Name: Playbook - Sam Sweeney - 9/23 Back and Shoulders
Uploaded: 2026-06-17T00:04:47.073Z
Duration: 65 min
Description: 9/23 Back and Shoulders

Seesaws are much harder with sliders under your feet🥹

Carmen

That absolute fire!! Awesome from start to finish. 🏎 🔥

Kody Young

Tarfa

Stephanie

Jess

Daniyel f

Susan

I loove these workouts but my only complaint is that some are so long, I usually have to skip all the warming up n stretching to have time to complete all the movements!

Emilie

I’ve been with the Sweendogg crew about a year now, and this week has truly been my favorite yet! I’m feeling strong, inspired, balanced, and ready for more after this perfectly solid back day and this whole incredible week

Megan

Love!!!   Also love having the core tied in there but also applying to what we targeted that workout.   💚💪🏻

Absolutely loving the temp work. Really making mind-muscle connections and improving form!

Katie

I'm really loving the tempo work in this program. Thank you as always Sam!

Destiny

Kathryn Whitten

Shoulders were on fire come time for the plank!

Toni

Joyce

I can’t get over how varied and widespread this programming is.

Amanda

I ate a giant steak 🥩 for lunch I got some good energy to pump up my afternoon ❤️‍🔥❤️‍🔥❤️‍🔥💪🏻💪🏻💪🏻

yangBAE

Zuleyka

Dana

I think I’m getting into the groove of this split. Your notes really help me!

Veronica

Looking forward to getting better at those Pendlay rows the next 6 weeks. Those are TOUGH. Fire back/shoulders day 🔥❤️‍🔥🫶🏻

Audry

Trying not to pull anything again but this 🔥🔥🔥

JulieAnn

Steph

Love, love the shoulder. Felt like a little more back would be good. I don’t want to lose my pullups

Julie

Donalee

Rikki Meilleur

Kimmy

100% loving these unilateral moves! Keep them coming pleas

Aubrey

I love back & shoulder workouts! This was by far one of my favorites!

Kristen

Cindy Smith

The focus on mind-muscle connection is so good! Really feeling it!

Catherine

Nyakeh

Dedra

Annie

Ashley Laas

the unilateral focus today was such a challenge for me! so good!

Anastasia L

Tiffany

Jane

Brandi

Lindsay

Slow and controlled and loving it!!! 🔥🔥🔥🔥

Jean

Gloria

Jayne

3 mile run 🏃🏻‍♀️ + upper body💪🏼 = perfect Friday workout! 🙌

Mia Arrowsmith

Kaylin

Stacey

She's done it again! That eccentric work is seriously firing that mind muscle connection.

Happy Friday!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine B from app, + 10 mins steady state cardio to warm up the CNS [optional]

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

Back and Shoulders: 

1. Pendlay Row: 5S/10R [3 second eccentric] 

Compound Set: 
2A. Bent Over Single Arm Rear Delt Row: 3S/6-8R [3 second eccentric] 
2B. Single Arm Straight Arm Pulldown: 3S/10-12R each side 

3. Seated Single Arm Arnold Press: 4S/6-8R each side [3 second eccentric] 

Triset: 
4A. Standing Dumbbell T Raise Shifts: 3S/20R 
4B. Standing Single Arm Dumbbell High Pull: 3S/12R, 10R, 8R each side 
4C. Supinated Grip Pulldown: 3S/10-12R [3 second eccentric] 

5. Reverse Fly Machine: 4S/10R [4 second eccentric] 

6. Optional Corework: Plank SeeSaw: 5S/30 seconds on, 30 seconds off

9/23 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: barbell bent over row, or dumbbell bent over row 

*if start from the floor causes too much strain on your back, you may raise your start point using plates 

Set Up: 
- set up with your barbell on the ground 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- get into a hip width stance
- roll the barbell over your feet so it is in line with your toes
- keep a neutral spine and a slight bend in your legs as you bend forward and grip the barbell with a pronated grip
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down [think about breaking the bar around your body]
- keep head/neck/spine neutral in the bent over position 

Execution: 
- take a bracing breathe [3D] and drive your elbows back towards your hips as you lift the barbell off the ground
- row the barbell to tap your mid/low chest [elbows ~45 degrees from your torso at the top] 
- contract your mid/high back 
- immediately use a 3 second eccentric to lower the barbell back to tap the floor
- reset before each rep if needed, or keep a steady pace making sure to tap the ground between each rep
- keep your scap pinned down and core braced
- wrists should stay straight 
- try to keep your chest from lifting *too much as you row the barbell to your chest

