Name: Playbook - Sam Sweeney - 5/23 Back, Light Chest
Uploaded: 2024-03-04T17:09:25.866Z
Duration: 60 min
Description: 5/23 Back, Light Chest

Always a good back day with the Sweeney’s 💪🏼

Cara

First session for the week! Best session to start with

Sammi

Surprised myself and was able to do weighted push ups with 25lbs! 🤩 loved this one.

Kimberly

Those supinated rows always get me especially pumped 💪💪💪 Today’s workout was challenging and really fun, all at the same time!!

Megan

Donalee

I wish the workouts would stay on here longer, like a full month, before disappearing and replacing every two weeks.

Priscilla

Katie

Kody Young

Anna Lombari

i think I sweat as much as legs whenever I do your back workouts lol

Marla Sagatelian

Codie

Killer back pump after a few days off 🔥🔥🔥

Megan Laudick

DeAnna

April

Kate

Catherine

Stacey

Amanda

Erika

Janelle

Lacey

Fantastic way to start the week. 💥🔥💥🔥

Mia Arrowsmith

Wow👏🏾👏🏾👏🏾👏🏾.  This was good!

Kimmy

gloria

Steve

Rosa

Nani glover

Love back day! Loving the 6 sets in between to break things up and get you extra sweaty!

Brandi

Kirsten

Audi

Had to adjust the workout with only dumbbells/bands in a parking lot while waiting for my son to have a procedure. Worked great!

Anne

Yvette

Happy Monday!! What a way to start the week!  The weighted push-ups were my fav!!!

So psyched that I got my push up strength back from this programming.  Pull ups I'm coming for you next!

Cindy Smith

Trusting the process! I felt really strong today with the back when before I could tell I was using helping muscles before…well today, I didn’t need no stinking help!!

Victoria

Kenia

Crushed my back and it’s so good to pump it

Lakshmi Neelesh Nimmagadda

Great workout to start off the week! 😊

Caroline

Those deadlift pauses had me sweating 🥵🔥

Channing

Julieann Cunningham

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.

Back, Light Chest: 

Pre Exhaust Set: 
1A. Cable Rope Straight Arm Pulldowns: 4S/10R [3 second hold at the top of each rep] 
1B. Barbell Bent Over Row: 4S/8-10R 

2. Paused Barbell Deadlifts: 6S/6R [every 30 seconds] 

Compound Set: 
3A. Weighted Push Ups: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Pronated Machine Chest Fly: 3S/8-10R each side [3 second hold at the top of each rep] 

Triset: 
4A. Close Grip Lat Pulldown: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Supinated Grip Dumbbell Row: 3S/8-10R each side [3 second hold at the top of each rep] 
4C. Chin Up Iso Hold: 3S/F

5/23 Training Day Overview

Rep Range: 10R 
Tempo: 3 second iso hold at the top of each rep 
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. 
- contract your lats and hold for 3 seconds
- 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 Count: 6R 
Tempo: steady 
Modification: paused dumbbell, kettlebell, or trap bar deadlifts.

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level or just below and pause there for 1-2 seconds [keep the bar close to your body during the pause, lats in control]
- snap your hips in and stand the rest of the way upright. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Paused Barbell Deadlift

Rep Count: 5R weighted drop 10R no weight [drop set, every set]
Tempo: steady 
Modification: use no weight, drop from toes to knees/incline

Set Up: 
- position a plate on your mid back. 
- get down on the ground in a high plank/push up position, hands just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution:
- bend your elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete 5R with the plate on your back before dropping the plate for 10 more bodyweight push ups.

Weighted Push Up [drop set, every set]

Rep Count: 8-10R each side 
Tempo: 3 second hold at the top of each rep
Modification: banded or cable single arm pronated grip chest fly

Set Up: 
- position yourself on the chest fly machine so the handles line up just below shoulder level. 
- plant your feet on the ground and grip one handle of the machine with one hand, pronated grip 
- lock in a slight bend in your elbow

Execution: 
- pull the handle forward until the handle of the machine is in line with the chest of your chest
- contract your pec and hold for 3 seconds in this position
- release the weight with control until your arm is extended and the handle of the machine is just below your shoulder. 
- repeat on the other side.

Single Arm Pronated Grip Machine Chest Fly

Compound Set

Rep Count: 5R drop 10R [drop set, every set]
*drop the weight by 20-50%
Tempo: steady
Modification: landmine close grip row, neutral grip pull ups/assisted pull-ups

Set Up: 
- position yourself on the lat pulldown bench so you are seated at the edge of the bench
- press your knees up into the pad of the bench- driving the balls of your feet through the ground and flexing your calves [this will help your hold the brace]
- grip the close grip attachment and lean your torso back so your chest is facing the cable. 

Execution: 
- depress your scapula as you pull the cable, driving your elbows straight down and squeezing them in tight to your sides. 
- release the cable with control until your arms are fully extended back towards the cable. [make sure to depress the scapula and pin them down again as you move into your next rep]
- complete 5 reps before dropping the weight by 20-50% and complete 10 reps more.

Close Grip Lat Pulldown

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep

Set Up: 
- grip a dumbbell in one hand and position it on the ground in front of your
- get into a wide stance and bend your torso forward so your chest is facing the ground
- stabilize this position by resting one hand on a bench 
- grip the dumbbell with the other hand, use a supinated grip 

Execution: 
- depress and retract your scapula and drive your elbow towards your hip
- squeeze your elbow in tight and contract your lat/mid back and hold for 3 seconds. 
- lower the dumbbell back towards the ground with control until your arm is fully extended.

Single Arm Supinated Grip Dumbbell Row

Time: Failure
Tempo: iso hold
Modification: assisted/banded chip up hold, or supinated grip inverted row

** feel free to use assistance on this**

Set Up: 
- use a bench to position yourself on a pull up bar. 
- grip the bar with a supinated grip, just outside shoulder width. 

Execution: 
- jump yourself up to the bar, get your chest to the bar
- depress your scapula and tuck your elbows to your sides, contract your lats. 
- squeeze your glutes and brace your core
- hold this position as long as you can, drop until your arms are extended, count entire hold.

Chin Up Iso Hold

Triset

5/23 Back, Light Chest

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

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 ❤️

5/23 Back, Light Chest

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