Name: Playbook - Sam Sweeney - 7/4 Upper Body [Back and Shoulders]
Uploaded: 2026-06-17T00:04:43.838Z
Duration: 70 min
Description: 7/4 Upper Body [Back and Shoulders]

Killer back day! Growing wings of steel! 🦇 🔥 🦾

Kody Young

Although this split was for endurance, at the end of it I also so strength gained 💪

Diana

Marta

Hell yeah!! 💪🏻🔥💪🏻. Absolutely loved this split!!

Stephanie

Seriously Sam!  100 Reps.
Seriously!  😵‍💫

Michelle 

Amazing last back day for this split 💃

Katie

Face pulls and crescent rows just made my entire upper posterior chain the happiest 💪🥰

Megan

DeAnna

Melanie

Amie

Audry

Regina

Morgan

Chandra mae

Hannah

Kimmy

Judith Harris

Porchia

Jennifer

Olivia

Happy Thursday! HAPPY 4TH OF JULY! 

*LAST WEEK OF THE SPLIT. NEXT WEEK WILL BE A PROGRAMMED DELOAD WEEK*

Week 8 of 8 week split 

Pre Training Mobility and Warm Up: I have included a short prehab/mobility routine prior to each training day but also feel free to please choose any appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

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

Upper Body: 

Optional Prehab: 1 round [or as many as you need for warm up] 
a. Lying Heel Taps: 20-30R total
b. High Plank Elbow Taps: 20-30R total
c. Wall Ball Push Ups: 8-12R 
d. Bird Dog: 10-12R total

**Optional Warm Up Cardio: Bike [or cardio of choice]: 10-15 mins**

Strength/Endurance Training: 

1. Close Grip Landmine Row: 5S/10R 
*75 seconds rest between sets*

2. Close Grip Landmine Row: 1S/60 second AMRAP [as many reps as possible within 60 second timeframe- record your reps each week] 

3. Seated Cable Rope Face Pull: 1S/100R [take as many short rests as needed until you reach 100 reps total]

4. Double Cable Alternating Lat Pulldown [from floor]: 4S/10-12R total 

5a. Single Arm Chest Supported Crescent Row: 3S/10-12R each side
5b. Machine Reverse Fly: 3S/30R

6. Seated Dumbbell Overhead Press: 3S/5R drop 10R [drop the weight by 10-50% on drop set] 

7. Back Extension Y Raise Iso Hold: 1S/Failure [failure means hold as long as you are able to with good form- record your time each week]

7/4 Training Day Overview

Rep Range: 20-30R total 
Tempo: steady
Modification: keep legs bent

Lying Heel Taps

Rep Range: 20-30R total 
Tempo: steady
Modification: drop to your knees

High Plank Elbow Taps

Wall Ball Push Ups

Rep Range: 10-12R total 
Tempo: steady
Modification: rest knees on the ground

Bird Dog

Optional Prehab

Rep Count: 10R
Tempo: steady 
Modification: bent over dumbbell row

*if you do not have a landmine attachment you can also just position one side of the barbell in the corner or a room or rack 

Set Up: 
- place one end of the barbell in the landmine attachment 
- step to the free end of the bar and load with appropriate weight
- step behind the weight, straddling the bar, facing away from the landmine
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- hook a close grip handle under the bar or simply grip the bar with both hands [overlap your hands or place one in front of the other]
- grip the handle with a neutral grip 
- push your hips back, bend your torso forward so your chest faces the ground 
- depress your scapula, extend your arms towards the ground, weight under your chest
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula and bend your arms
- row the bar to your chest
- squeeze your elbows close by your sides
- contract your lats/mid back 
- release the bar from your chest and extend your arms as you lower the bar to the ground again with control 
- keep your traps down and shoulders back

Landmine Close Grip Row

Time: 60 seconds
Tempo: steady 
Modification: dumbbell bent over row

*if you do not have a landmine attachment you can also just position one side of the barbell in the corner or a room or rack 

Set Up: 
- place one end of the barbell in the landmine attachment 
- step to the free end of the bar and load with appropriate weight
- step behind the weight, straddling the bar, facing away from the landmine
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- hook a close grip handle under the bar or simply grip the bar with both hands [overlap your hands or place one in front of the other]
- grip the handle with a neutral grip 
- push your hips back, bend your torso forward so your chest faces the ground 
- depress your scapula, extend your arms towards the ground, weight under your chest
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula and bend your arms
- row the bar to your chest
- squeeze your elbows close by your sides
- contract your lats/mid back 
- release the bar from your chest and extend your arms as you lower the bar to the ground again with control 
- keep your traps down and shoulders back

