Name: Playbook - Sam Sweeney - 5/9 Back, Light Chest
Uploaded: 2024-03-04T17:09:25.820Z
Duration: 60 min
Description: 5/9 Back, Light Chest

Cara

Sammi

Katie

Kelsey

My cable rows felt extra good today! Been really feeling such better lat engagement on these weeks doing the pre exhaust pull downs, and that’s been one of my main goals lately 🙌

Megan

Lisa

Those deficit deadlifts tho!!!!!! 🥵😍🔥

Audry

Kate

After yesterdays full body and now this, my back is feeling it. 🔥💥

Denise Hofer

Loved it! Another excellent training session. 💪🏼🔥💥

Mia Arrowsmith

Gina

Nyjah

Very nice workout.  Very challenging at the end

GWENDY

Love the workout but my gym makes it way to hard to use two machines at one time. The barbells and so far from the cable machines so I basically sprint from one to another 😂

Cheyenne

the high rep set at the beginning def set the tone for the rest of the workout

Marla Sagatelian

Shea

Great workout as usual. I know I’ll be feeling it tomorrow.

Dedra

Crazy how much faster I'm finishing these workouts...40-45 min, but still feel so accomplished.

Really good.  I can’t feel my arms, but really good💪🏽

Kimmy

Again, just me loving another workout by the sweeneys 🔥💪🏽

Rikki Meilleur

As always! Dying when I’m done! 👊🏻💪🏻

Charis Gessel

Francesca

Those deficit dead’s tho had me legit dead

Shannon Smolinski 

Wasn't able to do the tri set so I did core instead had covid last week so my body isn't ready but I'm trying . Loving this new new split. Bummer I missed the first week.

Nicole

When I started your training the inverted rows seemed almost impossible after 4, all 3 sets were very doable for me and I might have to weight them next time 👏👏

Stephanie

Tammy

LOVED this one! Chest is usually not a favorite of mine but these chest moves I lovveeedd!!! Sam kills it once again!

Paige

Jane

Felisha

Way to start off the week 🙌🏼🙌🏼🔥

gloria

Laurie

Soo good!! And tiring 😅 love upping the reps.  Loving this new split.

Haley

Audi

Effective! I love this faster pace for a change, gets the muscles pumped💪🏻

That back extension set up is so great! Thank you so much for adding that. In the past I would have had to do the modifications but this is an exercise I can now incorporate

Hang

For the 12-10-8 trisets should I keep the weight the same throughout or go up as the reps go down?

Ashley

Yvette

Tianna

Great way to start the week! Loved the deficit deadlifts! 🤩

NATASHA

Caitlin

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. 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Back, Light Chest: 

Pre Exhaust Set: 
1A. Cable Rope Straight Arm Pulldowns: 4S/15-20R
1B. Barbell Bent Over Row: 4S/8-10R

Compound Set: 
2A. Deficit Deadlift: 3S/10-12R 
2B. Single Arm Seated Cable Lat Row: 3S/8-10R each side 

Compound Set: 
3A. Alternating High Incline Chest Press [pronated to neutral grip]: 3S/8-10R each side
3B. Seated Dumbbell Low to High Fly: 3S/10-12R 

Triset: 
4A. Feet Elevated Inverted Row: 3S/12R, 10R, 8R
4B. Back Extensions: 3S/12R, 10R, 8R
4C. Decline Push Ups: 3S/12R, 10R, 8R

5/9 Training Day Overview

Rep Range: 15-20R 
Tempo: steady 
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. 
- release the rope with control until your arms are fully extended towards the cable again.

Cable Rope Straight Arm Pulldown

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 Range: 10-12R
Tempo: steady 
Modification: no deficit, or dumbbell deadlift.

*use a plate or a platform that is 1-2” high as your platform. 

Set Up: 
- position yourself on top of the plate or platform, feet hip width apart. 
- grip the platform with your feet [tripod feet]
- line the loaded barbell up with your mid shoelace. 
- keep a neutral spine and push your hips back and bend forward to position your grip on the barbell. 
- use an overhand grip or an under/over grip (feel free to use straps/wraps)
- grip the bar outside of hip width, somewhere between the edge of the knurling and a thumbs distance from the edge of the knurling on each side [this will partially depend on your body mechanics]
**death grip
- keep your shins vertical at the bottom of the rep
- activate your lats by depressing your scapula and pinning them down. 

