Name: Playbook - Sam Sweeney - 7/5 Back and Biceps
Uploaded: 2026-06-17T00:04:47.423Z
Duration: 65 min
Description: 7/5 Back and Biceps

Sammi

Definitely was not expecting an a$$ whooping with this one...

Megan

Grace

Nicole

Lakshmi Neelesh Nimmagadda

Just the challenge I needed today!! Biceps 💪 are on fire🔥 !!

This is one of the best back/bicep workouts I’ve had in a long time!

Audrey

Sabrina

Lisa

Louise

Warit

Taylor Willman

Feeling strong 🙌🏼 such a good session

CANDICE

Emily Anderson

Such a productive Sunday morning ❤️‍🔥👍🏼🐝🫶🏻

yangBAE

Mia Arrowsmith

Isabel

Feeling more confident, adding more weight and kicking butt!!!

Christina

Melissa

Heather

Megan Laudick

My biceps were burning at the end. Loved it

Dedra

Kate

Laney

Rosa

Tara Drummond

Loved every seconds of the workout 🔥🔥🔥

Nyakeh

Michelle

Mike

Kelsey

Anne

Amanda

First day on the app. Freaking LOVE it!!!

Brandi

I think my arms are going to fall off after that one🥵

Samantha French

This workout made my day happier 💪🏻🙌🏻

Kenia

Channing

Sidney

Audi

Love it.  Feeling and looking strong AF💪🏽😂😂😂

Kimmy

Michelle 

Loved all of the variety today!! Thank you for amazing programming!

Jennifer

Victoria

Audry

Kathryn

Kristen

Kirsten

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/2-4R
1B. Lat Pulldown: 4S/4-6R

Compound Set: 
2A. Supinated Grip Pin Stop Barbell Row: 4S/6-8R
2B. Banded Back Extension Lat Row: 4S/15R

Compound Set: 
3A. Seated on Floor Supinated Grip High Row: 4S/10-12R 
3B. Seated Dumbbell Concentration Hammer Curls: 4S/8-10R

Triset: 
4A. Single Arm Bent Over Straight Arm Pulldown: 3S/15R each side 
4B. Seated Bicep Curl 21s: 3S/21R [7R from bottom to half- 7R from half to full- 7R full curls] 
4C. Sprinter Curls: 3S/30 seconds

7/5 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

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: bent over supinated grip dumbbell row

Set Up: 
- set the pins of the barbell rack at or just above knee height. 
- load the barbell with appropriate weight. 
- stand should width apart with your knees right up to the bar 
- bend forward with a neutral spine to grip the barbell
- grip the barbell with a supinated grip, just outside of your legs. [palms forward]
- depress your scapula
- brace your core

Execution: 
- retract your scapula as you bend your arms and drive your elbows towards your waist
- contract your high/mid back 
- release the weight and extend your arms
- tap the bar on the pins of the safety rack. 
- reset if needed or keep tension between reps
- keep your head/neck/spine neutral throughout each rep.

Supinated Grip Pin Stop Barbell Row

Rep Count: 15R
Tempo: steady 
Modification: no band or LIGHT dumbbells

Set Up: 
- loop a large loop band low around the rack 
- face the rack and grip each end of the band with each hand [pronated grip, palms down] 
- back away from the rack and get down on the ground in a prone position. [chest down]
- extend your arms and legs

Execution: 
- depress your scapula and lift your chest as you bend your arms and drive your elbows towards your hips
- squeeze your elbows to your sides and contract your low back and lats and core
- lower your chest back to the ground and release your arms from your sides until they are extended back towards the direction of the band
- keep your feet on the ground throughout each rep. 
- squeeze your glutes to help you brace in this position. 
-

Banded Back Extension Lat Row

Rep Range: 10-12R
Tempo: steady 
Modification: banded supinated grip high row. 

Set Up:
- attach a straight bar to the cable 
- position the cable up high
- face the cable and grip the straight bar with a supinated grip [underhand] 
- step away from the cable 1-3 steps
- sit on the ground
- bend your knees and plant your feet on the ground
- extend your arms towards the direction of the cable and point your chest towards the cable

Execution: 
- depress and retract your scapula and pull the bar down and towards your chest
- drive your elbows to your sides and contract your mid back/lats
- release the bar from your chest with control until your arms are fully extended towards the direction of the cable again. 
- keep your wrists in line with your forearms. 
- keep your spine neutral

Seated Floor Supinated Grip Cable High Row

Rep Range: 8-10R
Tempo: steady
Modification: bend forward with a neutral spine and pin your elbows on the inside of your knees. 

Set Up: 
- grip a dumbbell in each hand with a hammer grip
- sit facing reverse on the seat of the lat pulldown machine
- drive your elbows into the pads of the machine
- start with your arms extended down from your shoulders. 
- keep your chest facing forward 

Execution: 
- dig your elbows into the pad and curl the dumbbells up and towards your front delts. 
- contract your biceps at the top 
- release the weight and lower the dumbbells with control until your arms are fully extended again.

Seated Concentration Hammer Curls

Rep Range: 10-12R each side 
Tempo: steady
Modification: single arm bent forward banded straight arm pulldown

Set Up: 
- attach a single arm cable rope or no attachment at all and grip the knob of the cable. 
- adjust the cable about halfway down the rack 
- face the rack and grip the cable with one hand [neutral grip] 
- step back and away from the rack and bend forward just slightly keeping a neutral spine. 
- extend your arm towards the cable and use the other arm to stabilize on your knee. 
- keep a straight arm throughout each rep.

Execution: 
- depress your scapula and pull the cable down and towards your leg
- contract your lat
- release the cable with control until your arm is fully extended towards the cable again. 
-

Single Arm Bent Forward Straight Arm Pulldown

Rep Count: 21R
*7R from bottom to half rep- 7R from half to full rep- 7R full 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- sit on a bench with back support 
- drive your feet down and press your back into the pad 
- pin your elbows by your sides and keep your shoulders back 

Execution: 
- dig your elbows into your sides and curl the dumbbells up .5 rep
- contract your biceps and lower the dumbbells until your arms are extended again. 
- complete 7R halfway. 
- on your 7th rep stop at the halfway point and continue to curl from halfway to full for 7 reps
- after completing 7 reps from half to full immediately complete 7 full reps. 
- 21 reps total.

Seated Dumbbell Curl 21s

Time: 30 seconds
Tempo: steady, sprint


Set Up:
- grip a dumbbell in each hand and pin your elbows by your sides. [behind your torso]
- squeeze your glutes, drive your ribs down and brace
- bend forward just slightly, keep a neutral spine

Execution: 
- use a hammer grip and begin to curl/swing the dumbbells towards your front delts, in a sprinting motion [think of how your arms would look if you were sprinting-
Without moving your elbows]
- using a quick pace, complete as many reps as you can with good form within 30 seconds. 
- keep your elbows pinned by your sides throughout each set.

Dumbbell Sprinter Curls

Triset

7/5 Back and Biceps

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

Porchia

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 ♾️

Katie

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

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

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

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 🥰❤️‍🔥

7/5 Back and Biceps

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