Name: Playbook - Sam Sweeney - 6/12 Back, Delts, Biceps
Uploaded: 2026-06-17T00:04:45.843Z
Duration: 65 min
Description: 6/12 Back, Delts, Biceps

Y’all are freakin mad scientists with these workouts. Love it every time! 💥💪🫀🧪

Kody Young

Megan

Effective and killer 🔥 I was surprised how much weight I could do for Z press 🔥

Was feeling off the past few days, and today brought me back to feeling like myself. So much strength inside and out. Also, Gironda rows continue to be an ultimate favorite ❤️

Channing

Hannah

Gabrielle

Amanda Giles

Nicole

Had to make some modifications but we still got after it 🫠

Daniyel f

Shelby

Shannon

Natalie Helser

Love love love these Mondays! Def a good start to my week!!! The progress I’m seeing is insane!

DeAnna

Súper good thank u. But I never can see the exercise number 1 . The app don’t let me see the first one 😔

Lauren

Tasha

Kayla

One of my favorite back/delt/bicep days 😮‍💨

Kristie

Shelly

Loving the single exercise focus formatting!!! Lats on 🔥

Audry

Judith Harris

I am absolutely loving every second of this split. Today might be my favorite

Kaylin

Janelle

So good to be back after surgery. Great way to start the week!

Lisa

chest supported rear fly T raise. 🔥🔥❤️❤️ humbled today. 🥵

April

Morgan

Angela Arnall

Kimmy

Cori

Donalee

Annaleis

Katie

I loved EVERYTHING about this 
workout!  🔥🔥🔥

Samantha

Porchia

Megan Laudick

Amazing start to the week! Love being part of this crew 💪🏼

Stephanie

Perfect in every way. Best of each muscle group 👌🏻

Nyakeh

Great to be back - looking to get consistent!

Jayne

Regina

Mary

😅 🤘🏼 awesome start to the week💪🏼

Paula

Maria Zenz

Erin

Such a great workout!!! So well-rounded and sweat-inducing 😈

Rachel Ratvasky

Happy Monday!

Week 4 of 6-8 in current split 

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, Delts, Biceps: 

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: Lat Pulldown: 2S/20R

2. Primary: Pull Ups [assisted/banded/bodyweight/weighted]: 4S/6-8R 

3. Barbell or EZ Bar Z Press: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Standing High Pull Gironda Row: 5S/10-12R [3 second slow eccentric] 

5. Chest Supported Rear Fly T Raise: 4S/15R

Compound Set: 
6a. Close Grip EZ Bar Hang Curl: 3S/8-10R [2 second hold at the top, 2 second eccentric] 
6b. Single Arm Neutral Grip Curl to Press: 3S/10-12R  each side

6/12 Training Day Overview

Rep Count: 20R
Tempo: steady 
Modification: banded lat pulldown 

Set Up: 
- attach the wide lat pulldown bar
- grip the bar with a pronated grip, shoulder width or just outside
- squeeze your glutes, pull belly button to spine, and brace 
- sit on the edge of the seat
- lift your heels and drive your knees up into the pads
- keep a neutral head, neck, and spine and lean your torso back just slightly, chest facing the bar
- point armpits forward, think about breaking the bar in half 

Execution: 
- depress your scapula and pull the bar towards your chest
- drive your elbows straight down towards the ground, squeeze them in close
- contract your lats
- release the bar with control until your arms are extended towards the cable again 
- keep torso in place, try to fight any swinging or swaying

Activation: Lat Pulldown

Rep Range: 6-8R 
Tempo: steady 
Modification: use the assisted pull up machine or banded pull ups to modify

*add weight for difficulty if needed

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. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Primary: Pull Ups [assisted/banded/bodyweight/weighted]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 
Modification: dumbbell Z Press

Set Up: 
- set the barbell rack on the rack behind you so you are able to sit on the floor in front of it and reach behind to grip the bar
- sit on the floor in the center of the barbell rack [extend your legs out or keep them straight forward]
- extend your arms and reach back just slightly to grip the barbell slightly wider than shoulder width apart, pronated grip [make sure your grip is even on both sides] 
- squeeze your glutes, pull belly button to spine, brace 
- keep your torso upright and extend your arms straight up to lift the bar off the rack 
- position the bar directly over your head 
- point armpits forward, break the bar with your hands 

Execution:
- bend your elbows so they travel slightly in front of your torso and lower the barbell to chin, just below the chin
- extend your arms and press the barbell back up and overhead 
- move your head under the bar to stabilize 
*sitting on the floor will force you to use your core to stay upright. Keep a tight brace.

