Name: Playbook - Sam Sweeney - 4/4 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.725Z
Duration: 70 min
Description: 4/4 Back, Rear Delts, Triceps

Oooo those pull ups… love them being programmed… can’t wait to one day so then band free!!!

Anjali

Kody Young

yangBAE

In these past two weeks, my rear delts have never felt so much love 🙌😍💪

Megan

Kelsey

Katelyn

Kristin

Kimmy

Sara

Marlene

Super fun. Pullups were rough though 🥵🔥

Sandra

Loving the setup
Of the new split! 🔥🔥🔥

Madison

Pull ups for 8 sets of 8 enough said ! 🔥

Sasha

Tracking feature🤌🏼🤌🏼 another great one

Rachael Milbrook

Soo good! My arms are dead!🔥🔥🔥🔥

Alicia Heier

Today was amazing! My mind ti muscle connection was off the hook. I had such a good pump! Love this workout!

DeAnna

Amanda Giles

Loving the isolated focus on rear delts!!!

Audry

Sharon

Triceps and delts feeling gooood 💪🏼🙌🏻

Those skull crushers hit me hard and the pull ups 🔥🫶🏻

Brandi

Janelle

Maria Zenz

Tianna

Mattie

Fantastic workout and loved the tracking system!

Carlet

Slightly beginning to think the Sweeney’s are out to murder us with these workouts 🥵🫶🏼

I’m loving the new split. Insanely good. 🔥🔥🔥

April

I wish there was a place to put in the weight I’m using. Unless there is and I don’t see that.

Lisa

Lilly

Channing

Kashay Sullivan

Jessica

Keri

Nyakeh

Porchia

Sandy

Courtney

Heather

Michelle Zabin

Cori

Isabelle

Paula

Mike

Was traveling yesterday so double upped. Not my best idea but feeling strong.

Tasha

Lakshmi Neelesh Nimmagadda

I am a little (not completely) surprised by how fatigued/sore my back is that day after doing Anderson squats. It is affecting my ability to do the dead-start bb pin rows, but i can definitely tell i will be gaining strength! This was a great workout and i am loving the little spins of discomfort 😈

Rachel

Happy Tuesday! 

-Week 2 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: 4S/8-10R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Neutral Grip Pull Ups: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. In this case, begin with bodyweight/banded/machine assisted. Work up to a heavy 6R on your 4th set by adding weight or decreasing the assistance used. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Single Arm Bent Over Cable Rear Delt Row: 4S/8-10R each side 
4b. Decline Bench EZ Bar Skull Crushers: 3S/10-12R [3 second eccentric] 

Superset: 
5a. Machine Rear Delt Fly: 3S/10R [20 second hold at the top of your first rep, each set] 
5b. Cable Tricep Pulldowns: 3S/20R [20 second hold at the top of your first rep, each set]

4/4 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: 8-10R
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: 6-8R 
* begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. In this case, begin with bodyweight/banded/machine assisted. Work up to a heavy 6R on your 4th set by adding weight or decreasing the assistance used. Decrease weight each set back to your start weight on sets 5-8

Tempo: steady 
Modification: neutral grip cable pulldown [close grip bar or single handles]

*use bands or assisted machine if possible- otherwise modify with the above

*30-60 second rest

Set Up: 
- use a bench or chair if needed to reach your hands up to the neutral grip pull up bar
- grip the pull up bar with a neutral grip, shoulder width 
* [step each foot into the band (if you are using a band]
- extend your legs and arms and allow your body to hang down from the bar
- think about pointing your armpits facing forward- break the bar with your hands- tight grip
- bend your legs [or keep them straight- toes pointed if they are straight]
- 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 as you bend your elbows, drive them towards the ground
- pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in line with your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Neutral Grip Pull Ups [assisted/banded/weighted]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: banded bent over rear delt row or single arm bent over dumbbell rear delt row 

Set Up:
- attach a single arm handle to one side of the cable and position it low
- step next to the cable, face 90 degrees from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- grip the single handle attachment with the hand furthest from the cable 
- step away from the cable 1-3 steps 
- hold your brace, push your hips back and bend your torso forward until your chest is facing the ground 
- extend the arm holding the cable towards the cable, under your shoulder

Execution: 
- keep chest facing the ground
- bend your arm and pull the cable towards the outside of your toros
- elbow should be in line with or just slightly below your shoulder at the top of the rep 
- keep a pronated grip with wrist directly below your elbow at the top of the rep, contract your rear delt 
- release the cable with control until your arms is extended towards the ground again 
- keep a tight brace in your core in the bent forward position 
- complete all reps on one side before moving to the next

Single Arm, Bent Forward Rear Delt Cable Row

Rep Range: 10-12R
Tempo: 3 second eccentric
Modification: dumbbell skull crushers

*if you do not have a decline bench available, you can slide a plate or two under one end of a flat bench to create a slight decline. 

Set Up: 
- load an EZ bar with appropriate weight
- grip the EZ bar with a pronated grip, slightly inside shoulder width 
- position yourself on the decline bench, feet locked into the pad 
- squeeze your glutes, pull belly button to spine, and brace 
- lie back on the bench, press your mid back into the bench
- extend your arms and position the EZ bar directly over your chest
- pin your elbows in line with your shoulders 

Execution: 
- bend your arms and lower the bar towards your face 
- allow your elbows to travel back towards your face just slightly as you continue to bend your arms and lower the bar towards your face
- lower to a 90 degree bend in your arms or just below 
- drive your elbows back in line with your shoulders as you extend your arms and press the bar back up and over your chest
- contract your triceps at the top of the rep

Decline Bench EZ Bar Skull Crushers

Compound Set

Rep Count: 10R
Tempo: 20 second hold at the top of the first rep, each set. Steady tempo on following 9R
Modification: bench supported dumbbell rear delt fly 

Set Up: 
- position yourself on the rear delt fly machine so the handles are in line with your rear delts
- press your chest into the pad of the machine, plant your feet on the ground 
- pull belly button to spine and brace
- grip the handles of the machine with a pronated grip 
- tuck your chin and keep a very slight bend in your arms

Execution: 
- lead with your pinkies and drive the handles out to your sides 
- when your pinkies are in line with your Rear Delts, contract your Rear Delts and hold for 20 seconds on your first rep
- release the handles back to the start position with hands in line with front delts again 
- after your hold on the first rep, complete 10 reps with a steady tempo

Machine Rear Delt Fly

Rep Count: 20R
Tempo: 20 second hold at the top of your first rep, each set. Steady tempo on following 19 reps 
Modification: banded pull downs, or supinated kickbacks 

Set Up: 
- attach the straight bar to one side of the cable and position it high
- step in front of the cable, facing the cable 
- stand with feet hip width apart, toes forward 
- squeeze your glutes, pull belly button to spine and brace 
- grip the cable with a supinated grip, shoulder width apart 
- pull the cable and pin your elbows by your sides 

Execution:
- extend your arms and pull the bar straight down towards the ground, elbows glued to sides 
- hold this contraction in your triceps for 20 seconds on the first rep
- keep elbows pinned and release the cable with control until your arms are bent at 90 degrees 
- keep a steady pace on your final 20R

Cable Tricep Pulldowns [supinated extensions]

4/4 Back, Rear Delts, Triceps

4/27 Full Body or Optional Rest Day

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$$ 🔥

Stephanie

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!

Katie

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! 🔥

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!

4/4 Back, Rear Delts, Triceps

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