Name: Playbook - Sam Sweeney - 6/5 Back, Delts, Biceps
Uploaded: 2024-03-04T17:09:27.930Z
Duration: 45 min
Description: 6/5 Back, Delts, Biceps

Selma

Kody Young

The drag curls are new to me and amazing! Especially as a compound set💪

Karen

Omayma

Viviana Kolb

Chest supported Rowland big boobs don't work well

Tara Drummond

Taylor

Anjali

The cable raises always seem to get me! Definitely need to work on what it takes to get stronger with those movements.

Amie

This was the best back and bicep day I have ever experienced

Megan

Another epic start to the week!! I really feel like my lats and biceps are getting significantly stronger every single week!

Katie

Katie Schultz

Allie

Audrey

Maddi

Libby

Katya

Rachael Milbrook

Nice pump on the initial lat pull down! Feeling stronger every week!🤘🏻

Alicia Heier

Gooood pump! Already seeing changes in my upper body with this split!

Madison

Had an off week last week…

…but I’m back baby and my biceps are thankful for it! 🔥

Safia

Love, love, love upper body days…..yasssssss👏🏾👏🏾👍🏾💪🏽

Kimmy

Janelle

I have a super sore shoulder and pushed through my best! Absolutely loved this!!

Kelsey

Sarah

Definitely my favorite day of the new split!!

Allison

Sharon

Frank Brown

Those drag curls were a silent killer holy crap

Kaylin

Jennifer

Sean

April

Meghan

Maria Zenz

Rachel

Tish

Loved the Bi Pump at the end ❤️💪
Those EZ Bar Drag Curls 🔥🔥🔥

Molly DiSabato

Jodi Jolley

Beast mode!! 🤌🏻💪🏻💪🏻💪🏻

Audi

Jessica

Amanda Giles

The pump gets better every workout 🔥🔥🔥🔥

Nyakeh

Porchia

Victoria

Happy Monday!

Week 3 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: 2S/20R

2. Primary: Pull Ups [assisted/banded/bodyweight/weighted]: 4S/6-8R 

3. Standing Neutral Grip Overhead Press: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Chest Supported Dumbbell Row: 5S/8-10R [3 second hold at the top of each rep] 

5. Standing Double Cable Rear Delt Raise: 4S/8-12R total [4-6R w/ 3 second slow eccentric + 4-6R steady tempo- TEMPO CHANGE mid set] 

Compound Set: 
6a. Seated Alternating Hammer Curls: 3S/30R, 20R, 10R total 
6b. EZ Bar Drag Curl: 3S/10-12R [2 second pause at the top, 2 second slow eccentric]

6/5 Training Day Overview

Rep Count: 20R
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: 6-8R 
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 Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
*adjust load to fit rep range each set
Tempo: steady 

*I used the rack to help me load the dumbbells from a more appropriate height. 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet together, toes forward
- squeeze your glutes, pull your belly button to spine and brace
- lift the dumbbells to rack them at your shoulders
- point your elbows forward
- drive your ribs down, contract your lats to keep your elbows forward and support your shoulders

Execution: 
- extend your arms and press the dumbbells up and into the overhead position 
- think about pointing your armpits forward, make sure your arms are fully extended at the top of the rep like you are punching through the ceiling 
- palms facing in at the top, dumbbells in line with your delts overhead
- bend your elbows, keep them traveling in front of your torso, and lower the dumbbells 
- lower the dumbbells to tap your front delts [full rom]

Standing Neutral Grip Overhead Press

Rep Range: 8-10R
Tempo: 3 second hold at the top of each rep 

Set Up: 
- set your bench to 45-50 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with your legs, sit on the seat, tuck your feet behind you, drive your toes into the ground 
- position your chest/hips against the back pad of the bench
- extend your arms down from your front delts
- squeeze your glutes, pull belly button to spine and berace
- keep head, neck, spine neutral 

Execution: 
- retract your scapula, bend your elbows and drive them towards your hips
- row the dumbbells to either side of your torso
- squeeze your elbows in tight
- contract your lats/mid and upper back 
- hold for 3 seconds
- release the dumbbells and extend your arms towards the ground again

Chest Supported Dumbbell Row

Rep Range: 8-10R total TEMPO CHANGE
*4-6R w/ slow eccentric + 4-6R steady tempo
Tempo: 3 second slow eccentric on first 4-6R + steady tempo on final 4-6R 
Modification: standing dumbbell rear delt raise

Set Up: 
- use no attachment and position each side of the cable low
- grip each side of the cable with the opposite hand, neutral grip
- with chest facing the cable step to the center of the cable
- the cables should criss cross low in front of your torso
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep arms straight 
- keep head, neck, spine neutral 

Execution: 
- with straight arms, lead with your pinkies and pull the cables up and out towards your delts
- raise the cables above your delts
- contract your lateral/rear delts and high back 
- lower the cable back towards the center and low in front of your torso again 
- pay attention to the tempo change mid set 
- keep arms straight

Standing Double Cable Rear Delt Raise

Rep Count: 30R, 20R, 10R total 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral/hammer grip 
- sit on a bench, plant your feet on the ground 
- press your mid back into the bench 
- extend your arms down by your sides, pin elbows to your sides
- keep chest up and shoulders/traps down 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep one arm extended down by your side
- dig your other elbow into your side, and lift the dumbbell away from the ground 
- curl the dumbbell towards your front delt
- contract your bicep 
- lower the dumbbell with control 
- alternate curling each dumbbell, each rep

Seated Alternating Hammer Curls

Rep Range: 10-12R 
Tempo: 2 second pause at the top, 2 second eccentric each rep 
Modification: dumbbell drag curl

Set Up: 
- grip the EZ bar LIGHTLY just outside of hip width
*we want to lesson the help from our forearms and let biceps do the work 
- stand with feet together, squeeze your glutes, pull belly button to spine and brace
- hold the ez bar down in front of your torso to begin 

Execution: 
- allow your elbows to move backwards, behind your torso 
- pull the ez bar away from the ground and curl the bar straight up your body towards your chest
- with elbows positioned behind your torso, contract your biceps at the top of the rep 
- allow elbows to move towards your torso again and lower the ez bar with control 
*the bar should stay close and move in a straight line up and down your torso

Standing EZ Bar Drag Curl

Compound Set

6/5 Back, Delts, Biceps

Stephanie

Natalie Helser

4/23 Back and Biceps

Crystal

My booty and hamstrings were on fire! 🔥

4/22 Glutes and Hamstrings

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

Someone said I looked like an athlete today, love to hear that 😍💪🏻🦵🏻😂

4/20 Full Body or Optional Rest Day

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

Vonny

4/19 Shoulders, Biceps, Triceps

Very challenging quad & glutes day. Thank you 🙏

Erisa

Kashay Sullivan

Katrina

4/18 Quads and Glutes

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

Yanely

That was so fun and really packed a punch 💪🔥❤️

4/17 Chest and Triceps

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan Laudick

4/16 Back and Biceps

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

Everything hurts and I'm dying. In a kinda good way.

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

6/5 Back, Delts, Biceps

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