Name: Playbook - Sam Sweeney - 4/9 Back and Biceps
Uploaded: 2024-04-09T01:12:35.296Z
Duration: 75 min
Description: 4/9 Back and Biceps

Building wings to fly away 🦇 🪽 💪

Kody Young

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

Megan

Katie

Lamia

Insane! Once again, I’ve gotten so strong from your program and only been on it for 6 weeks 🙌🏼

Christina

Meghan

Erisa

Paige

Audry

Chelsey

Joanne

Morgan

Janelle

Already feeling that! 🔥💪🏽👊🏽

April

Ruby Smith

Building that back and biceps 🔥💪🏻❤️

Molly DiSabato

Regina

Manda

Porchia

Brooke

Vonny

Jennifer

This workout didn’t feel as intense or difficult as others

Dorian

Ashley

👀 back goals baby 👀 
❤️‍🔥❤️‍🔥❤️‍🔥

Alli

Stephanie

Feeling extra juicy this morning 💪🏼

Alexandra

Chiara

Megan Laudick

Happy Tuesday!

Week 6 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. Barbell Bicep Curls: 5S/6-8R [2 second hold at the top of each rep] 

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

5. Single Arm Cable Hammer Curl: 3S/10-12R each side [3 second eccentric] 

6. Seated Floor Neutral Grip Cable Facepull: 3S/5R drop 10R drop 5R

4/9 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: 6-8R
Tempo: 2 second pause at the top of each rep 
Modification: ez or straight bar curls

Set Up: 
- grip the barbell with a supinated grip just outside of hip width 
- pin your elbows by your side, extend your arms down in front of your torso 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 
- keep your torso tall, and a neutral head, neck, and spine

Execution: 
-  keep your elbows pinned by your sides
- bend your arms and curl the barbell towards your chest
- contract your bicep
- with elbows by your sides, extend your arms and lower the bar with control 
- be sure to fully extend your arms between each rep

Barbell Bicep Curls

Rep Range: 8-10R 
Tempo: steady, explosive
Modification: dumbbell or kettlebell penally row 

Set Up: 
- load the barbell with appropriate weight
*rubber plates will control your ROM 
- step behind the barbell, hip width stance
- 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 and grip the barbell shoulder width apart, pronated grip 
- keep a neutral head, neck, and spine 
- depress your scapula and pin them down 

Execution: 
- keep your chest facing the ground 
- retract your scapula
- bend your arms and row the barbell to your chest
- keep elbows ~45 degrees from your torso
- contract your high/mid back 
- extend your arms and lower the barbell towards the ground with control 
- tap the ground between reps 
- keep a flat back

Barbell Pendlay Row

Rep Range: 10-12R each side
Tempo: 3 second eccentric
Modification: banded or dumbbell dumbbell hammer curl 

Set Up: 
- do not use a handle attachment 
- position one side of the cable low 
- step in front of the cable, facing the cable
- grip the knob of the cable with one hand, arm lined up with the cable
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso, traps down and shoulders back 
- pin your elbow by your side, squeeze it in close

Execution: 
- keep your elbow pinned by your side
- bend your arm and curl the cable towards your front delt on one side
- contract your bicep
- keep your elbow in place and lower the cable as you extend your arm towards the ground again with control 
- be sure to fully extend your arm at the bottom of each rep

Single Arm Cable Hammer Curl

Rep Count: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 10-30% on each drop set
Tempo: steady 
Modification: banded facepull or dumbbell rear delt rows

Set Up: 
- attach two single arm handles to one side of the cable and position it high 
- step in front of cable, facing the handles
- grip the handles with a neutral grip 
- extend your arms towards the cable and step 1-2 steps back from the cable 
- sit on the ground, bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back just slightly so your chest faces the cable 
- pin your traps down, shoulders back 
- keep a neutral head, neck, and spine 

Execution: 
- bend your arms and pull the cable towards your face
- drive your elbows wide, in line with or below your delts
- pull the handles apart on either side of your face
- contract your rear delts, high and mid back 
- release the cable and extend your arms high towards the cable again with control

Seated Floor Neutral Grip Cable Facepull

4/9 Back and Biceps

Mia Arrowsmith

4/29 Glutes and Hamstrings

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

RunDominican

One day off and crushed full body! 🔥🔥🔥

Bree

4/27 Full Body or Optional Rest Day

Corrine

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

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

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

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

Jamie

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Kerri

Ruben Dorado

4/17 Chest and Triceps

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

4/16 Back and Biceps

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

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

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!

Serena

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 ❤️

4/9 Back and Biceps

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