Name: Playbook - Sam Sweeney - 5/30 Back, Light Chest
Uploaded: 2024-03-04T17:09:25.889Z
Duration: 65 min
Description: 5/30 Back, Light Chest

Cara

Back is my least favourite to work on but you are making me like it more 🔥

Surprised myself again and was able to do the banded deficit push ups 🥲 y’all out here getting me strong and shit. I love it. 🥹

Kimberly

That controlled eccentric lat work…ALL THE YES 👏👏👏

Megan

Lisa

Flav

If this workout is any indication, this week is going to be 🔥☠️!

Katie

Kristy

Connie

Stephanie

DeAnna

Those back extension crecent rows got me feeling the burn! ☠️ 🔥

Kody Young

Ashley Greeley

Alice

Tianna

Shannon Smolinski 

Loved This one!! 
Best back burner in awhile!  🔥

Heather

Adrianny

Sooo good— the finisher extensions. 🤘🏻

Sasha

Kimmy

Those back muscles are poppin’ 💪🏽

Rikki Meilleur

Had a nasty stomach bug this weekend. Felt well enough to workout and crushed this smooth chest/back day💪🏻

Lacey

Substituted the Murph workout today in memory of all who have served💕 thank you for our freedom. And thanks to this program was able to do the full thing, only substituted some pull-ups with jump pull ups. Could have never done that prior to the awesome programming!

Good one 💪🏼 Loved the 20/15/12/10/8. 🔥

Steve

First full gym workout after vacation. Did not disappoint! 🔥

Tiffany

Quetzali 

Janelle

Mia Arrowsmith

Hope everyone has a great Memorial Day! Freedom isn’t free. Grateful is an understatement. 🇺🇸❤️

gloria

Lakshmi Neelesh Nimmagadda

Anne

Sara

I’m challenged, every exercise, every time. Form matters over all so Sam’s videos are key for helping me improve my form!

Barbara

Memorial Day ❤️🤍💙 Back day says it best … #veterans bent on very backwards for our country 🇺🇸

Alli

Megan Laudick

Julieann Cunningham

Nani glover

Kelly

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 Pulldown: 4S/5R [5 sec slow eccentric] 
1B. Barbell Bent Over Rows: 4S/8R 

2. Lat Pulldown: 5S/20R, 15R, 12R, 10R, 8R [1 minute rest between sets] 

Compound Set: 
3A. Hip Banded Push Up [Feet Elevated]: 3S/6-8R
3B. Flat Bench Dumbbell Chest Fly: 3S/8-10R [3 second slow eccentric each rep] 

Compound Set: 
4A. Pull Ups [weighted or assisted/banded]: 3S/8R, 6R, 4R 
4B. Motorcycle Cable Row: 3S/8-10R [3 second slow eccentric each rep] 

5. Back Extension Crescent Row: 5S/5R [every 10 seconds]

5/30 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric on 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: 8R 
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: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R 
Tempo: steady
Modification: banded lat pulldown

*1 minute rest between sets. Or if you are working out with a partner use the ‘I go, you go’ method and simply do your set as soon as the other person finishes theirs. 

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 wide with a pronated grip [wider than shoulder width] 
- keep a neutral spine and lean your torso back just slightly [chest facing the bar]- hold this position. [think ribs down]

Execution:
- depress your scapula and drive your elbows straight down
- pull the bar to your chest
- contract your lats [wrists should be straight at the bottom of the rep and elbows pointing down. 
- release the bar with control until your arms are fully extended.

Wide Lat Pulldown

Rep Range: 6-8R
Tempo: steady 
Modification: no band, and/or drop to your knees or choose incline push ups. 

Set Up: 
- grab a large loop band and use the pins of the barbell rack to secure the band on each side of the rack. 
- position a plate [2-4”] behind the band, enough distance away so the band can be pressing on your low back/hips, and your feet can be elevated on the plate. 
- position yourself underneath the band so the band lays just above your glutes, across your hips. 
- elevate your feet on the plate and plant your hands on the ground just outside of your chest (slightly wider than shoulder width)
- contract your glutes and quads simultaneously to keep your hips from falling. 
- push your mid back through your scapula to help hold the brace

Execution: 
- bend your elbows below your shoulders [~45 degrees from your torso] 
- lower your chest to the ground [tap the ground or get as close as you are able to with good form] 
- drive your hands through the ground as you press up into the start position. 
- contract your chest
- do not lose control throughout reps, keep hips stabilized and in line with your torso.

Hip Banded Push Ups [Feet Elevated]

Rep Range: 8-10R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in each hand
- sit on the edge of a flat bench
- lie back on the flat bench, chest up
- plant your feet on the ground. 
- lift the dumbbells and position them over your chest, in line with your front delts, arms extended. 
- keep a neutral grip on the dumbbells, palms facing in
- lock in a slight bend in your elbows. 

Execution: 
- use a 3 second eccentric to lower the dumbbells down and out to your sides. 
- lower the dumbbells until they are in line with your torso, full stretch across your chest
- lift the dumbbells in a fly motion until they are in line with your chest. 
- contract your chest at the top of the rep.

Flat Bench Dumbbell Chest Fly [slow eccentric]

Compound Set

Rep Count: 8R, 6R, 4R
Tempo: steady 
Modification: banded or assisted, or inverted rows. 

*use weight for difficulty, if appropriate. 

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. 
- hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula, use your lats to initiate the pull
- bend your elbows and pull your chest to the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half 
- contract your entire posterior chain 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups [weighted, bodyweight, or assisted/banded]

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: bent over pronated grip dumbbell rows. 

Set Up: 
- use the seated double cable machine 
- position a pad or mat behind the pad for you to press your knees into 
- grip each handle with a pronated grip
- pull the cable and step your legs behind the seat of the machine. 
- bend your legs and press your knees into the pad/mat you positioned at the edge of the bench 
- extend your arms and lean your torso forward. 
-  keep your hips back and feet planted on the ground 

Execution: 
- depress and retract your scapula 
- bend your elbows and pull the cables toward your chest
- lift your chest as you drive your elbows to your sides
- keep your elbows by your sides [~45 degrees from your torso and contract your mid back/lats 
- release the cable with control and extend your arms back towards the cable. 
- lower your chest as you release the cable. 
- begin each rep in a fully stretched position, make sure to reset your scapula before each rep.

Cable Motorcycle Rows

Rep Count: 10R 
*every 10 seconds
Tempo: steady 
Modification: no back extension- crescent rows from a bent over position. 

Set Up: 
- set up on the hyperextension machine so the pad is in line with the crease of your hips, or just slightly below. 
- grip a dumbbell in each hand with a neutral grip and lock in a slight bend in your elbows (keep this position)
- begin with dumbbells resting on the ground and chest facing the ground. 
- squeeze your glutes and create a stable base. 

Execution:
- use your posterior chain to lift your torso
- simultaneously use the momentum to swing the dumbbells back towards your torso
- retract your scapula and drive your elbows past your waist  
- keep your entire trunk stiff and contract the from mid/high back all the way down your posterior chain at the top of the rep. 
- lower your torso as you extend the arms back down towards the ground. 
- keep a neutral head/neck/spine throughout. 
- keep feet planted on the platform.

Back Extension Crescent Rows

5/30 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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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 ❤️

5/30 Back, Light Chest

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