Execution: 
- take a big bracing breath and drive your feet through the platform 
- leg press the weight up and lift the bar
- as it passes your knees, snap your hips in to finish the lift and stand. 
- contract your entire posterior change together.
- lower with control and lightly tap the ground. 
**try not to reset in between each rep. Use this as a test of endurance for both your posterior chain and your grip strength. If you need to reset in order to keep form, definitely do it. Never sacrifice form for pace.

Deficit Deadlift

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm bent over dumbbell row

Set Up: 
- sit on the seated cable machine, double cables if possible. 
- grab one handle of the cable with one hand, place the opposite foot up on the platform to stabilize. 
- plant the other foot on the ground.
- keep your torso upright and facing forward. 
- keep a neutral spine. 

Execution:
- think about driving your shoulder and elbow down towards the ground as you pull the cable. 
- row the cable until your elbow is in line with your waist, squeeze your elbow in tight. 
- lean into the rep by driving the elbow and shoulder towards the ground, but fight against the torso twisting as you row- chest should stay facing forward. 
- contract your low lat on the rowing side. 
- release with control until arm is fully extended

Single Arm Seated Cable Lat Row

Compound Set

Rep Range: 8-10R each side 
Tempo: steady 

Set Up; 
- set up on an incline bench [~60-75 degree incline]
- grip a dumbbell in each hand 
- press your back into the pad of the bench and plant your feet on the ground. 
- extend your arms and position the dumbbells over your chest [neutral grip position at the top of the rep] 

Execution; 
- keep one arm extended with the dumbbell over your chest
- bend one arm and lower the dumbbell 
- rotate your grip to a pronated grip at the bottom of the rep, elbow 45 degrees from your torso
- press the dumbbell back up and over your chest to meet the other side
- lower the other side
- alternate each arm as you move through each rep.

Alternating High Incline Chest Press [pronated to neutral]

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- sit on a bench, keep your torso upright
- grip a dumbbell in each hand, extend your arms down by your sides
- keep your ribs tucked and hold a steady brace in your upper body

Execution: 
- lock in a slight bend in your elbows
- keep your palms facing up and lift the dumbbells so your pinkies meet [in a V shape] at the top of the rep 
- dumbbells should be in line with your mid chest at the top of the rep
- contract your chest
- lower your arms with control until they are down by your sides.

Seated Dumbbell Low to High Chest Fly

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: feet planted on the ground, legs bent. 

*rest weight on your hips if you choose

Set Up: 
- position the bar on the rack so you are able to grip it with both hands and extend the arms down without your back resting on the ground. 
- position a bench in front of the rack, just far enough away for you to elevate your feet.
**the lower the bar the more horizontal the pull will be- the less assistance you will get from your lower body. 
- grip the bar with a pronated grip, a thumbs distance or so in from the knurling on each side [adjust grip to fit you]
- extend your legs out, elevated your feet on the flat bench and drive heels down. 
- raise your hips and squeeze your glutes, keep your hips extended up so your body makes a straight line, hold this position. 

Execution: 
- bend your elbows, retract your scapula, and row your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- lower with control until arms are extended.

Feet Elevated Inverted Row

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: supermans

Set Up:
- set up so your hips are in line with the barbell used for your inverted row [use hip thrust pad to pad your hips]
*or use the hyperextension machine if your choose
- place your hands behind your head, start with your torso down, chest facing the floor. 
- squeeze your glutes and hold a strong brace in your core [brace for a punch] 

Execution: 
- use your trunk to lift your torso so your chest is up at the top of the rep. 
- keep a neutral spine as you lift the torso until you reach a full contraction in your low back/erectors (no need to over/hyperextend)
- Contract your low back at the top of the rep. 
- Release with control and repeat.

Back Extensions

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: incline push ups, or standard push ups 

Set Up: 
- position your feet up on the flat bench 
- walk your hands out until they are under your shoulders
- contract your glutes and quads and push your mid back through your scapula [hold the brace] 
- keep your hips in line with your torso 

Execution: 
- bend your elbows below your shoulders and 45 degrees from your torso 
- lower your chest towards the ground
- tap your chest on the ground [or get as close as you are able with good form] 
- drive your hands through the ground and press yourself up, into the start position.

Decline Push Ups

Triset

5/9 Back, Light Chest

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!!

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

Kody Young

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!

5/9 Back, Light Chest

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