Name: Playbook - Sam Sweeney - 5/22 Back, Delts, Biceps [NEW SPLIT!]
Uploaded: 2024-03-04T17:09:27.886Z
Duration: 65 min
Description: 5/22 Back, Delts, Biceps [NEW SPLIT!]

Andrea

Excited to be in the new split and loved it

Brittany

Kody Young

Gym was crazy today — but I did what I could

Viviana Kolb

First day of this split and I'm loving it. Even though I love all of your splits 😂 it was quick and efficient. My arms were burning by the end of it 🔥

🔥 loved it. Loved starting the week with my fave workout! Pull ups shockingly poor, something to work on!

Anjali

Can I give this 6/5 stars?! Wow, I’m not used to upper body to start the week, but this was so powerful and exhilarating! To say I’m psyched for the next 8 weeks is an understatement 💓

Megan

Katie

Easy going routine to start off the new routine after finishing a very intense 8 week split so thankful for that, plus very limited time to do this one and yet simple enough to get it in. Thank you again.

Dominique

Loved it!! Especially the high rep burnouts after the heavy lifts!

Lizzy

Alejandra McClain

SO excited for this new split 💪🏼 let’s get it!

Taylor Willman

yangBAE

Vanessa

Kelsey

Great start to the new split 👏🏽👏🏽

Anne

Holly

Kadie

Jess

Kayla

Alli

Allison

Awesome day 1! I'm excited to see the progression! 💪🏻

Alicia Heier

Olga

Oooooo man! This day was amazing! Everything felt good it flowed! I’m gonna love this split! My upper body is gonna be JACKED!!! 🤣

DeAnna

Tiffany

Janelle

Alllll my favorite muscles in one day! Those pull-ups need some work though🤣

Sarah Arnett

Katie Dean

Kathryn Whitten

Ginna

What an awesome way to start the new split! 👏

Keelie Taylor

First day of the new split, love it! 🔥🔥🔥

Mia Arrowsmith

Rachel

Sarah

So excited for the upper body action this split 💪🏻

Kaylin

Marcie

Love having an upper body day on Monday 🙌

Becky

Kate

Nicole

Monday without a leg workout!?   I feel lost 🤪. Like how this split looks!  Been a bit for pull-ups!  🙌🏻🙌🏻

Jennifer

April

Tish

The real flex would be finishing a superset in a busy commercial gym without someone stealing your equipment halfway through 😩

Steve

Happy Monday! WELCOME TO THE NEW SPLIT.

You can find the full split and 6,5,4,3 day split options in the info section under the daily training bubble. 

Week 1 of 6-8 in current split 

Goal of the split: to build off of the skills we worked on during our last daily training split and see how those skills transfer to other primary movements. This means our focus is testing our full range of motion and explosive concentric/controlled eccentric through every lift. We will have a heavy emphasis on building delts and maintaining lower body gains during this split. Conditioning will stay high, expect a variety of rep ranges and tempo training.

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, Delts, Biceps: 

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: Lat Pulldown: 3S/20R, 15R, 10R 

2. Primary: Pull Ups [assisted/banded/bodyweight/weighted]: 3S/8-10R 

Compound Set: 
3a. Seated Overhead Press: 4S/5R + drop set to failure on the final set [on your final set, drop the weight by ~50% and complete as many reps as you can with good form]
3b. Double Cable Seated Y Raise: 4S/8-10R 

4. Seated Close Grip Cable Row: 5S/6R, 8R, 10R, 12R, 30R [the goal being to decrease load as you increase reps]

Compound Set: 
5a. Rope Preacher Curls: 4S/10-12R 
5b. Single to Double Seated Bicep Curls: 4S/6-8R each side + 6-8R together [18-24R total]

5/22 Training Day Overview

Rep Count: 20R, 15R, 10R 
Tempo: steady 
Modification: banded lat pulldown 

*adjust weight according to reps. Add load as reps go down

Set Up: 
- attach the wide lat pulldown bar
- grip the bar with a pronated grip, shoulder width or just outside
- squeeze your glutes, pull belly button to spine, and brace 
- sit on the edge of the seat
- lift your heels and drive your knees up into the pads
- keep a neutral head, neck, and spine and lean your torso back just slightly, chest facing the bar
- point armpits forward, think about breaking the bar in half 

