Name: Playbook - Sam Sweeney - 6/14 Back, Biceps
Uploaded: 2026-06-17T00:04:47.512Z
Duration: 65 min
Description: 6/14 Back, Biceps

I just wanted a classic back workout today and this was perfect for it !! Love a good back and bis day💪🏼

Francesca

Carmen

Ahmad

Those iso holds are a killer 🔥 my biceps are sore!

LOVE BACK AND BIS DAY 💪🏼 felt so strong this AM

Taylor Willman

So pumped to have biceps with back again. Was able to push my bicep strength way farther than I have in a while , which excites me for what these coming weeks will bring 💪💪💪

Megan

April

Antonae

Katie

So many good exercises! I loved the seated cable pulldowns and conc curls with iso hold. The iso hold shakes things up. 💕

Lisa

Warit

Amanda Smith

Lilly

Absolute banger!! I can feel my biceps have come a long way! 💥 💪

Kody Young

Couldn’t do it 100%, but dang that was a challenge! Thanks!

Meagan H

Really feeling those ISO holds🥵🥵🥵🥵

Kimmy

That reverse grip bicep curl is gnarly. Felt that 🥵

Janelle

Nani

Jacqueline

Rachel

Cynthia

Louise

Holy cow! This new split is phenomenal. 🥵

Samantha French

Dedra

This was one of my favorite workouts. I had the best pump!! I felt so strong!

DeAnna

Thought my biceps were gonna pop! Best bicep pump in a looong time! Ty!

Becky

Loving the iso holds and slow eccentrics. Best bicep burn I’ve felt to date. Ever! 💪

Audry

Ashley Laas

Mia Arrowsmith

Feeling the burn on holds! Lovin every minute!!

Connie

JulieAnn

This one was awesome. I think I’m going to like this cycle the best!

Haley

God, I love a good back and bicep day. And these iso hold are money for a bomb workout and huge pump

Loved this!!! Pull ups at the beginning are always a good time 😉

Audrey

Allison

Jane

Like this one!  Chin-ups 😳 I will get there!

Sara

Gloria

These workouts are always challenging and never ever boring!  Great pump today💪🏻

Anne

Jennifer

Audi

ooof the bicep pump tho holy cow 🤗🥵

Shannon Smolinski 

Jean

Keri Price

Happy Tuesday! 

Welcome to Day 2 of the new split!

Warm Up: foam roll, warm up and activation routine B from app, +10 mins steady state cardio [optional]

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

Back and Biceps: 

Compound Set
1A. Chin Ups: 4S/4-6R [assisted or weighted] 
1B. Lat Pulldowns: 4S/6-8R 

Compound Set: 
2A. Seated Cable Rope Straight Arm Pulldowns: 3S/6-8R [4 second eccentric each rep] 
2B. Seated Double Cable Single Arm Lat Row [w/iso hold]: 3S/8-10R each side 

Compound Set: 
3A. EZ Bar Standing Bicep Curls: 3S/6-8R [4 second eccentric each rep]
3B. Seated Single Arm Concentrated Hammer Curl [w/ iso hold]: 3S/8-10R each side 

Compound Set: 
4A. Chest Supported Dumbbell Reverse Fly: 3S/6-8R [4 second eccentric each rep]
4B. Standing Single Arm Dumbbell Reverse Grip Curls [w/ iso hold]: 3S/8-10R each side

6/14 Training Day Overview

Rep Range: 4-6R 
Tempo: power
Modification: assisted/banded chin ups, or supinated grip inverted rows

**use weight for difficulty

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width. 
- let your body hang down from the bar, legs straight or bent. 
- contract the glutes to help create full body tension. 

Execution: 
- depress the scapula and point your chest towards the bar
- pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- lower your body back to the extended position. 
- arms fully extended at the bottom of the rep, before you move into the next rep

Chin Ups [assisted or weighted]

Rep Range: 6-8R
Tempo: power, steady 

Set Up:
- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar shoulder width apart or slightly outside, with a pronated grip.
- keep a neutral spine and lean your torso back just slightly [ ~45 degrees, chest facing the bar]- hold this position. [think ribs down]

Execution:
- depress your scapula and drive your elbows straight down
- pull the bar to your chest
- contract your lats [wrists should be straight at the bottom of the rep and elbows pointing down]. 
- release the bar with control until your arms are fully extended.
- reset your scapula between reps
- keep lats engaged, even on the stretch

Lat Pulldown

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell pullover or banded straight arm pulldown. 

Set Up: 
- attach the cable rope or loop grip and position it high on one side of the cable
- position a bench [no back] in front of the cable, seat facing the cable. 
- sit on the bench [facing the cable] and plant your feet on the ground 
- grip the ends of the rope attachment [neutral grip or loop grip attachment]. 
- keep a neutral spine and lean your torso slightly forward towards the cable
- keep chest facing forward but ribs down. 

