Name: Playbook - Sam Sweeney - 5/29 Back, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.907Z
Duration: 65 min
Description: 5/29 Back, Delts, Biceps

Forgot my headphones but I thought: “no excuses, get it done!” And I did! Still loved every minute!

Kody Young

Lizzy

Anjali

Runners1

Nicole Olsen

This back-delt combo has been helping my posture tremendously! By the time I get through the third exercise and throughout the rest of the day, I feel like I’m standing taller and stronger 💪

Megan

Really love how we're hitting different muscles with a super effective workout! Loving this split ☺️

Katie

Joyce

Dominique

Love this split. But, can you make a split with back, tricep and delts

Kanchan

Alli

Kathryn Whitten

What should I do if I can't do 10 even banded pull ups?

Omayma

Mike

Mind to muscle connection felt amazing on pull ups after the activation set. Thank you!!!!

Audry

Serena

Molly

Jessica

Teagan

Maria Zenz

Caleb

Kimmy

Coming off a long weekend and this really helped get my mind level for this coming week.

Lacey

Well, realized I can no longer do pull ups unassisted 😩 killer workout though!!!

Danielle Farley

Great Monday workout for the holiday 🔥

Deja

The bicep burn is real 😮‍💨 🔥 😅

Safia

I absolutely loved this 💪🏼🏋🏼‍♀️👏🏻🙌🏻

Kelsey

Jacklyn Payne

I got it done despite of being sore from yesterday’s MURPH challenge 🙌🏼 🙌🏼 🙌🏼

Mia Arrowsmith

Sarah

Great way to start out the week! Loved everything about this workout! My body is looooving it!

DeAnna

Shelby

Jennifer

My biceps felt like they were going to explode 😂😂

Morgan

Loving the split so far.  But I love them all.  Always challenging me!

Tish

Stephanie

💪🏻💪🏻💪🏻💪🏻🔥🔥🔥🔥

Megan Laudick

Mary

Rebecca

Regina

Jodi Jolley

first day back from vacay to Disney and that felt goooood🔥

Rachael Milbrook

Just what I needed from yesterdays holiday festivities treats

Porchia

Happy Memorial Day! What a way to start the day ❤️🤍💙

Rachel

Happy Monday!

Week 2 of 6-8 in current split 

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]: 4S/8-10R 

Compound Set: 
3a. Seated Military 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- drop to dumbbells if needed]
3b. Chest Supported Dumbbell Y Raise Press Out: 4S/8-10R 

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

Compound Set: 
5a. Single Arm Hammer Grip Concentration Curls: 4S/10-12R each side 
5b. Straight Bar Cable: 4S/6-8R drop 8-10R

5/29 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. Drop to dumbbells if needed
Tempo: steady 

Set Up: 
- position a bench with back support in front of a rack [use military rack bench] 
- sit on the bench, plant feet on the ground, press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- keep your head, neck, spine neutral
- reach your arms overhead and behind you to grip the barbell slightly wider than shoulder width, pronated grip
- extend your arms and lift the barbell off the rack
- keep knuckles facing the ceiling, point your armpits forward, and think about breaking the bar in half

Execution: 
- keep your elbows slightly in front of your torso and bend your arms
- lower the bar in front of your face to chin level or just below
- keep knuckles facing the sky and extend your arms as you press the barbell back up and overhead
- on your final set strip the weight on the bar by ~40- 50% and complete as many reps as you can with good form 
*feel free to use dumbbells to failure on the drop set

Seated Military Press

Rep Range: 8-10R
Tempo: steady 

Set Up: 
- set your bench to ~50-60 degrees 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench so your chest is pressed against the back pad of the bench
- extend your arms towards the ground so the dumbbells are below your delts
- squeeze your glutes, pull belly button to spine, and brace
- keep head, neck, spine neutral 

Execution: 
- keep your arms straight and raise the dumbbells straight forward and overhead in a Y shape
- bend your elbows and pull them to your sides and lower the dumbbells towards your delts
- extend your arms and press the dumbbells back out into the Y shape
- lower the dumbbell back down towards the ground and below your delts again 
- keep tension in your delts/rear delts/upper and mid back throughout each rep
- keep scap pinned

Chest Supported Dumbbell Y Raise Press Out

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R
*decrease load as reps increase
Tempo: steady 
Modification: dumbbell bent over row

Set Up: 
- attach the cable rope and position it low
- stand in front of the cable
- grip the rope with a neutral/slightly pronated grip 
- pull the cable and step about 3-4 steps away 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and bend your torso forward slightly 
- extend your arms holding the rope out towards the cable

Execution: 
- retract your scapula and bend your elbows as you pull the rope towards your chest
- pull the rope apart at the top of the rep, elbows about ~45 degrees from your torso 
- contract your rear delts, high/mid back, and lats
- release the rope with control until your arms are extended towards the cable again

Cable Rope Low Row

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- set the knee pad of the lat pulldown bench high to support your elbows
- grip a dumbbell in each hand, hammer/neutral grip 
- sit on the edge of the lat pulldown seat, facing away from the knee pads
- plant your feet on the ground
- push your elbows into the pads behind you
- keep your torso upright
- squeeze your glutes, pull belly button to spine and brace
- tuck your ribs down, keep shoulders back and down, and elbows pinned to the pads

Execution: 
- keep one arm extended towards the ground
- push the other elbow into the pad and curl the dumbbell away from the ground and towards your front delts
- contract your bicep at the top of the rep 
- keep elbow connected to the pad and lower the dumbbell towards the ground again with control 
- be sure your arm is fully extended before moving into the next rep 
- complete all reps on one side before moving to the next

Single Arm Hammer Grip Concentration Curls

Rep Range: 6-8R drop 8-10R [14-18R total]
*drop the weight by ~%50 on your drop set
Tempo: steady 
Modification: standing dumbbell curls

Set Up:
- attach a straight bar to one side of the cable, position it low
- step in front of the cable, facing the. bar
- keep a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the bar with a supinated grip
- pull the cable and pin your elbows to your sides, in line with or slightly behind your torso

Execution: 
- squeeze your elbows to your sides and pull the straight bar away from the ground
- curl the bar towards your front delts
- contract your biceps
- lower the bar with control until your arms are fully extended again 
- complete 6-8R  before dropping the weight by 40-50% and complete 8-10R more

Straight Bar Cable Curl

5/29 Back, Delts, Biceps

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

April

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!!

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! 🔥

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 ❤️

5/29 Back, Delts, Biceps

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