Name: Playbook - Sam Sweeney - 5/2 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.819Z
Duration: 65 min
Description: 5/2 Back, Rear Delts, Triceps

Vanessa

Megan

Kody Young

Amie

I can never get enough rear delt love, and this workout made them exceptionally happy 😊 also love the supinated tricep variation. Saving this one to do again 💓

Sarah

Forever struggling with pull ups 🙋😂

Katie

Brandi

Kelsey

This was for sure a challenge on the tricep kickbacks! Need to figure out the correct way to stand so I’m not hurting my back! Definitely enjoyed it like always!

Omayma

Libby

Lakshmi Neelesh Nimmagadda

Always love a good upper body workout 💪🏽👏🏾👏🏾

Kimmy

yangBAE

Man, not feeling my strongest with this one

Julie

I liked this one!  Even broke a sweat! 🔥

Upper body is my favorite day of the week 😍😍

Janelle

Jolene Plank

😮‍💨😮‍💨💪🏾💪🏾💪🏾

Porchia

Loving the no grip stuff. What an interesting challenge!!!

Audry

Was a goodie until I pulled something in my neck😵‍💫 time to rehab!

Rachael Milbrook

Nicholas

Shelly

I don’t know if I’ve ever burned that many calories on back day before !

Paris

Killer workout 👏👏👏😝😝thanks Sam!!

Carrie Feather

Nice flow! Loved the Interesting skull crushers

Shelby

Loved the crescent rows at the end! 🔥 ♥️

Safia

Marla Sagatelian

Linz

Tiffany

🔥❤️🔥❤️🔥 going to feel that in the morning. 🥵🤪

April

Tish

Christy

Nyakeh

Maria Zenz

30 reps is too much of anything!  Yeowzaaa!

Michelle Zabin

Stephanie

Thank you so much for extending this split! 😘😘

Mary

Paula

Ashley

Tasha

Why do I feel like I’m cheating on leg day when I have to work upper body?

Victoria

Happy Tuesday! 

Week 6 of 8 in current split- [extended split by 2 weeks]

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:

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/4-6R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Wide Grip Pull Up: 5S/5R [5 second eccentric, 1 second pause at the bottom] 

Superset: 
4a. Machine Rear Delt Fly [no grip]: 3S/30R
4b. Single Arm Supinated Grip Tricep Kickback: 3S/15R each side 

Superset:
5a. Standing Incline Bench Overhead Extensions [double dumbbell]: 4S/8-10R [2 second pause at the bottom]
5b. Incline Bench Supported Crescent Row: 4S/60 seconds

5/2 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: 4-6R
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: 5R
Tempo: 5 second eccentric, 1 second pause at the bottom 
Modification: wide lat pull-down (cable or banded)

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, wide, outside of shoulder width. [thumbs wrapped over 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
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them 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 and pull your chest to meet the bar 
- 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
- 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

Wide Grip Pull Ups [banded/assisted/weighted]

Rep Count: 30R
Tempo: steady
Modification: dumbbell rear delt fly (chest supported on bench)

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- do not grip the handles of the machine- keep your wrists straight and position them against the handles of the machine, in line with your rear delts 
*pad the handles with towels or wraps if they are digging into your wrists
 [make sure handles are adjusted straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- retract your scapula and fly the handles back and out to your sides
- when your wrists are in line with your rear delts contract your rear delts/high/mid back
- release the handles with control until your arms are extended forward, in front of you again

Machine Rear Delt Fly [no grip]

Rep Count: 15R each side 
Tempo: steady 
Modification: dumbbell supinated grip tricep kickback

Set Up: 
- attach the single handle to one side of the cable, position it at hip height
- step in front of the cable, facing the cable 
- grip the cable with one hand, supinated grip 
- step away from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend your torso forward towards the ground 
- support your free hand on the same knee
- keep your chest facing the ground 
- pull the cable and pin your elbow by your side

Execution: 
- keep wrist straight and elbow in line with your torso and pull the cable
- extend your arm towards the wall behind you 
- contract your tricep 
- keep elbow pinned and allow the cable to pull your arm back to the bent position [90 degrees] 
- complete all reps on one side before moving to the next

Single Arm Supinated Grip Tricep Kickback

Superset

Rep Range: 8-10R 
Tempo: 2 second pause at the bottom 
Modification: seated incline bench overhead extensions

Set Up: 
- set a bench at a 45-60 degree incline 
- grip a dumbbell in each hand
- straddle the bench and push your back into the pad of the bench- stay in the standing position 
- squeeze your glutes, pull belly button to spine and brace
- lift the dumbbells over your chest, in line with your front delts
- pin your elbows in line with your delts

Execution: 
- keep elbows pinned and bend your arms to lower the dumbbell towards either side of your head, behind the bench 
- pause for 2 seconds
- extend your arms and lift the dumbbells up and over your delts again 
- contract your triceps

Standing Incline Bench Overhead Extensions [double dumbbell]

Time: 60 seconds 
Tempo: steady 
Modification: bench supported dumbbell row

Set Up: 
- position the bench at 45-60 degrees
- grip a dumbbell in each hand
- straddle the bench with each leg
- press your torso into the back pad of the bench 
- extend your arms towards the ground, dumbbells below your shoulders
- pin a slight bend in your elbows
- tuck your chin, squeeze your glutes, and pull belly button to spine
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula and row your elbows towards your waist past your torso
- lift your chest slightly at the top of the rep 
- contract your high/mid back 
- lower the dumbbells towards the ground again 
- keep controlled momentum and move immediately into the next rep

Incline Bench Supported Crescent Row

5/2 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$$ 🔥

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 🥵🥵🥵🥵

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 ❤️

5/2 Back, Rear Delts, Triceps

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