Name: Playbook - Sam Sweeney - 6/26 Back, Delts, Biceps
Uploaded: 2024-03-04T17:09:28.021Z
Duration: 65 min
Description: 6/26 Back, Delts, Biceps

Repeating my faves from the split since I did a deload a few weeks ago. LOVE this back one so much.

Audry

Megan

I'm really loving back days more now 🔥

Katie

Spicy workout 🔥 By the second half of this one, lats and rear delts felt ready for anything with an epic pump 💕💕💪

Ashley

Anjali

Biceps and back loved this 💪🏼🙌🏻

Kelsey

Omayma

Darrien

hannah

Loved this workout 🏋🏼‍♀️ Pull-ups are progressing really quickly !!

Kayleigh B

Today my dad got his military gun salute and buried.. today I said my last good by , came home changed my clothes and released my pain the only way I knew how to .. this is my therapy

Porchia

*checks to make sure biceps are still intact*
Sheeeeeeesh 🥵🔥🔥

Morgan

Love the bicep love this week!!! 💪🏼

Anastasia L

Tish

Mike

Finally did some unassisted pull ups today🤩

Rachael Milbrook

Single side stuff makes this a lengthy one which left me no cardio time, but good back work!

Corrine

Ohhhhh my upper body muscles are coming through nicely

Olga

Holy back!!!! Those hyperextension rows…..killer🥵💪🏾

Kimmy

Abigail Kasten

Cynthia Bartek

Kaylin

Kristie

LOVED this one. Didn’t realize how much I missed the variety from supersets 🥰🤩🥳

Kayla

Great work out to start off the week! 👊🏽❤️🔥

April

Janelle

Sara

Amber

Jane

Safia

Julie

Audi

Finisher reminds you back is included today!

Frank Brown

Nyakeh

Paula

Tracy

Tasha

Feeling lot better in completing after couple of weeks break

Lakshmi Neelesh Nimmagadda

Megan Laudick

Happy Monday!

Week 6 of 8 in current split 
[week 7 will be our final week, deload week 8 before we dive into new 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. Primary: Pull Ups [assisted/banded/bodyweight/weighted]: 5S/3-5R

2. Close Grip Lat Pulldown: 4S/5R drop 5R [10 second hold on final rep each set. drop set, every set]

3a. Double Cable Rear Delt Fly: 5S/10-12R [3 second eccentric]
3b. Standing Single Arm Overhead Press: 5S/6-8R each side

4a. Neutral Grip Double Cable Curl: 3S/12-16R total [6-8R facing away from the cable + 6-8R facing towards the cable] 
4b. Single Arm Dumbbell Spider Curl: 3S/8-10R each side [2 second pause at the top] 

5. Kettlebell Hyperextension Row: 6S/10R  [every 30 seconds]

6/26 Training Day Overview

Rep Range: 3-5R 
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: 5R drop 5R [10R total]
*drop the weight by 20-40% on drop set
Tempo: steady, 10 second hold on final rep of each set 
Modification: banded or machine pulldown 

Set Up: 
- attach the close grip handle to the lat pulldown machine 
- sit on the edge of the seat
- squeeze your glutes, pull your belly button to spine, tuck your ribs and brace
- drive your knees up into the pads of the bench, press the balls of you feet into the ground
- extend your arms and reach up to grip the handle with a neutral grip 
- lean your torso back just slightly 
- keep a neutral head, neck, spine 

Execution: 
- depress your scapula, bend your arms and pull the bar towards your chest
- drive your elbows down towards the ground, squeeze them in close
- contract your lats
- keep your torso in position and release the bar with control as you extend your arms towards the start point again 
- keep control of the movement, do not swing your torso 
- keep wrists straight

Close Grip Lat Pulldown

Rep Range: 10-12R 
Tempo: 3 second eccentric
Modification: dumbbell bent over rear delt fly 

Set Up: 
- use no attachments, position each side of the cables low
- grip the knob of each cable with the opposite hand, pronated grip
- step to the center of the cable 
- 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 forward towards the ground- 90 degree bend forward in your torso 
- keep your head, neck, spine neutral 
- pin a slight bend in your elbows 

