Name: Playbook - Sam Sweeney - 6/21 Back and Biceps
Uploaded: 2026-06-17T00:04:47.484Z
Duration: 65 min
Description: 6/21 Back and Biceps

I cannot feel my upper body any longer. But in a good way!

Alice

My rear delts felt so good and solid after the back portion, that I wasn’t struggling at all to keep good form for biceps! So happy 😁

Megan

Katie

Lisa

Warit

Kody Young

Arm my arms still attached my shoulders 🤣

Louise

Bi friiiiiied!!! Thank YOU Sam!!! 💪🏽💪🏽🔥🔥

Tini

Antonae

Added some deadlifts at start for a heavy lift, then the rest was awesome!

Erin

Kirt Smith

Amanda

Kanchan

The ISO holds add a whole other level!! 🔥🔥🔥

Jennifer

Michelle

Been hitting late night session it’s pretty great! Lol but I do need to get my
Morning routine back lol

Love Back days!

JulieAnn

Yes, Yes, Yes💪🏻🔥
Everyday I say “this was my favorite workout”😂

Channing

Lacey

Ashley Laas

Gloria

Awesome! Adding the extra sets made a huge difference🔥

Anne

asma

Audi

Will Price

Spicy! 🌶🌶 The iso holds are challenging and I definitely felt the burn with them.

Marissa

Shannon Smolinski 

Keri

Jean

Feel so accomplished when the workout for the day is complete Thanks for this APP

Stefanie

Lakshmi Neelesh Nimmagadda

Sweeney fitness gives you wings! 🏋‍♂️💪

Cindy Smith

Paula

Porchia

Love a solid upper body pump!!  This one had me 🥵 Feeling so good with this split! 💪🏻🔥💚

Stephanie

Michelle Correa

Sheeewww these sets and reps are killer!!!😈💜

Kirsten

Alli

Only a week in and already feeling stronger 💪🏼

Kristen

Building the wings with that line up today!

Megan Laudick

I always love an amazing back workout! Really enjoyed this one!

Maranda

Happy Tuesday! 

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
1B. Lat Pulldown: 4S/6-8R

Compound Set: 
2A. Single Arm Dumbbell Row: 4S/6-8R each side
2B. Seated Double Cable Straight Arm Pulldown: 4S/8-10R [10 second iso hold at the top of the last rep of each set]

Compound Set: 
3A. Single Arm Cable Reverse Fly: 4S/8-10R each side 
3B. Decline Bench Supported Crescent Row: 4S/10-12R [10 second iso hold at the top of the last rep of each set]

Compound Set: 
4A. Seated Hammer Curls: 4S/8-10R 
4B. Preacher Curl Machine: 4S/15R [10 second iso hold at the top of the last rep of each set]

6/21 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 each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- keep a neutral spine as you bend forward and place the non working hand on top of a flat bench. 
- stagger your stance and make sure your chest is facing the ground. 
- extend the arm holding the dumbbell down in line with your front delt. 
- keep a tight grip on the dumbbell 

Execution: 
- depress and retract your scapula as you bend your arm and drive your elbow back towards your hip
- row until your elbow is in line with your torso, squeeze your elbow in tight to your side. 
- contract your lat/back 
- lower the dumbbell back towards the ground and under your shoulder with control 
- repeat on other side
- keep chest and hips square to the ground.

Single Arm Dumbbell Row

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: cable straight bar straight arm pulldown, or seated banded straight arm pulldown

Set Up: 
- sit on the double cable pulley machine
- plant your feet on the ground and adduct/squeeze the bench with your legs
- keep a neutral spine and lean your torso forward just slightly 
- grip the handles with each hand, pronated grip 

Execution: 
- depress your scapula and keep your arms mostly straight
- pull the cables down by your sides, allow your hands to pull about 45 degrees from your hips.
- contract your lats/back 
- release the cables forward with control until your arms are fully extended back towards the cable. 
- on the final rep of each set hold the contraction in your back at the top of the rep for 10 seconds before releasing. 
- as you

Seated Double Cable Straight Arm Pulldown

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm dumbbell reverse fly

Set Up: 
- attach a single arm cable handle to one side of a cable machine 
- position the cable low
- stand facing 90 degrees from the cable
- step back one step so your outside arm lines up with the direction of the cable. 
- bend at your hips and lower your torso towards the ground, chest facing the ground. 
- reach under your chest with the outside arm [arm furthest from the cable] and grip the handle with a neutral grip 
- pin a slight bend in your arm
- position the other hand on your knee or leg for stability. 
- brace to keep your hips from shifting or chest raising throughout. 

Execution: 
- keep your chest square to the ground and scapula pinned as you pull the cable under your torso and fly the weight out to your side
- when your hand is in line with your rear delt, contract your back. [high/mid back/rear delt] 
- release the cable and lower the handle back under your chest and in line with your front delt. 
- repeat on the other side

Single Arm Cable Reverse Fly

Rep Range: 10-12R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: bent over crescent row 

Set Up: 
- grip a dumbbell in each hand, neutral grip [pinkies flared out a little bit]
- position your chest/torso on the high part of the decline bench so your legs are hanging off the low end, feet planted on the ground. 
- make sure you are connected to the bench from hips to chest
- lock in a slight bend in your elbows 

Execution: 
- retract your scapula and drive your elbows back 
- lift your chest as you swing your arms past your torso
- contract your high/mid/low back at the top of the rep [keep the momentum of the swing and move right into the next rep] 
- lower the weight with control until the dumbbells are under your shoulders again 
- make sure to reset your scapula each rep
- on the last rep of each set hold the tension in your posterior chain for 10 seconds.

Decline Bench Supported Crescent Row

Rep Range: 8-10R
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support
- extend your arms down by your sides
- plant your feet and push your back into the bench

Execution: 
- drive your elbows into your sides
- lead with your thumbs and curl the dumbbells up towards your front delts
- keep your elbows pinned by your torso as you curl, do not let them drift forward. 
- contract your biceps at the top of the rep 
- lower the dumbbells with control until your arms are extended at the bottom of the rep.

Seated Hammer Curl

Rep Count: 15R
Tempo: 10 second iso hold at the top on the last rep of each set
Modification; dumbbell concentration curls 

Set Up: 
- position yourself on the preacher curl machine so your arms are connected to the pad from armpits to elbows
*sit on the bench or lean your upper body into the pad and stand. 
- plant feet firmly on the ground
- grip the handles with a supinated grip 
- depress your scapula and keep your chest up
- keep your elbows in line with your shoulders

Execution: 
- drive your elbows into the pad of the machine and curl the handles up and towards your front delts
- contract your biceps at the top of the rep
- lower the weight with control until your arms are fully extended. 
- hold the contraction in your biceps at the top of the last rep of each set
- make sure you are fully extending in your arms before curling. 
- keep your shoulders from wanting to fall inwards as you curl- control your scapula

Preacher Curl Machine

6/21 Back and Biceps

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

6/16 Quads, Glutes

Audry

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

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!!

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!

6/21 Back and Biceps

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