Name: Playbook - Sam Sweeney - 6/28 Back and Biceps
Uploaded: 2024-03-04T17:09:25.983Z
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 glover

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 Cunningham

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

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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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!

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!

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 ❤️

6/28 Back and Biceps

Community

More workouts from Sam Sweeney