Name: Playbook - Sam Sweeney - 7/12 Back and Biceps [optional deload week]
Uploaded: 2024-03-04T17:09:26.027Z
Duration: 60 min
Description: 7/12 Back and Biceps [optional deload week]

Laura Brown

Loved this one!! Thanks ☺️ 🔥💪🏼

Heather

So much love for the straight arm pulldown/Gironda row compound set 💪💓 these lats are feeling like wings!!

Megan

Katie

Lisa

squeeeezed 30 mins train,gain a sore back,great deal🤗

yangBAE

Amanda

Sara

Mia Arrowsmith

Alicia

Those half reps though!!! 😩🙌🏻💪🏻🔥

Amber

Mike

this was my first work out, I chose upper body cuz I did a half ironman on sun, it was perfect perfect!!

jenn myers

Denise

Loved that! Pretty short and sweet! 🤙🏻

Janelle

Michelle Zabin

first workout on the app. love it 💪🏼

Mary

Dedra

Nyakeh

Steph

Wow! That was such a good workout! I felt the mind to connection with that one!! 💪🏼

DeAnna

Tianna

Favorite back and bicep day! Love how strong I feel having to use less weight 😆 everything is easy to lift, but the reps make it so gooood!

Kelsey

Kimmy

Jessica

Tammy

My fiancé has been my personal trainer using your workouts.  In a way I hated working out, but having your structured workouts gives me a light at the end of the tunnel so I could gauge how hard to give knowing what we’ll be doing.  Loving our sessions working out now!

Melvin

gloria

Love a good back & biceps workout 💪🏻🔥

Channing

Audi

Jean

Exhausted from dealing with my baby girls fever last night so the deload was so appreciative but despite the lack of energy and everything my bicep feel that pump!

Kenia

Audry

Marla Sagatelian

Stronger by the week! Love this app and program 💪🏼

Kristen

Leslie

Ashley

Decreased my weight significantly and it was still a good burner!! Loved that

Kirsten

Happy Tuesday!

With the challenge starting next week you have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each).

I am deloading this week by cutting my working weight by 40-60% and keeping set numbers the same!

Warm Up: foam roll, warm up and activation routine B from app, + dead hangs on the bar [10-30 seconds]

Click the ‘start now’ button to find the training day overview.

Back and Biceps: 

Compound Set: 
1A. Chin Ups: 4S/2-4R
1B. Lat Pulldown: 4S/4-6R

Compound Set: 
2A. Barbell Pendlay Row: 3S/6-8R
2B. Machine 1.5 Rep Reverse Fly: 3S/8-10R total 

Compound Set: 
3A. Straight Bar 1.5 Rep Straight Arm Pulldowns: 3S/8-10R total 
3B. Gironda Row Variation: 3S/15R

Compound Set: 
4A. Recline Hammer Curls: 3S/10-12R
4B. Straight Bar 1.5R Cable Curls: 3S/8-10R total

7/12 Training Day Overview

Rep Range: 2-4R 
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 [weighted/assisted]

Rep Range: 4-6R
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: steady
Modification: dumbbell bent over pronated grip row

Set Up: 
- stand shoulder width apart
- position the bar over the middle of your feet [loaded with appropriate weight]
- hinge at your hips and bend forward to grip the bar with a pronated grip just outside of hip width, even on each side. 
- your torso should be parallel with the ground, and legs mostly straight [slight bend is ok]
- brace with your core and hold this position 

Execution: 
- depress your scapula to engage your lats
- retract the scapula and drive your elbows towards your hips as you row the barbell to your mid chest
- contract your mid/high back at the top of the rep
- lower the bar back to the ground with control .
- tap the floor before continuing reps.