Execution: 
- lock in a slight bend in your elbows. 
- depress your scapula and pull the rope straight down towards the floor [in between your legs]
- when you can no longer pull the attachment, contract your lats. 
- release the cable with using a 4 second eccentric [focus on the stretch in your lats]
- release until your arms are fully extended towards the cable again.
- reset your scapula between reps if needed, keep tension on the lats
- use your core to brace in this position, as you pull the rope down contract your core
- keep your torso and hips from shifting as you move through each rep.

Seated Cable Rope Straight Arm Pulldown

Rep Range: 8-10R each side 
Tempo: iso hold, steady
Modification: chest supported single arm dumbbell row [w/ iso hold]

Set Up: 
- sit on the seated double cable pulley machine
- position your feet on the stabilizing platforms
- grip the handles with a neutral grip 
- keep a neutral and upright spine 

Execution: 
- drive both elbows to your sides as you pull the cables
- pin one arm in the bent position [~90 degrees], squeeze your elbow in by your side and keep tension on your lat
- release the other arm as you extend it back to the start position 
- continue to row while the other arm holds the tension on the other side. 
- as you row make sure to keep your elbow close to your side
- do not let your traps raise and keep wrists straight.

Seated Double Cable Single Arm Lat Row [w/ iso hold]

Rep Range: 6-8R 
Tempo: 4 second eccentric
Modification: standing dumbbell curls. 

Set Up: 
- grip an ez bar with a supinated grip, shoulder width apart. 
- stand with feet hip width apart 
- squeeze your glutes and keep your ribs down to hold a tight brace
- pin your elbows by your sides and keep your chest facing forward. 

Execution: 
- drive your elbows into your sides and lift the EZ bar as you curl it towards your front delts
- contract your biceps at the top of the rep
- use a 4 second eccentric to lower the bar
- lower the bar with control until your arms are fully extended down in front of you.
- keep elbows behind or in line with your torso
- do not shrug the weight up and keep your back from hyperextending on the curl motion.

Standing EZ Bar Curls

Rep Range: 8-10R each side 
Tempo: iso hold, steady 

Set Up: 
- grip a dumbbell in each hand, neutral/hammer grip 
- sit facing backwards on the lat pulldown seat [adjust the knee pad so you are able to drive your elbows into the pad]
- keep your torso upright, allow your arms to hang down at your sides and drive your elbows into the pad. 

Execution: 
- with elbow driving into the pad, lift the dumbbell and pin one arm at 90 degrees- hold tension in your bicep
- with the other arm, drive your elbow into the pad as you curl the dumbbell up towards your front delt [lead with your thumb] 
- contract your bicep
- release the weight with control until your arm is fully extended again

Seated Single Arm Concentrated Hammer Curls [w/ iso hold]

Rep Range: 6-8R 
Tempo: 4 second eccentric

Set Up: 
- position an incline bench at 60-70 degrees 
- grip a dumbbell in each hand
- straddle the bench with your legs and plant your feet on the ground. 
- position yourself on the incline bench, chest down- chest/hips pressed into the back of the bench. 
- allow your arms to hang down from your shoulders [dumbbells in line with your front delts] 
- pin a slight bend in your elbows

Execution: 
- retract your scapula as you lift the dumbbells in a reverse fly motion. 
- contract your mid/high back at the top of the rep, when your dumbbells are in line with your rear delts/high back
- use a 4 second eccentric to lower the dumbbells with control back to the start position. 
- reset the scapula between sets. 
- do not let your chest/hips raise from the bench as you fly.

Chest Supported Dumbbell Reverse Fly

Rep Range: 8-10R each side 
Tempo: iso hold, steady 

Set Up: 
- grip a dumbbell in each hand, reverse/pronated grip 
- stand with feet hip width apart. 
- squeeze your glutes and brace to hold position 

Execution: 
- keeping your reverse grip pin your elbows by your sides and curl one side to 90 degrees [ranges of reverse grip will depend on your mobility, it is ok if you have a slight angle to your grip]
- hold tension in your bicep on one side 
- on the other side, drive your elbow as close to your side as you are able
- with your palm facing down, curl the dumbbell up towards your front delt
- ROM will be slightly less in this reverse grip position
- contract your bicep at the top of the rep 
- lower with control as you extend your arm back to the start position. 
- keep wrists straight on the hold and the curl. 

*reverse grip curls are heavy on the forearm tension as well- keep this in mind and choose weight accordingly.

Standing Single Arm Reverse Grip Curls [w/ iso hold]

6/14 Back, Biceps

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

Porchia

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

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!!

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

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

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!!

6/14 Back, Biceps

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