Name: Playbook - Sam Sweeney - 5/16 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.868Z
Duration: 65 min
Description: 5/16 Back, Rear Delts, Triceps

Holy cow those burnouts are always lit 🔥

Kody Young

Nita

Back days usually are my least fav but really liked it today!

Definitely favorite back day of this split! My rear delts and lats were fired up and my form was feeling on-point!!

Megan

Amie

yangBAE

Joanne

Isabel

Love love love upper body days😊💪🏽👊🏾

Kimmy

Took this one a bit lighter today to give myself a little grace. But it was still a good workout.

DeAnna

Judith Harris

Helena Bondo

Rachael Milbrook

Deja

Safia

Kelsey

My triceps are killing me!  This was great!

Danielle Farley

Katie

Janelle

Tish

Lacey

Jessica

Shelby

Favorite back day and huge PR on dead stop pin rows!

Maria Zenz

Nyakeh

Porchia

Michelle Zabin

Tasha

Corrine

Happy Tuesday! 

Week 8 of 8 in current split
*THIS IS THE LAST WEEK OF THIS CURRENT SPLIT. IF YOU ARE IN NEED OF A DELAOD WEEK, FEEL FREE TO TAKE THAT THIS WEEK*

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/3R

3. Single Arm Bent Over Row: 4S/8-10R each side [2 second eccentric]

4. Paused Cable Rope Overhead Extensions: 4S/6-8R [2 second pause mid rep on eccentric, at the bottom, mid rep on concentric, and at the top of each rep]

5. [Double Cable] Lat Pulldown: 10S/5R [every 10 seconds]

Superset: 
6a. Banded Tricep Extensions [supinated grip]: 2S/30R 
6b. Inverted Row: 2S/20-30 seconds [as many reps as you can get in]

5/16 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: 3R
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: 8-10R each side
Tempo: 2 second eccentric

Set Up: 
- grip a dumbbell in one hand, neutral grip
- stand in front and face the seat of a flat bench, about 1-2 steps away 
- get into a wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back and neutral head/neck/spine
- push your hips back, bend your knees just slightly, and lean your torso forward towards the end of the bench
- extend your free arm and plant your hand on the seat
- extend your arm holding the dumbbell towards the ground, directly underneath your front delt 

Execution: 
- retract your scapula and bend your elbow
- drive your elbow towards your waist as you row the dumbbell 
- squeeze your elbow in tight to your side at the top of the rep
- contract your lat/mid back/rear delt 
- extend your arm back towards the ground below you 
- keep chest and hips square to the ground throughout 
- keep wrist straight 
- complete all reps on one side before moving to the next

Single Arm Bent Over Row

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on eccentric, at the bottom, mid rep on the concentric, and at the top of each rep
Modification: banded or dumbbell overhead extensions

Set Up: 
- attach the rope to one side of the cable, position it low
- step in front of the cable and grip the rope with a neutral grip 
- pull the rope and turn your body away from the cable 
- extend your arms and lift the rope into the overhead position
- pin your elbows over your shoulder
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- lean your torso forward just slightly 

Execution: 
- keep your elbows pinned close to your ears, bend your arms behind your head 
- lower the rope to mid rep and pause for 2 seconds 
- continue to bend at your elbows and lower the rope to a full stretched position behind your head and pause for 2 seconds
- lift the rope and extend your arms to mid rep, pause for 2 seconds
- pull the rope into full extension, arms overhead again, pause for 2 seconds and contract your triceps

Paused Cable Rope Tricep Extensions

Rep Count: 5R
*every 10 seconds
Tempo: steady 
Modification: banded lat pulldown 

*keep hands gripping handles/bar in between sets if you are able 

*feel free to use a straight bar with a shoulder width or slightly wider pronated grip 

Set Up: 
- grip each handle with a pronated grip 
- sit on the edge of the seat
- plant the balls of your feet on the ground, lift your heels and drive your knees into the pads
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso back just slightly, chest facing the handles

Execution: 
- depress your scapula and bend your arms to pull the cables
- drive your elbows straight down, towards the ground
- contract your lats
- release the cable with control until your arms are extended overhead again 
- keep wrists straight 
- keep control of the movement, no swinging

[Double Cable] Lat Pulldown

Rep Count: 30R
Tempo: steady, quick 
Modification: cable tricep extensions [supinated grip] 

Set Up: 
- loop the band high 
- stand in front of the band, facing the band
- feet hip width apart, 1-2 steps away from the band
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms to grip the band with each hand, supinated grip- shoulder width apart
- keep a neutral head neck and spine and lean your torso forward just slightly 
- pull the band and pin your elbows by your sides

Execution: 
- extend your arms and pull the band straight down towards the ground
- squeeze your elbows in tight to your sides and contract your triceps
- bend your arms and release the band with control until your arms are bent at ~90 degrees
- continue with steady reps

Banded Tricep Extensions [supinated grip]

Time: 20-30 seconds
Tempo; steady 
Modification: bent your legs and plant your feet on the ground [more lower body assistance] and/or raise the height of the bar

Set Up: 
- rack the bar on the barbell rack at hip height or slightly below
*an appropriate height for you to be able to lie underneath the bar and extend your arms to grip the bar over you. 
- lie on the ground, supine position, chest directly under the bar
- squeeze your glutes, pull belly button to spine, point your toes and brace
- extend your arms to grip the bar with a pronated grip, shoulder width apart 
- depress your scapula, pin your shoulders down, and think about breaking the bar in half to create tension
- keep your body stiff

Execution: 
- retract your scapula, and bend your elbows ~45 degrees from your torso
- pull your body off the ground and row your chest to meet the bar
- contract your mid/high back and rear delts
- release your chest from the bar and extend your arms as you lower your body towards the ground again 
- hold tension-do not let your body rest on the ground between reps 
- keep wrists straight

Inverted Row

Superset

5/16 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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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!

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!

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 ❤️

5/16 Back, Rear Delts, Triceps

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