Name: Playbook - Sam Sweeney - 6/28 Back and Biceps
Uploaded: 2026-06-17T00:04:47.453Z
Duration: 65 min
Description: 6/28 Back and Biceps

Christina

Fantastic back day! Form cues were helpful to engage the right muscles. Feeling strong 💪

Katie

I love when the workout flows and I forget the crazy world around me. This was one of those. 👍❤️

Lisa

Sammi

Kody Young

Kara Hutcheson

Excellent level of challenge today! These lats are truly feeling like wings right now! Also, that cue to break the bar around your body was super helpful for the rack pulls 😁

Megan

Sarah

Warit

Louise

Joyce

Janelle

Becky

Dedra

Mia Arrowsmith

Rachel

Ally

yangBAE

Heather

DeAnna

I am for sure going to be sore tomorrow 👍🏼

Catherine

Audi

Kanchan

Nyakeh

Michelle

Tiffany

Still feeling it in the shoulders from yesterday!

Jennifer

Well, this one my first time using the workouts suggested and I might’ve died 😆 but I love the detailed explanations and videos ! Will continue to use!!

Judith Harris

Gloria

Channing

I’m so thankful for these well thoughtout workouts!  I’m a retired personal trainer, so I can appreciate what it takes to put them together. Since I started the Sweendog program I’m not only stronger, but my joints don’t ache! Proper form is key. I’m 53, so this is a big deal😊

Anne

Nani

What a great back workout. Anytime I see rack pulls on the agenda I’m in💪🏻

Awesome pump today!! 💪🏻🔥💪🏻

Stephanie

Upper body is toast after yesterday & today 🔥

Lakshmi Neelesh Nimmagadda

JulieAnn

My back is the sexiest of the entire gym thank you!!!

Kenia

Alli

Kirsten

Megan Laudick

Kelly

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 Pulldowns: 4S/6-8R 

Compound Set: 
2A. Snatch Grip Rack Pull: 4S/6-8R 
2B. Straight Bar Straight Arm Pulldowns: 4S/5R drop 10R [fat grips optional] 

Compound Set: 
3A. Seated Cable Rhomboid Row: 4S/8-10R 
3B. Neutral Grip Reverse Fly Machine: 4S/5R drop 10-12R 

Compound Set: 
4A. Dumbbell Hammer Spider Curls: 4S/8-10R 
4B. Straight Bar Cable Curls: 4S/5R drop 15R [fat grips optional]

6/28 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, 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: power, steady 
Modification: weighted hyperextensions

Set Up: 
*if you don’t have pins in your rack you may use plates or boxes to mark your end point. 
- set the pins or safety bars of the rack to just above or just below knee height
[rack pulls are meant to help you work on your sticking points through the lockout of a deadlift. If you struggle more with the top half of your deadlift, rack the weight above the knee. If you struggle more with the bottom of the deadlift, rack the weight just below the knee] 
- stand with your knees close to the bar, feet hip width apart or just inside [deadlift stance] 
- hinge forward and use a snatch grip to grip the bar 
*line your middle or ring finger up with the rings of the barbell on each side- see what feels best for you. 
- grip the bar with a death grip
- start with a slight bend in your knees and position your chest facing forward. 

Execution; 
- depress your scapula and brace
- drive your hips in as you lift the barbell off the pins/rack
- with your torso upright, contract your back/lats/glutes together and pause for a full second to make sure you are fully locked out. 
- think about breaking the bar around your body at the top of the rep and keep your chest up and out. 
- push your hips back and hinge to the reverse the movement and position the bar back on the rack 
- reset your scapula between each rep to make sure your lats are engaged.

Snatch Grip Rack Pull

Rep Range: 5R drop 10R 
[drop set, every set- drop the weight by 20-50% of your working weight]
Tempo: steady 
Modification: banded straight arm pulldown or dumbbell pullovers

Set Up: 
- attach the straight bar to the cable and position it high. 
*if you have fat grips available, use may use them here! They will force more tension in your back and forearms. 
- face the cable and grip each side of the straight bar with a pronated grip 
- step away from the cable far enough to extend your arms out fully towards the direction of the cable. 
- lean your torso forward just slightly and pin yourself in this position. 

