Name: Playbook - Sam Sweeney - 5/2 Back, Light Chest
Uploaded: 2024-03-04T17:09:25.799Z
Duration: 60 min
Description: 5/2 Back, Light Chest

That core based last superset was 🔥🔥🔥

Cara

Carmen

First workout since taking a 12 week hiatus due to sciatic pain during my second trimester and this felt so damn good.

Brooke Anders

The pre-exhausts have really helped with the mind muscle connection this week!

Katie

Those pre exhaust pulldowns really set me up for success!! My form/engagement of my lats was way better than usual throughout my entire workout 🤩

Megan

Loved it! ‼️💯👏🏻🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

Donalee

I was nervous about this one since it was structured different but daaaang that was a good workout 😅

Briana

Lisa

Naomi

Oohh yes! Great new combo to my routine 😅

Niranjana

Stacey

Amanda

Steph

This split is going to wreck me in a good way! Also amazing spotify playlist, I really love the amount of Relient K 😁

Omg amazing. Love the change... new challenge

Kristy

Loved this! It was good to step out of my comfort zone and train for strength but it's nice to be back where I feel best.

Susan

Becky

Wow my first Sweeney workout. Definitely didn’t disappoint. I thought I was fairly fit but this hurt !! 😂

Dedra

Sidney

So excited to starting the new split! I did the first phase but not second really realized how much your guidance matters! The pump was great 💪🏼💪🏼💪🏼

Jacqueline

Cristina

Savanah

Kimmy

Sarah Bohrer

Finished the first day off on a good note 🔥

Back day on Monday… don’t mind it at all 💪🏽🤑

Rikki Meilleur

Starting this new split STRONG 🔥 loved every set in this workout

Morgan

Nancy

Me encanto!! No esperaba entrenamiento de espalda y pecho hoy. Pero me encanto definitivamente

Kenia

🔥🔥🔥🔥 incredible way to kick off this split - hypertrophy feels so good after a strength focused 16 werks

Teagan

Looooved this one! So excited for the new split!

Sarah Arnett

That pre exhaust set though!!!! Never have I ever! I didn’t even do legs but I’m crawling out the gym! ☠️

Kristina

Allie Caruso

Kate

Starting with a banger. Love this style of training

Veronica

Kayleigh B

Started this split more ready than ever to do the hard work… did at least half of the renegade toes without a modification!! It’s all about progress and hard work!

Barbara

Tough in all the best ways. Trying the app out and so excited!

Jordan

Shelly

This felt good. Those last 2 though ☠️

Brandi

So much fun and challenging at the same time…thank you!!! Just what I needed today!

Betty

Erin

I loved this workout. Short but still challenging 💪🏼🔥♥️

Really liked this one and I enjoy a Monday upper body workout! Thank you!

Katherine

Taylor

Happy Monday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, upper body warm up and activation routine B from app. 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Back and Light Chest: 

Pre Exhaust Set: 
1A. Cable Straight Arm Pulldowns: 4S/15-20R 
1B. Barbell Bent Over Row: 4S/8-10R 

Compound Set: 
2A. Snatch Grip Deadlift: 4S/10-12R 
2B. Wide Lat Pulldown: 4S/6-8R drop 6-8R [drop set, every set] 

Compound Set: 
3A. Chest Focused Dumbbell Pullover: 3S/10-12R 
3B. Wide, Neutral Grip Floor Chest Press: 3S/6-8R drop 6-8R [drop set, every set] 

Superset: 
4A. Walking Inchworm: 3S/12R, 10R, 8R 
4B. Dumbbell Renegade Row: 3S/12R, 10R, 8R

5/2 Training Day Overview

Rep Range: 15-20R 
Tempo: steady 
Modification: Banded straight arm pulldown. 

Set Up: 
- attach the cable rope and position it high
- face the cable and grip the ends of the rope attachment. 
- step away from the cable 2-3 steps. 
- keep a neutral spine and lean your torso forward towards the cable. 

Execution: 
- lock in a slight bend in your elbows. 
- depress your scapula and pull the rope down, towards your quads. 
- squeeze your elbows to your sides and contract your lats. 
- release the rope with control until your arms are fully extended towards the cable again.

