Name: Playbook - Sam Sweeney - 6/10 Back, Rear Delts
Uploaded: 2026-06-17T00:04:42.499Z
Duration: 75 min
Description: 6/10 Back, Rear Delts

Serena

This was a great lat day. Feeling so much more balanced and stronger. Thanks Sam

Tamara

Dedra

Felt amazing today 🔥 always pushing us on the last week before deload and I love it!

I love the little bit of core on each workout.

Julie

Marta

Excellent last back day of the split. Thank you!!

Audry

Rear delts feeling stronger and more stable than ever!!!! Increased weights for both rows and rear delt extensions today!!!

Megan

Michelle 

Judith Harris

JulieAnn

Brandi

Deja

Connie

Mia Arrowsmith

Barbi

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥thank you

Lorena

Gonna need to save this one ❤️❤️❤️❤️❤️

Sophie

Tiffany

Regina

Megan Laudick

Kimmy

Bethany

Happy Tuesday!

Week 4 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below or 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, Rear Delts: 

1a. Dumbbell Pullover: 4S/12-15R 
1b. Dumbbell Bent Over Row (neutral grip): 4S/8-12R 

2. Single Arm Neutral Grip Lat Pulldown (drop set): 3S/6-8R drop 10R each side

3a. Double Cable Rear Delt Fly: 4S/15-20R
3b. Single Arm Straight Arm Pulldown: 4S/8-12R each side

4. EZ Bar Facepull Row: 3S/30R

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Snatch Grip Deadlifts: 10R 
5b. Hanging Bent Leg Raise: 10R

6/10 Training Day Overview

Rep Range: 12-15R
Tempo: steady 
Modification: cable or banded straight arm pulldown

Target muscle group: lats, mid back

Set Up: 
- sit in front of a flat bench, press your mid back into the bench (like you are setting up for a hip thrust)
- grip a single dumbbell in both hands, make a triangle with your palms up and pin the dumbbell between your hands
- bend your legs and plant your feet on the ground, heels under your knees
- press your back into the bench and raise your hips off of the ground
- keep your hips below your torso 
- squeeze your glutes, keep a neutral pelvis position and brace
- extend your arms towards the ceiling and hold the dumbbell over your chest
- keep your arms mostly straight, a slight bend in your arms is ok 
- rest your head back on the bench
- pin your scapula down 

Execution: 
- keep arms extended and lower the dumbbell over your head and towards the ground 
- feel a stretch through your lats and mid back as you lower the dumbbell
- pull the dumbbell over your chest again, contract your lats and mid back 
- focus on the stretch of the movement
- keep scapula pinned down so you are stretching through your lats and not just your shoulders

Dumbbell Lat Pullover

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: mid back, lats

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, slight bend in your knees
- bend your torso forward so your chest faces the ground 
- extend your arms down towards the ground, dumbbells directly below your delts
- keep a flat back and a neutral head, neck, and spine
- brace

Execution: 
- retract your scapula 
- bend your arms and row your elbows towards your hips on each side, squeeze your elbows in close by your sides
- contract your mid back and lats
- extend your arms and lower the dumbbells towards the ground again 
- keep the movement controlled, try not to swing the dumbbells as you row

Dumbbell Bent Over Row (neutral grip)

Primary Compound Set

Rep Range: 6-8R drop 10R each side
*drop the weight by 20-50%
Tempo: steady 
Modification: banded single arm lat pulldown

Target muscle group; rear delts, high/mid back

Set Up: 
- grip one lat pulldown handle with one hand, neutral grip
- extend your arm overhead and sit on the edge of the seat
- drive your knees up into the pads
- tuck your ribs and lean your torso back just slightly 

Execution: 
- depress your scapula
- bend your arm, pull the cable straight down
- drive your elbow towards the ground, squeeze it in by your side
- contract your lat
- extend your arm overhead again with control 
- be sure to fully extend at the top of the rep, depress scapula as you pull 
- keep traps down, shoulders back

Single Arm Neutral Grip Lat Pulldowns (drop set)

Rep Range: 15-20R 
Tempo: steady
Modification: dumbbell bent over rear delt fly, or machine rear delt fly 

Target muscle group: rear delts, high/mid back

Set Up: 
- use no handle attachments, position each side of the cable high 
- grip each knob of each cable with the opposite hands so the cable criss cross in front of you
- step to the center of the cable and 1-2 step back 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms forward and high, cables cross in line with your face
- pin a slight bend in your elbows 

Execution: 
- use your rear delts to pull the cables down and out to each side
- your hands should be in line with or slightly below your rear delts at the top of the rep 
- contract your rear delts, high/mid back 
- bring your arms high and to the center again with control 
- keep tension as you guide the cable back to the start position 
- keep traps down, shoulders, back

Double Cable Rear Delt Fly

Rep Range: 8-12R each side
Tempo: steady 
Modification: banded straight arm pulldown, single arm dumbbell pullover

Target muscle groups: lats

Set Up: 
- position one side of the cable high, no handle attachment
- grip the knob of the cable with one hand, neutral grip 
- extend your arm overhead and step 2-3 steps away from the cable 
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, slight bend in your knees, and bend your torso forward ~45 degrees
- keep a flat back and neutral head, neck, and spine
- keep arm straight, pin traps down

Execution, 
- depress your scapula
- pull the cable down, towards your side
- squeeze your arm in close and contract your lat
- extend your arm and guide cable back to the overhead position 
- stretch through you lat at the bottom of the rep, depress scapula as you pull

Single Arm Straight Arm Pulldowns

Compound Set

Rep Count: 30R
Tempo: steady 
Modification: dumbbell bent over facepull 

Target muscle group:  rear delts, high/mid back 

Set Up:
- grip the ez bar with a wide, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis
- extend your arms down and hold the bar in front of your torso
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- position bar directly under your collarbone 
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- retract your scapula
- bend your arms and drive your elbows high and wide
- row the bar to your neck/face
- contract your rear delts, high/mid back 
- extend your arms and lower the bar towards the ground again with control

EZ Bar Bent Over Facepull

Rep Count: 10R
Tempo: steady 
Modification: dumbbell or barbell standard deadlifts

Target muscle group: trunk/core, entire posterior chain

Snatch Grip Deadlifts

Rep Count: 10R
Tempo: steady
Modification: forearm supported knee raise, or reverse crunch

Target muscle group: core

Hanging Bent Leg Raise

OPTIONAL CORE AMRAP

6/10 Back, Rear Delts

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

6/10 Back, Rear Delts

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