Name: Playbook - Sam Sweeney - 6/14 Back, Biceps
Uploaded: 2024-03-04T17:09:25.936Z
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

Megan Butterfield

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 glover

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 Cunningham

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

Lex Ryan

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

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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

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!

6/14 Back, Biceps

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