Name: Playbook - Sam Sweeney - 5/7 Back and Biceps [DELOAD WEEK]
Uploaded: 2024-05-12T19:29:38.178Z
Duration: 45 min
Description: 5/7 Back and Biceps [DELOAD WEEK]

Kody Young

Really been loving these Reverse grip curls lately 😍

Megan

Marla

Megan Laudick

The progression in my pull-ups the last 10 weeks is WILD 🙌🏼 thankful for this programming!

Morgan

Becky

Kimmy

April

Tonya

Vonny

Christina

Carly

Regina

Porchia

Need this deload week!  Appreciate still moving my body and weights but also giving my body a break 💪🏻

Stephanie

Alli

Happy Tuesday!

DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

Movements this week are simple on purpose. Use your time in the gym as recovery time. 

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]

Tap the ‘start now’ button to find the training day overview.

Back and Biceps: Deload Week

1. Assisted Pull Ups: 3S/6-8R

2. Dumbbell Bent Over Row: 2-3S/12-15R

3. Cable Rope Curls: 2-3S/10-20R

4. Machine Reverse Fly: 2-3S/10-12R 

5. Single Arm Banded Reverse Curls: 2-3S/12-15R each side

5/7 Training Day Overview

Rep Range: 6-8R 
Tempo: steady
Modification: lat pulldowns

Assisted Pull Ups [band or machine assisted]

Rep Range: 12-15R
Tempo; steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground
- extend your arms towards the ground so your dumbbells are directly under your delts
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms
- drive your elbows towards your hips on each side
- contract your mid/high back and lats
- extend your arms and lower the dumbbells towards the ground again with control 
- keep a flat back and chest facing the ground

Dumbbell Bent Over Row

Rep Range: 10-20R
Tempo: steady 
Modification: dumbbell hammer curls

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the rope with each hand, neutral grip 
- pull the rope and pin your elbows by your sides, arms extended down towards the cable
- stand with your feet hip width apart
- squeeze your glutes, pull belly button to spine and set your brace
- keep a tall torso with a neutral head, neck, and spine 
- keep traps down and shoulders back 

Execution: 
- keep your elbows pinned in place and bend your arms
- curl the rope towards your chest
- pull the rope apart at the top of the rep, contract your biceps
- extend your arms and lower the rope towards the ground again with control

Cable Rope Curls

Rep Range: 10-12R 
Tempo: steady
Modification: chest supported dumbbell reverse fly 

Set Up: 
- position yourself on the reverse fly machine so the handles are in line with your delts
- press your chest into the pad of the bench, plant your feet on the ground 
- extend your arms out to your sides to grip each handle with a neutral grip
- pin a slight bend in your elbows
- pull belly button to spine and set your brace
- keep a tall torso and a neutral head, neck, and spine position 

Execution: 
- retract your scapula
- pull the handles out to each side, so they are in line with your torso
- contract your high/mid back
- release the handles and extend your arms forward again with control 
- keep your traps down, shoulders back 
- keep your wrists pinned straight, think about leading with your elbows

Machine Reverse Fly

Rep Range: 12-15R each side
Tempo; steady 
Modification: single arm dumbbell or cable reverse grip curls

Set Up: 
- lie one large loop band on the ground in front of you
- step on one each of the band with one or both feet
- grip the free end of the band with one hand, reverse grip 
- extend your arm and pin your elbow tight by your side
- stand with a tall torso and a neutral head, neck, and spine 
- pull belly button to spine and set your brace
- keep your traps down and shoulders back 

Execution: 
- keep your elbow pinned in place and bend your arm
- curl the band towards your front delt on one side, palm faces forward at the top of the rep 
- contract your bicep
- with elbow in place, extend your arm and lower the band towards the ground again with control 
- keep your wrist pinned straight

Banded Single Arm Reverse Grip Curl

5/7 Back and Biceps [DELOAD WEEK]

Paige

Rested yesterday and had an amazing full body hit today!🤘🏽

Gabby

Great workout. Got me a good sweat going. 🔥🥵👊🏽

5/18 Full Body or Optional Rest Day

Julia Bourguignon

SHOCKED myself with this run. Loved this workout!

5/17 Cardio and Arms [Biceps and Triceps]

My back is going to love the next 8 weeks!

DeAnna

Nikki

Corrine

5/16 Upper Body [Back and Shoulders]

Whew! Very deceiving workout! Couldn’t make my legs move after that iso hold.

Susan

Steph

Love the new split! Been excited for something like this. Perfect for my summer shred

Jacklyn Payne

5/15 Lower Body

Quite an adjustment.  But trusting Sam for a change-up!

Michelle Zabin

Kristal

5/14 Upper Body [Chest and Shoulders]

Lindsay

Holy s@!# that was way harder than it looked! ☠️🥵 This split is bringing the 🔥

Katie

Yanely

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

5/11 Full Body or Rest Day [DELOAD WEEK]

This has honestly been the most satisfying deload week of any deload week thus far. Also, arm day has been my favorite workout for at least the past four weeks, just feels incredible every time 💪🥰

Firuza

I modified so much coming off of being sick but I feel it!

Monica

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

Perfect! Roaring to go come Monday for the new split! 💥

That felt exceptionally healing and therapeutic for my body today 🥰

5/9 Quads and Glutes [DELOAD WEEK]

Still got the pump in even with the deload!

5/8 Chest and Tricep [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Deload felt great today. Much needed after this split

5/6 Glutes and Hamstrings [DELOAD WEEK]

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

5/4 Full Body or Optional Rest Day

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Lamia

Great workout as I head into deload a bit late 🙃

Karen Arce

5/3 Shoulders, Biceps, Triceps

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

5/1 Chest and Triceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

Erisa

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Karolane

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Back day is always a great way to start the day!

4/23 Back and Biceps

Audry

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

4/22 Glutes and Hamstrings

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

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

4/16 Back and Biceps

Serena

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

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

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

Katie Rowse

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

Sirmann

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

Joanne

3/30 Full Body or Optional Rest Day

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Micaela

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!

5/7 Back and Biceps [DELOAD WEEK]

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