Execution: 
- retract your scapula and pull the cables across, under your chest
- fly the cables out and to your sides, until your pinkies are in line with your rear delts
- contract your high/mid back and rear delts
- release the cables back towards the ground with control until your hands/the knobs of the cable are in line with the center of your chest again 
- keep wrists straight

Double Cable Rear Delt Fly

Rep Range: 6-8R each side
Tempo: steady 

Set Up: 
- use a rack or bench to help you load in this position 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip a dumbbell in one hand, extend your other arm out for stability and balance
- lift the dumbbell to your shoulder and into the overhead position [use your other hand to help load if needed] 
- extend your arm so the dumbbell is in line with your delt overhead
- tuck your ribs, keep a neutral head, neck, spine

Execution: 
- tuck your pinky foward and bend your elbows 
- allow your elbow to travel slightly in front of your torso as you lower the dumbbell to a 90 degree bend in your arm or slightly below [full ROM-]
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt 
- complete all reps on one side before moving to the next

Standing Single Arm Overhead Press

Compound Set

Rep Range: 12-16R total 
*6-8R facing away the cable + 6-8R facing towards from the cable 
Tempo: steady 
Modification: dumbbell curls- 6-8R seated upright + 6-8R reclined [incline bench]

Set Up: 
- use no attachments, position each side of the cable low
- grip each side of the cable with a neutral grip 
- step to the center of the cable, facing away from the cable to begin
- squeeze your glutes, pull belly button to spine, and brace
- grip a knob with each hand and extend your arms, allow the cables to pull your arms behind your torso

Execution: 
- pin your elbows slightly behind your torso 
- hold your brace, keep a tall torso 
- keep elbows pinned and pull the cables, curl them towards your front delts
- contract your biceps
- complete 6-8R before turning your body towards the cables
- this time the cables should pull your arms slightly in front of your torso
- dig your elbows into your sides
- as you pull the cables dig your elbows into your sides
- lead with your thumbs, and curl the knobs towards your front delts 
- contract your biceps
- release the cables and extend your arms towards each side again

Neutral Grip Double Cable Curls

Rep Range: 8-10R each side
Tempo: 2 second hold at the top of each rep
Modification: single arm hang curl 

Set Up: 
- position your bench at ~75 degrees
- grip a dumbbell in each hand, supinated grip 
- straddle the bench with your feet or bend your legs and pin them in the crease of the bench seat
- press your chest/hips into the back pad of the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down from your front delts, dumbbells directly under your front delts
- pin your scapula down

Execution: 
- pin your elbows below your front delts
- keep one arm extended
- curl the other dumbbell towards your front delt on one side
- contract your bicep
- with elbow in place release the dumbbell with control until your arm is fully extended again 
- complete all reps on one side before moving to the next

Single Arm Spider Curl

Rep Count: 10R 
Tempo: steady 
Modification: kettlebell pendlay row or chest supported/incline bench kettlebell row 

Set Up: 
- position the kettlebells in front of the hyperextension machine 
- position yourself on the machine so your feet are low on the platform, toes forward or slightly out
- the pad should be positioned at or just below your hips 
- drive your hips and quads into the pads
- squeeze your glutes, pull belly button to spine, and brace
- with your torso facing the ground, reach your arms down and grip the handles of the kettlebells with a neutral grip 
- keep a neutral head, neck, spine
- depress your scapula, contract your lats

Execution: 
- use your core- your entire trunk- to life your torso away from the ground 
- lift the kettlebells off the ground
- retract your scapula, bend your arms and drive your elbows to your sides as you lift your torso until it is in line with your hips
- squeeze your elbows in tight, contract your lats, mid back, glutes
- release your torso towards the ground again as you extend your arms
- tap the bottoms of the kettlebells to the ground between reps
- keep reps fluid and steady

Kettlebell Hyperextension Rows

6/26 Back, Delts, Biceps

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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 ❤️

6/26 Back, Delts, Biceps

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