Execution: 
- depress your scapula and pin them down with your arms extended
- keep your arms straight and pull the bar straight down and towards your quads. 
- contract your lats/low lats at the top of the rep 
- release the bar and extend your arms back towards the direction of the cable. 
- keep a neutral spine throughout.

Straight Bar Straight Arm Pulldown [fat grips optional]

Rep Range: 8-10R
Tempo: steady 
Modification: seated banded row, bent over dumbbell pronated grip row

Set Up: 
- attach a wide lat pulldown bar to the seated cable machine
- sit on the cable machine and plant your feet on the ground. 
- abduct the bench with your legs [squeeze] to hold you in place. 
- grip the bar wide, wider than shoulder width, and sit upright on the bench. 
- keep your chest facing forward and spine neutral
- drive your ribs down and brace. 

Execution: 
- keep your scapula pinned and drive your elbows back and in towards your torso. 
- row the bar to your mid chest
- when your elbows are in line with your back, contract your rhomboids/rear delts/high back 
- release the bar with control as you extend your arms back towards the direction of the cable. 
- keep your torso from shifting throughout each rep, stay upright. 
- make sure to hold the squeeze on the bench with both legs to keep your butt from coming off the bench. Use your core to brace and stay in control of the movement. 
- release the

Seated Cable Rhomboid Row

Rep Range: 5R drop 10-12R 
[drop set, every set- drop the weight by 20-50% of your working weight] 
Tempo: steady 
Modification: chest supported reverse fly 

Set Up: 
- position the seat of the cable at an appropriate height for you to sit on and grip the handles just below shoulder height. 
- sit on the bench and press your chest into the back pad. 
- plant your feet firmly on the ground
- grip the handles with a neutral grip. 
- pin a slight bend in your arms. 

Execution: 
- keep your scapula pinned and pull the handles of the fly machine back. 
- when your hands are in line with your torso, contract your mid/high back. 
- release the weight with control until your arms are extended forward again.

Neutral Grip Reverse Fly Machine

Rep Range: 6-8R
Tempo: steady 
Modification: standing hammer curls or bent over hanging hammer curls

Set Up: 
- position a flat bench at 50-60 degree incline
- grip a dumbbell in each hand
- position your chest/hips on the back pad of the bench
- allow your arms to hang down, directly in line with your shoulders [hammer grip] 
- position your knees up on the seat of the bench or straddle the bench and plant your feet on each side of the bench. 

Execution: 
- keep your elbows pinned directly below your shoulders and squeeze the bench with your chest
- lead with your thumbs and curl the dumbbells up and towards your front delts. 
- contract your biceps at the top of the rep 
- lower with control until your arms are fully extended again. 
- try to keep your hips from lifting or shifting throughout each rep.

Dumbbell Hammer Spider Curls

Rep Range: 5R drop 15R
[drop set, every set- drop the weight by 20-50% of your working weight]
Tempo: steady 
Modification: standing dumbbell curls. 

Set Up: 
- attach the straight bar attachment to the cable and position it low. 
*use fat grips if available 
- stand upright facing the cable 
- grip each end of the straight bar with each hand, supinated grip 
- roll your shoulders back and pin your elbows by your sides
- squeeze your glutes and brace to keep from shifting throughout 

Execution: 
- drive your elbows into your sides and curl the bar up and towards your front delts
- contract your biceps at the top of the rep
- release the bar and lower the weight with control until your arms are fully extended again. 
- do not let your shoulders roll forward throughout each rep. 
- keep your chest high, spine neutral, and a tight brace to stay in position.

Cable Straight Bar Curls [fat grips optional]

6/28 Back and Biceps

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

Porchia

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

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

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!

6/28 Back and Biceps

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