Rep Count: 100R
*take short rests until you reach 100 reps total*
Tempo: steady 
Modification: banded facepull

Set Up: 
- attach a cable rope to the seated cable row bench 
- sit on the bench facing the rope
- plant your feet up on the platforms in front of you, slight bend in your knees
- grip the rope with each hand, neutral grip 
- sit up tall, chest facing forward
- keep a neutral head, neck, and spine 
- pull belly button to spine, and set your brace
- keep your traps down and shoulders back 

Execution: 
- retract your scapula and bend your arms
- drive your elbows wide, in line with or slightly below your delts
- lead with your thumbs and pull the cable rope apart and straight towards your face
- contract your rear delts, high back at the top of the rep 
- release the cable and extend your arms forward again 
- keep chest facing forward
- control the movement through your rear delts

Seated Cable Rope Facepull

Rep Range: 10-12R total 
Tempo: steady 
Modification: standard alternating lat pulldown, or banded alternating lat pulldown

Set Up: 
- attach a single arm handle to each side of the cable and position them high on each side
- grip the handles with each hand
- step to the center of the cables
- sit on the ground, extend your legs straight or bend your legs and plant your feet on the ground 
- keep your arms extended high and out to each side, palms forward
- pull belly button to spine, and set your brace
- tuck your ribs down 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- keep one arm extended high and out to one side
- depress your scapula on the other side and bend your arm
- drive your elbow towards your waist 
- contract your lat
- release the cable and extend your arm high towards the cable 
- alternate each arm, each rep 
- be sure to reset your scapula between reps
- keep your traps down and shoulders back

Double Cable Alternating Lat Pulldown [from floor]

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- set your bench to a ~70 degree incline
- grip a dumbbell in one hand
- stand in front of the bench, facing the seat/back pad of the bench 
- straddle the bench with your legs, press your hips and chest against the back pad of the bench 
- extend your arm holding the dumbbell straight down from your delt
- pin a slight bend in your arm holding the dumbbell
- hug the bench with your free arm 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back

Execution: 
- retract your scapula on your working side
- lead with your elbow and row the dumbbell straight back
- row the dumbbell towards your hip on one side
- squeeze your elbow in close to your side
- contract your lat/mid back
- lower the dumbbell towards the ground again, under your delt
- keep the movement fluid and continuous

Single Arm Chest Supported Crescent Row

Rep Count: 30R
Tempo: steady 
Modification: chest supported dumbbell reverse fly

Set Up: 
- sit on the reverse fly bench
- plant your feet on the ground, press your chest into the pad of the bench
- reach your arms forward to grip the handles with a neutral grip
- pin a slight bend in your arms
- pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and lead with your elbows
- pull the handles straight back and out to each side
- contract your mid/high back and rear delts
- release the handles and bring your arms forward again 
- keep your chest glued to the pad in front of you
- keep your traps down, shoulders back

Machine Reverse Fly

Superset

Rep Range: 5R drop 10R
*drop the weight by 10-50% on drop set
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells into the overhead position, dumbbells directly over your delts
- tuck your pinkies forward just slightly 
- drive your ribs down
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arms so your elbows travel slightly in front of your torso
- lower the dumbbells to at least a 90 degree bend in your arms or just below
- extend your arms and press the dumbbells directly overhead again 
- contract your delts, stabilize at the top of the rep

Seated Overhead Press [drop set]

Time: Failure
*as long as you are able to hold with good form 
Tempo: hold
Modification: weighted superman hold 

Set Up: 
- position yourself on the back extension machine so the pad hits at or just below your hips
- grip a dumbbell in each hand, pronated grip 
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 

Execution: 
- raise your torso so your chest faces out
- keep your arms straight and extend them overhead in a Y SHAPE 
- hold this position
- keep tension in your trunk/core, low back, mid and upper back, and delts 
- keep your arms as straight as you are able
- keep your spine neutral

Back Extension Y Raise Iso Hold

7/4 Upper Body [Back and Shoulders]

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

6/16 Quads, Glutes

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

6/5 Hamstrings, Glutes

Nyakeh

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

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

Heather

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

JulieAnn

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

Lisa

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!

7/4 Upper Body [Back and Shoulders]

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