Barbell Pendlay Row

Rep Range: 8-10R 
*1 rep + .5 rep= 1 full rep
Tempo: steady 
Modification: chest supported dumbbell reverse fly 

Set Up; 
- position yourself on the reverse fly machine with your chest pressed against the pad of the machine. 
- grip with handles with a neutral grip, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in your elbows and plant your feet firmly on the ground [keep your chest pinned to the pad]

Execution: 
- retract your scapula and fly the weight back until your hands are in line with the rear delts. 
- contract your mid/high back. 
- release the handles with control .5 rep before pulling the handles into a full fly again
- contract your mid/high back before releasing the weight with control until your arms are back extended in front of you, in line with your front delts.

Machine 1.5 Rep Reverse Fly

Rep Range; 8-10R total 
* 1 rep + .5 rep= 1 full rep 
Tempo: steady 
Modification: dumbbell pullover, or banded straight arm pulldown 

Set Up; 
- attach the straight bar attachment and position it high on the cable
- grip the straight bar with both hands, pronated grip. 
- face the cable and step back 2-3 steps. 
- lean your chest forward just slightly and keep your head/neck/spine neutral. 
- squeeze your glutes and hold the brace in your trunk, try to keep the low back from hyperextending. 
- begin with arms extended towards the direction of the cable, lock the arms straight. 

Execution: 
- depress the scap as you pull the bar towards your quads, keep the arms straight as you pull. 
- contract the lats as the bar reaches your quads. 
- release the bar control .5 of a rep before pulling the bar back to your quads 
- keep your arms straight and contract your lats
- release the bar with control until your arms are fully extended back towards the cable.

Straight Bar 1.5 Rep Straight Arm Pulldown

Rep Count: 15R
Tempo: steady 
Modification: banded Gironda row variation, or dumbbell superman lat row

Set Up: 
- use the straight bar attachment and set the cable at about waist height. 
- grip the straight bar with a pronated grip and step back from the cable 3-5 steps [facing cable]
- bend forward, keep a neutral spine
- start with arms extended up towards the direction of the cable, head/neck/spine neutral. 

Execution: 
- drive your elbows towards your hips and retract your scapula as you row the cable towards your mid/high chest
- elbows pinned close to your sides at the top of the rep, contract your mid back/lats
- as you release the cable push the bar down towards the ground, following the line of your legs [keep the bar close to your body throughout] 
- when your arms are extended down towards the ground, push the bar away from your body and release the straight bar back up towards the cable [this should create the “circular” motion]
- keep your scap pinned down to keep tension out of your traps.

Gironda Row Variation

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- set an incline bench at ~60 degree incline. 
- grip a dumbbell in each hand, hammer grip
- sit on the bench push your back into the back of the bench and plant your feet firmly on the ground. 
- allow your arms to hang behind your torso, dumbbells should be in line with the shoulders. 
- pin your elbows back, behind the torso- do not let them travel forward as you curl. 
- drive your ribs down and push your low back into the bench. 

Execution: 
- with your elbows pinned behind your torso lead with your thumbs as you curl the dumbbells towards your front delts. 
- contract your biceps at the top 
- lower the weight with control until your arms are fully extended again.

Recline Dumbbell Hammer Curls

Rep Range: 8-10R total 
* 1 rep + .5 rep= 1 full rep 
Tempo: steady 
Modification: standing dumbbell curl 

Set Up: 
- attach the straight bar attachment and position the cable low
- grip the bar with both hands, supinated grip
- face the cable and step back 2-3 steps. 
- pin your elbows by your sides or slightly behind the torso. 
- pin your scapula down and keep the shoulders back and chest up. 
- begin with the arms extended down in front of you
- drive your ribs down and brace

Execution: 
- dig your elbows into your sides as you curl the straight bar up, towards your chest.
- contract your biceps at the top of the rep
- keep your elbows pinned and lower the bar control .5 rep
- curl the bar back up and contract your biceps again
- release the bar with control until your arms are fully extended down in front of you again.

Straight Bar 1.5 Rep Cable Curls

7/12 Back and Biceps [optional deload week]

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

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 🥵🥵🥵🥵

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! 🔥

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 ❤️

7/12 Back and Biceps [optional deload week]

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