Cable Rope Straight Arm Pulldowns

Rep Range: 8-10R 
Tempo: steady 
Modification: Dumbbell bent over row 

Set Up: 
- set a barbell on a rack at just below knee height. 
- grip the barbell with a pronated grip, equal distance from the knurling on each side [a thumbs distance in from the knurling on each side is a good starting place, adjust to fit you] 
- lift the barbell off the rack and take 2-3 steps back, take a hip width stance. 
- lock in a slight bend in your knees. 
- keep a neutral spine, hinge at your hips, and bend your torso forward so your chest is facing the ground [the further bent over you are, the more core support you will need] 

Execution: 
- retract your scapula and drive your elbows back towards your hips. 
- row the barbell to your mid chest, elbows should flare about 45 degrees from your torso. 
- contract your mid back 
- lower the barbell with control until your arms are extended. 
- keep control of each set, fight to keep the torso from swaying or swinging.

Barbell Bent Over Row

Pre Exhaust Set

Rep Range: 10-12R 
Tempo: steady 
Modification:

Set Up: 
- load the barbell with appropriate [or no] weight 
- stand behind the barbell 
- take a hip width stance and position the barbell over your mid shoelace 
- keep a neutral spine, hinge at your hips and bend forward to grip the barbell. 
- grip the barbell with a snatch grip [line up your first, second, or third finger with the rings on either side of the barbell- width will depend on your body mechanics.] 
- drop your hips and raise your chest
- depress your scapula and pin them down

Execution: 
- drive your feet through the ground, bring your hips in and lift the barbell off the ground. 
- lock in your hips at the top of the rep
- contract your glutes and lats simultaneously [keep your chest out at the top of the rep and scapula depressed]
- push your hips back, bend your knees, and lower the barbell back to the ground.

Snatch Grip Deadlift

Rep Range: 6-8R drop 6-8R [drop set, every set] 
*drop the weight by 20-50% of your working weight
Tempo: steady 
Modification: banded lat pulldown 

Set Up:
- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a pronated grip [outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. [think ribs down]

Execution:
- pull the bar or handles towards your chest by depressing the scapula, and driving the elbows straight down 
- release with control until your arms are fully extended.

Wide Lat Pulldown

Compound Set

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and sit on a flat bench. 
- push the dumbbells together and lie back on the flat bench so your head is at the very top of the bench. 
- plant your feet on the ground. 
- extend your arms and raise the dumbbells over your chest. 

Execution: 
- squeeze the dumbbells together and engage your chest 
- lower the dumbbells over your chest and back behind your head.
- keep your arms mostly straight and elbows close to your ears as you extend your arm back behind your head. 
- feel a full stretch in your pecs
- pull the dumbbells up and over your chest 
- contract your chest
- keep tension on your chest by squeezing your dumbbells together throughout each rep. 
- keep your feet planted on the ground and fight to keep your hips from shifting throughout each rep.

Chest Focused Dumbbell Pullover

Rep Range: 6-8R drop 6-8R [drop set, every set] 
*drop the weight by 20-50% 
Tempo: steady 

Set Up: 
- position 2 separate weights of dumbbells on the ground on either side of you
- grip the heavier set of weight and lie back in a supine position 
- bend your knees and plant your feet firmly on the ground. 
- lift the dumbbells and extend your arms so the weight is over your chest. 
- keep a neutral grip on the weight, palms facing in. 

Execution: 
- bend your arms and lower the dumbbells until your triceps tap the ground on each side of you.
- your elbows should be at a 45 degree angle from your torso at the bottom of the rep. 
- drive your feet down through the ground and press the dumbbells back up and over your chest.

Wide, Neutral Grip Dumbbell Floor Press

Rep Count: 12R, 10R, 8R 
Tempo: steady 
Modification: drop to your knees for the push up. 

Set Up: 
- start in a standing position with feet together

Execution: 
- keep your legs as straight as possible and bend your torso forward, reach your arms down until your hands tough the ground. 
- walk your hands out, away from your feet until they are under the shoulders, just outside of the chest. 
- contract your quads and glutes and push your mid back through your scapula
- bend your elbows and lower your chest to tap the ground. 
- press your chest up, contract your chest
- keeping your legs as straight as you are able, walk your feet in as far as you can 
- as soon as feet are near your hands, walk your hands back out and continue reps.

Walking Inchworms

Rep Count: 12R total, 10R total, 8R total 
Tempo: steady 
Modification: drop to you knees 

Set Up: 
- grip a dumbbell in each hand [neutral grip] and position the dumbbells on the ground
- position yourself in a high plank position on the dumbbells, dumbbells under your shoulders. 
- contract your glutes and quads simultaneously and brace your core. 
- take a wide stance with your feet for further stability. 

Execution: 
- lift one dumbbell off the ground and row your elbow to your hip. 
- squeeze your elbow in close to your side and contract your lat 
- lower your dumbbell and alternate each side as you row

Renegade Row

Superset

5/2 Back, Light Chest

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

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

Kody Young

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

5/2 Back, Light Chest

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