Barbell or EZ Bar Z Press

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: standing high pull cable or banded Gironda row

Set Up: 
- attach a straight bar and position it high on one side of the cable 
- step in front of the cable, facing the bar
- grip the bar with a pronated grip 
- take 1-3 steps away from the cable 
- stand with feet together
- squeeze your glutes, pull belly button to spine, and brace
- extend arms towards the cable, lean your torso forward, keep a neutral head, neck, spine 

Execution: 
- depress/retract your scapula and bend your elbows as you pull the bar towards your chest
- lift your chest towards the cable, and squeeze your elbows to your sides
-  row the bar to your mid chest
- contract your mid back/lats
- keep tension on your lats and push the bar towards the ground so it follows the line of your body
- extend your arms down, chest facing the ground,
- release the bar towards the cable again 
- be sure arms are fully extended towards the cable before moving into the next rep 
- keep the motion circular and fluid

Standing High Pull Gironda Row

Rep Count: 15R 
Tempo: steady 
Modification: very light weight 

Set Up: 
- set the bench at a ~45 degree angle
- grip a dumbbell in each hand
- straddle the bench with your legs
- place your hips and chest again the back pad of the bench 
- allow your arms to hand down from your delts, neutral grip on the dumbbells 
- squeeze your glutes, pull belly button to spine, and brace
- keep arms straight, head, neck, spine neutral 

Execution: 
- retract your scapula and raise the dumbbells out to your sides until they are in line with your rear delts
- contract your rear delts/mid back
- keep tension on your rear delts and mid back and with straight arms rotate your dumbbells forward and overhead until your thumbs meet in the middle
- keep dumbbells in line with delt level and rotate them back out to your sides
- lower your arms towards the ground again until your dumbbells are positioned underneath your delts again

Chest Supported Rear Fly T Raise

Rep Range; 8-10R 
Tempo: 2 second hold at the top, 2 second eccentric 
Modification: dumbbell spider curls- dumbbells touching 

Set Up: 
- load the EZ bar with appropriate weight, or no weight 
- set your bench at a 60-70 degree incline 
- stand behind the bench so you are facing the back of the bench 
- grip the EZ bar with a close grip, close than shoulder width 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, initiate a slight bend in your knees and bend your torso fowrard
- lightly rest your forehead on the end of the bench in front of you
- keep your head, neck, spine neutral and extend the bar down towards the ground so it is positioned underneath your chest
- keep your elbows pinned below your delts

Execution: 
- with elbows in place curl the bar away from the ground and towards your chest
- contract your biceps 
- lower the bar back towards the ground with control until your arms are fully extended
- keep head resting on the edge of the bench
- keep core control to keep your torso in place without strain on your back 
* you may do these without supporting your head on the bench, just hold the bent over position

Close Grip EZ Bar Hang Curl

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm dumbbell curl to press

Set Up: 
- use the single arm rope attachment or use no attachment [grip the knob of the cable] 
- position the cable low
- step in front of the cable, face the cable 
- step to one side so you line up one arm with the cable 
- grip the knob with a neutral grip 
- pin your elbow by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso upright, head, neck, spine neutral 

Execution: 
- keep elbow pinned by your side as you curl the knob towards your front delt
- contract your bicep
- extend your arm and press the cable up and into the overhead position 
- pinky should face forward, knob in line with your delt overhead
- bend your elbow so it travels in front of your torso and lower the knob to your front delt
- bring your elbow down by your side, pin it in place as you extend your arm towards the ground again 
- be sure to fully extend your arm between each rep 
- complete all reps on one side before moving to the next

Standing Single Arm Curl to Press

Compound Set

6/12 Back, Delts, Biceps

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

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 ♾️

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

Michelle 

6/5 Hamstrings, Glutes

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

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!!

Lorena

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

JulieAnn

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)

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

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)

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!

6/12 Back, Delts, Biceps

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