Name: Playbook - Sam Sweeney - 6/19 Back, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.977Z
Duration: 65 min
Description: 6/19 Back, Delts, Biceps

Viviana Kolb

Liked the cable curl and zottman variations

Katie Schultz

Amie

Never a dull workout here 💓 those fun bicep variations had my muscles engaged in a whole new way 💪

Megan

Sarah Guzak

Upper body is shaking after that one. Those finishers are going to be brutal this week ☠️

Katie

Dominique

Holy freaking smokes! So good! That finisher was brutal!

Hannah

Nita

Omayma

Loved it. I did shorter reps with heavier weights and I haven’t tried assisted pull ups yet. But I’m getting there.

Alyse

Love the interesting variations. I'm standing taller already

Annaleis

Love love the pull ups and the hypertrophy movements!!! Building this back!!

Anastasia L

Nyakeh

Graduated to a lighter band today on pull ups🤩 getting there!!

Rachael Milbrook

Greatly underestimated that one! Low cables are hard to do from home but still 🔥

Becky

Kimmy

First time back in the gym in over a week and I really needed that!

Kelsey

Sarah

Shelby

Oh…so 8x5 with 15 seconds of rest is how we’re gonna play it for finishers this week? 🤪 🥵

Safia

Audry

Tiffany

I think it would be beneficial if movements during supersets made use of the same machine/equipment type. For example, if the first move on a superset used cable, the second move would also use cable, or would be easy to perform standing or sitting with dumbbells (without a bench).

Kathryn

Did this one with a friend! Loved it ☺️☺️

Janelle

Mia Arrowsmith

Tish

Sara

Megan Laudick

Maria Zenz

Loved this one!!! 🔥🔥🔥 the pendlay rows!!

Great start to my morning! My pull ups are feeling strong!! Every workout I feel stronger and stronger!!!

DeAnna

Porchia

Finally able to do banded pull-ups with ease 🙌🏻

Kristie

Jess

Allie

Paula

Ashley

Tasha

This was the trial by fire my biceps needed this morning

Rachel

Happy Monday!

Week 5 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: 1S/30R

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

3a. Seated Facepull: 4S/20R total [10R high + 10R low]
3b. Single Arm Seated Overhead Press: 4S/8-10R each side

4a. Single Arm High Cable Curl: 3S/10-12R each side
4b. Seated Zottman Curl: 3S/12-15R 

5. Supinated Grip Barbell Pendlay Row: 8S/5R [every 15 seconds]

6/19 Training Day Overview

Rep Count: 30R
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: 4-6R 
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 Count: 20R total 
*10R high + 10R low 
Tempo: steady
Modification: banded, seated face pull or banded pull apart

Set Up: 
- attach the rope attachment to the seated cable machine 
- sit on the bench and grip the ends of the rope with a pronated grip, knuckles facing one another 
- pull belly button to spine and brace, drive your ribs down, and keep an upright torso
- begin with your arms extended towards the cable 

Execution: 
- on your first 10 reps bend your elbows and pull the rope over your head
- rip the rope apart at the top of the rep and externally rotate in your shoulders at the top of the rep 
- contract your high back, rear delts 
- extend your arms and release the rope towards the cable with control 
- on your final 10 reps bend your elbows and pull the rope towards your face/mouth 
- rip the rope apart and contract your high/mid back, and rear delts 
- release the rope and extend your arms towards the cable with control

Seated Facepull [High + Low]

Rep Range: 8-10R each side
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground 
- grip a dumbbell in one hand, pronated grip
- pull your belly button to spine, tuck your ribs, and keep a tall torso- brace
- use your free hand to help lift the dumbbell up and into the overhead position 
- tuck your pinky forward just slightly 

Execution: 
- bend your elbow so it travels slightly in front of your torso 
- lower the dumbbell to a ~90 degree bend in your arm or just below 
- extend your arm and press the dumbbell back up and into the overhead position
- contract your delt
- be sure to punch through the ceiling and fully extend at the top of the rep 
- complete all reps on one side before moving to the next

Single Arm Seated Overhead Press

Compound Set

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm high banded curl 

Set Up: 
- attach a single arm handle to one side of the cable
- position the handle shoulder height or just below
- stand next to the cable facing 90 degrees away from the handle 
- squeeze your glutes, pull belly button to spine, and brace
- grip the handle with the hand closest to the cable, supinated grip 
- step away from the cable so you are able to fully extend your arm towards the cable [you can do what I did and step all the way over to the opposite cable so you can reach out and stabilize with that arm] 

Execution: 
- keep your elbow in line with your delt
- pin it in that position as you pull the cable and curl the handle towards the side of your face
- contract your bicep
- with elbow in line with delt release the cable and extend your arm back towards the cable with control 
- complete all reps on one side before moving to the next
- keep elbow high, do not let it drop below your delt 
- keep your torso square, facing 90 degrees from the cable

Single Arm High Cable Curl

Rep Count: 12-15R
Tempo: steady 

Set Up: 
- sit on a bench with back support, plant your feet on the ground
- grip a dumbbell in each hand, supinated grip 
- pull belly button to spine, keep torso upright, and brace
- extend your arms down by your sides, pin your elbows by your sides

Execution: 
- drive your elbows into your sides and curl the dumbbells away from the ground and towards your front delts
- contract your biceps
- rotate the dumbbells so you have a pronated grip on them at the top of the rep 
- lower the dumbbells as you extend your arms with control 
- be sure your arms are fully extended at the bottom of the rep

Seated Zottman Curl

Rep Count: 5R 
*every 15 seconds
Tempo: explosive
Modification: supinated grip dumbbell bent over row

Set Up: 
- load the barbell with appropriate weight 
*rubber plates will put you at a more appropriate starting place for a pendlay row- feel free to make this more of a bent over row if needed 
- step your feet to the bar, toes directly under the bar
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a flat back as you push your hips back and bend forward to grip the barbell with a supinated grip, shoulder width apart
- keep a very slightly bend in your knees
- depress your scapula and contract your lats to keep control of the bar

Execution: 
- retract your scapula, bend your elbows and drive them towards your hips as you pull the barbell off the ground 
- squeeze your elbows in close to your sides at the top 
- contract your mid back, lats, and low back at the top of the rep 
- extend your arms and lower the dumbbell back to the ground with control 
- tap the barbell to the ground between reps
- use the momentum to your advantage but keep control of the barbell 
- keep torso facing the ground
- keep wrists straight

Supinated Grip Pendlay Row

6/19 Back, Delts, 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

April

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

Kody Young

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 🥵🥵🥵🥵

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!

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 ❤️

6/19 Back, Delts, Biceps

Community

More workouts from Sam Sweeney