- release the cable and extend your arm overhead with control 
- keep your wrist straight 
- keep your chest facing forward 
- lean into each rep vs. twisting
-

Alternating Lat Pulldown

Rep Count: 5R drop 10R 
Tempo: steady 
Modification: dumbbell hang 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 supinated grip 
- step away from the cable 1-2 steps
- 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 
- extend your arms straight down from your delts, bar directly under your chest
- pin your elbows under your front delts
- keep a flat back 

Execution: 
- with elbows in place, bend your arms and curl the cable towards your face
- contract your biceps
- extend your arms and lower the bar towards the ground with control 
- keep elbows pinned in place below your front delts
- keep your chest facing the ground

Cable Straight Bar Hang Curls

4/30 Back and Biceps

Natalie Helser

This split is humbling. 🥵🔥❤️👊🏽

Jody

5/21 Upper Body [Chest and Shoulders]

Denise Hofer

Julia Bourguignon

5/20 Lower Body

Paige

Rested yesterday and had an amazing full body hit today!🤘🏽

Gabby

5/18 Full Body or Optional Rest Day

Hannah

Long time weight lifter (convincing myself that was cardio enough😂)but was just able to get 3.03 miles in 30 min 🙏🏻

Alexis

5/17 Cardio and Arms [Biceps and Triceps]

My back is going to love the next 8 weeks!

DeAnna

Nikki

5/16 Upper Body [Back and Shoulders]

Emily

By the amraps the 4 rounds is a lot, but the whole thing felt so good!

Sarah

Michelle Zabin

5/15 Lower Body

Leanna

Jessica

Brittany

5/14 Upper Body [Chest and Shoulders]

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

5/11 Full Body or Rest Day [DELOAD WEEK]

This has honestly been the most satisfying deload week of any deload week thus far. Also, arm day has been my favorite workout for at least the past four weeks, just feels incredible every time 💪🥰

Firuza

I modified so much coming off of being sick but I feel it!

Monica

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

Perfect! Roaring to go come Monday for the new split! 💥

That felt exceptionally healing and therapeutic for my body today 🥰

5/9 Quads and Glutes [DELOAD WEEK]

Still got the pump in even with the deload!

5/8 Chest and Tricep [DELOAD WEEK]

Karolane

Really been loving these Reverse grip curls lately 😍

5/7 Back and Biceps [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Deload felt great today. Much needed after this split

5/6 Glutes and Hamstrings [DELOAD WEEK]

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

5/4 Full Body or Optional Rest Day

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Great workout as I head into deload a bit late 🙃

5/3 Shoulders, Biceps, Triceps

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

5/1 Chest and Triceps

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

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

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

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

4/26 Shoulders, Biceps, Triceps

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

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

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

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

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

Serena

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

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

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

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

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

Sirmann

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

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

4/30 Back and Biceps

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