Name: Playbook - Sam Sweeney - 5/9 Back, Rear Delts, Triceps
Uploaded: 2024-03-04T17:09:27.844Z
Duration: 65 min
Description: 5/9 Back, Rear Delts, Triceps

Karolane

Kody Young

yangBAE

Allison

Definitely felt the burn! Great pump too 🔥!

Cecilia

Karolina

Daniyel f

What a pump 💕💕💪 especially loved the pullover to skull crusher combo 🔥

Megan

Kimmy

Hannah

Holy shaking on the lat pull down holds!!

Sierra

Brittany

This workout was 🔥! Loved all the lat focus!

Jess

Love, love, love this one💪🏽👍🏾👊🏾

Lauren

Selma

Heather

I had a big slice of humble pie, on those 75sec iso holds and tricep extensions!!!

Shelby

Kelli Coffey

Jake

Marla

Triceps are on high and up with all numbers

Lakshmi Neelesh Nimmagadda

My new favorite exercise was the EZ bar pullover to skull crusher! 

And the wide grip lat pull down iso hold and wide grip triceps extension had me questioning life! 😅 Soo good!

Alicia Heier

Deja

Yoshuni

Kelsey

Amanda

Mia Arrowsmith

Holy h.e.double hockey sticks 🔥🔥
🦖🦖🦖

Shelly

Judith Harris

Janelle

🥵🤪 shakes are real with the inside grip lat pull down ISO hold 75 mins 🔥🔥🔥❤️

April

Safia

Tish

Loved this one!! The finisher was awesome!  🔥🔥🔥

Katie

Regina

Porchia

🔥 holy moly burn out! My entire BODY was shaking!

Samantha

75 seconds is too long for anything!!! Yikes!

Michelle Zabin

Nyakeh

Maria Zenz

Stephanie

The first 75s iso hold: this is hard but doable 

The second: I regret my choices 

The third: 🤬🤬🤬🤬🤬🤬

Audry

Victoria

Paula

Becky

The shakes were quite real today... Not sure if my triceps will be functional for the next hour 🥵

Rachel

Happy Tuesday! 

Week 7 of 8 in current split

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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, Rear Delts, Triceps: 

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: Cable Rope Facepulls: 2S/30R 

2. Dead Start Barbell Pin Row: 6S/3R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Single Arm Lat Pulldown [neutral grip]: 4S/6-8R each side [3 second eccentric] 

4. EZ Bar Pullover to Skull Crusher [supinated grip]: 5S/10-12R total 

5. Alternating Kettlebell Gorilla Row: 4S/16-20R total 

Superset: 
6a. Wide Grip Lat Pulldown Iso Hold: 3S/75 Seconds 
6b. Wide Grip Tricep Extensions: 3S/75 seconds

5/9 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: banded facepull

Set Up:
- attach the cable rope and position it high
- step in front of the cable, face the cable
- grip the rope with a pronated grip 
- step away from the cable, extend your arms towards the cable
- squeeze your glutes, pull belly button to spine and brace 
- keep a neutral head, neck, and spine 

Execution:
- retract your scapula and bend your elbows as you pull the cable rope towards your face
- rip the rope apart at the top of the rep, elbows should be in line with or slightly below the height of your shoulders
- contract your rear delts, high/mid back
- release the cable with control and extend your arms back towards the cable again

Activation: Cable Facepulls

Warm Up Sets: 1-2S
Rep Range: 3R
Tempo: explosive concentric
Modification: dumbbell bent over row

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates can sit on top of these platforms and create your start point. 

*play around with your positioning first, adjust your pins higher so you are in a less bent over position, taking strain off of your back. Ideally you will be able to work up to a fully bent over position. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you- anywhere from mid shin to knee level
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward [I am standing on a plate to get appropriate ROM for me]
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin, keep a neutral head, neck, and spine 
- push your hips back and bend your chest towards the ground
- extend your arms and grip each side of the bar with a pronated grip, slightly wider than shoulder width
- depress your scapula and contract your lats, think about breaking the bar in half
*be sure the bar is positioned below your chest