Execution: 
- depress your scapula and pull the bar towards your chest
- drive your elbows straight down towards the ground, squeeze them in close
- contract your lats
- release the bar with control until your arms are extended towards the cable again 
- keep torso in place, try to fight any swinging or swaying

Activation: Lat Pulldown

Rep Range: 8-10R 
Tempo: steady 
Modification: use the assisted pull up machine or banded pull ups to modify

*add weight for difficulty if needed

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 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

Primary: Pull Ups [assisted/banded/bodyweight/weighted]

Rep Count: 5R + drop set to failure ONLY on the final set 
*after final set, drop the weight by ~50% and complete as many reps as you can with good form
Tempo: steady 

Set Up: 
- sit on a bench with back support, plant your feet on the ground 
- grip a dumbbell in each hand, rest them on your knees in the upright position 
- pull belly button to spine, and brace
- lift each foot off the ground and kick each dumbbell up and into the overhead position, dumbbells in line with shoulders overhaed
- push your mid/high back into the bench 
- pin your scapula and keep a neutral head, neck, and spine 

Execution: 
- tuck pinkies forward and bend your elbows so they travel in front of your shoulders
- lower the dumbbells to at least 90 degrees, slightly below for full ROM 
- extend your arms and press the dumbbells back up and overhead
- stabilize and contract your delts at the top 
- keep a stiff upper back, support the press with your lats
- keep wrists and elbows in line, wrists straight 
-

Seated Overhead Press

Rep Range: 8-10R 
Tempo: steady 
Modification: chest supported dumbbell Y raise 

Set Up: 
- sit on the double cable machine 
- grip each handle with a pronated grip 
- plant your feet up on the platforms, slight bend in your knees
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, neutral head, neck, and spine 
- extend your arms towards the cables, pin them straight [slight bend is ok] 

Execution: 
- pin your traps down and keep your arms straight as you pull the cables up and raise your arms in a Y shape overhead 
- stabilize at the top, contract delts/rear delts, high back
- keep straight arms, lower your arms with control until they are extended straight forward towards the cable again 
- keep torso upright and fight any swinging or swaying as you pull

Seated Double Cable Y Raise

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R 
*adjust load to match rep count. As reps go up, load will decrease. Start appropriately heavy for the rep count.
Tempo: steady 
Modification: Neutral grip bent over dumbbell row

Set Up: 
- attach the close grip handle to the seated cable machine 
- sit on the bench facing the cable, plant your feet up on the platforms with a slight bend in your knees
- grip the handle with a neutral grip
- keep arms extended and sit up tall 
- squeeze glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula and pull the handle towards the center of your chest
- squeeze your elbows to your sides, keep chest tall 
- contract your mid back, lats
- release the bar from your chest with control until your arms are extended towards the cable again 
- keep your shoulders back, traps down 
- fight from swing or swaying torso as you pull

Seated Close Grip Cable Row

Rep Range: 10-12R 
Tempo: steady 
Modification: hammer grip concentration curls	

Set Up: 
 - loop the cable rope attachment under the preacher curl handle
- get behind the machine, chest facing the pad
- sit on the seat or stay standing and lean your chest into the pad
- hook your arms over the pad, arms connected to the pad from armpit to elbows 
- grip the rope with a neutral grip 
- lock your scapula and traps down, neutral head/neck 

Execution: 
- drive your triceps into the pad, lead with your thumbs, and pull the rope towards your face
- pull the rope slightly apart at the top of the rep, contract your biceps
- keep arms glued to the pad and lower the weight with control until your arms are fully extended

Rope Preacher Curl Machine

Rep Range: 6-8R each side + 6-8R together 
*18-24R total 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, supinated grip
- sit on a bench with back support, plant your feet on the ground 
- extend your arms down by your sides, dumbbells below your shoulders
- push your mid back into the bench
- keep an upright torso, pull belly button to spine, and brace
- pin your elbows by your sides

Execution: 
- keep one arm extended while you bend the other arm and curl the dumbbells towards your front delt
- contract your bicep 
- lower the dumbbell with control as you extend your arm towards the ground again 
- complete 6-8R on one arm before switching to the other side 
- complete 6-8R on the other arm
- finally, complete 6-8R with both arms together, without dropping weight
- keep elbows in line with or slightly behind your torso

Seated Single to Double Arm Bicep Curls

5/22 Back, Delts, Biceps [NEW SPLIT!]

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

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!

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!

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 ❤️

5/22 Back, Delts, Biceps [NEW SPLIT!]

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