Execution: 
- retract your scapula and use explosive power to pull the bar off of the safety bars/pins
- drive your elbows towards your waist, at a 45 degree angle from your torso
- when elbows are in line with your back, contract your mid back 
- lower the bar back to the safety bars with control 
- come to a complete, dead stop before moving into the next rep 
- keep wrists straight throughout each rep

Primary: Dead Start Barbell Pin Row

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: banded single arm lat pulldown, or single arm dumbbell pullover

Set Up: 
- attach the single arm handles to the lat pulldown machine 
- grip one handle with one hand, neutral grip 
- sit on the edge of the seat
- squeeze your glutes, pull belly button to spine, and brace
- lift your heels off the ground, drive your knees into the pads, contract your calves
- keep a neutral spine and lean your torso back just slightly 
- begin with your arm extended towards the cable overhead

Execution: 
- depress your scapula, bend your arm and drive your elbow towards the ground 
- squeeze your elbow in close by your side
- contract your lat
- release the cable with control until your arm is extended towards the cable again 
- complete all reps on one side before moving to the next

Single Arm Lat Pulldown [neutral grip]

Rep Range: 10-12R total 
*pullover + skull crusher= 1R
Tempo: steady 
Modification: dumbbell pullover to skull crusher

Set Up: 
- sit on the edge of a flat bench 
- grip the EZ bar with a supinated grip 
- lie back flat on the bench 
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and press the bar over your chest
- keep a tight grip on the bar
- tuck your ribs and keep your lats and core engaged

Execution: 
- keep a slight bend in your elbows and lower the bar back behind your head
- stretch through your lats/triceps as you lower the bar towards the ground 
- pull the bar up and over your chest again, contract your lats
- keep your elbows pinned in line with your shoulders 
- bend your arms and lower the bar towards your forehead
- lower to a 90 degree bend in your arms or slightly further
- extend your arms and press the bar back up and over your shoulders again 
- contract your triceps
- keep reps fluid

EZ Bar Pullover to Skull Crusher [supinated grip]

Rep Range: 16-20R total 
Tempo: steady 
Modification: seated dumbbell bent over row

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- stand in a wide stance, toes forward
- extend your arms down in front of your torso, in between your legs
- squeeze your glutes, pull your belly button to spine, and brace 
- push your hips back and bend your torso forward until your chest is facing the ground 
- extend your arms down from your shoulders, rest the bottoms of the kettlebells on the ground [use a platform or plates to raise the start point if needed] 
- depress your scap and contract your lats

Execution: 
- keep one arm extended, kettlebell rested on the ground 
- retract your scapula on the other arm 
- bend your arm and you drive your elbow to your waist, squeeze it in close
- contract your lat
- extend your arm back towards the ground 
- alternate rowing each arm, each rep 
- keep back flat, chest facing the ground, core braced

Alternating Kettlebell Gorilla Row

Time: 75 seconds
Tempo: hold  
Modification: banded lat pulldown iso hold 

Set Up: 
- attach a wide grip bar to the lat pulldown machine
- grip the bar with a pronated grip, shoulder width or slightly wider
- sit on the edge of the seat
- lift your heels off the ground, contract your calves, and drive your knees into the pads 
- keep a neutral head, neck, spine
- lean your torso back just slightly so your chest faces the bar
- think about breaking the bar and keep a tight grip

Execution: 
- depress your scapula and drive your elbows straight down towards the ground
- pull the bar to your chest
- keep wrists straight, traps down, chest up 
- contract your core and lats and hold this position for 75 seconds
*take short rest if needed within the time frame [or lighten the load]

Wide Grip Lat Pulldown Iso Hold

Time: 75 seconds 
Tempo: steady 
Modification: banded wide grip tricep extensions

Set Up: 
- face the bar and grip the bar with a pronated grip, wider than shoulder width
- squeeze your glutes, pull belly button to spine, and brace 
- pull the bar and pin your elbows by your sides, in line with your torso 
- keep wrists straight
- head, neck, spine neutral 

Execution: 
- extend your arms towards the ground 
- contract your triceps when your arms are fully extended
- keep elbows pinned and bend your arms as you release the cable towards the top again 
- keep a steady pace

Wide Grip Tricep Extensions

Superset

5/9 Back, Rear Delts, Triceps

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

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!

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! 🔥

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 ❤️

5/9 Back, Rear Delts, Triceps

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