Pendlay Row

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- set up on a flat bench so your arm not holding the dumbbell and the same knee are supported on the bench in a bent over position
- plant the other foot on the ground, keep your leg mostly straight 
- extend your arm holding the dumbbell towards the floor, keep a pronated grip 
- keep your head/neck/spine neutral 

Execution: 
- retract your scapula and bend your elbow so it is in line with or just slightly below your shoulder as you lift the dumbbell 
- when your elbow is in line with your torso, contract your rear delt/high back [90 degree bend in your arm]
- use a 3 second eccentric to lower the dumbbell until your arm is extended towards the ground again 
- complete all reps on one side before moving to the next
- keep your chest and hips square to the bench in the bent over position throughout each set 
- keep wrist straight 
- keep spine neutral

Bent Over Single Arm Rear Delt Row

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

Set Up: 
- attach a single arm handle to the cable and position it high 
- stand facing the cable and grip the cable with one hand, pronated grip 
- step away from the cable 2-3 steps
- make sure to keep the hand holding the handle in line with the cable 
- extend your arm towards the cable to begin
- lean your chest forward just slightly, keep a neutral head/neck/spine 
- stagger your stance or keep feet planted next to one another, squeeze your glutes and brace
- lock in a very slight bend in your arm 

Execution: 
- depress your scapula and pull the cable straight down, towards your quad
- contract your lat/low lat
- release the cable with control until your arm is extended towards the cable again
- complete all reps on one side before moving to the next
- keep your traps down and scapula locked in throughout

Single Arm Straight Arm Pulldown

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in one hand and it on your quads
- use your non working hand to help lift the dumbbell and position it overhead 
- dumbbell should be in line with your shoulder in the overhead position, palm facing forward
- extend your non working arm out to your side for stability or rest it on your quad

Execution:
- use a 3 second eccentric as you tuck your elbow just slightly in front of your shoulder as you lower the dumbbell to 90 degrees [just below]
- keep the 90 degree bend in your arm and fluidly rotate the dumbbell inward until your pinky is facing in and your palm is facing you [in line with your nose/eyes]
- rotate the dumbbell back out until your palm faces forward, pinky out again [make sure to keep this one fluid motion]
- immediately extend your arm and press the dumbbell up and back into the overhead position
- keep dumbbell in line with your shoulder at the top of the rep

Seated Single Arm Arnold Press

Rep Count: 20R 
Tempo: steady 

Set Up:
- grip a dumbbell in each hand, neutral grip with your arms down by your sides 
- stand with feet hip width apart
- squeeze your glutes and drive your ribs down to brace 

Execution: 
- raise your arms out to your sides until your dumbbells are in line with your shoulders
- shift the dumbbells forward into a front raise position, so they are in line with your front delts [palms down]
- keep your arms extended and tension on your delts and shift your dumbbells back out to your sides [lateral raise position] 
- continue to shift the dumbbells from out to your sides to in front of your delts keeping a fluid motion
- fight to keep your torso from sway as you shift the dumbbells

Standing T Raise Shift

Rep Count: 12R, 10R, 8R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
[you may stand next to a rack or bench and lightly hang on for stability if needed] 
- stand with feet hip width apart, squeeze your glutes and drive your ribs down 
- extend your arm down in front of your torso

Execution: 
- lead with your elbow, while keeping wrist neutral, and raise the dumbbell until your elbow is in line with or slightly above your shoulder
- contract your lateral delt/high back/traps
- lower the dumbbell with control until your arm is extended down in front of you again 
- complete all reps on one side before moving to the next 
- if you are having a hard time feeling this one, lean your chest forward slightly to use more assistance from your back and rear delts

Standing Single Arm Dumbbell High Pull

Rep Range: 10-12R 
Tempo: 3 second eccentric
Modification: banded supinated pulldown 

*if you do not have a double cable, feel free to use a straight bar with a supinated grip

Set Up: 
- grip the double cable handles with a supinated grip 
- sit on the lat pull down machine 
- position your glutes at the edge of the seat 
- drive the balls of your feet into the ground and flex your calves to press your knees into the pads [create a stable base] 
- lean your torso back just slightly [45 degree angle] 
- extend your arms 
- drive your ribs down to brace

Execution: 
- depress and retract your scapula and drive your elbows towards the ground as you pull the cable 
- keep wrists neutral and elbows close to your sides and contract your lats at the bottom of the rep 
- use a 3 second eccentric to release the cable with control until your arms are fully extended again 
- make sure to reset scapula each rep if needed
- keep your torso from swaying too much as you pull, keep control

Supinated Grip Pulldown

Triset

Rep Count: 10R 
Tempo: 4 second eccentric 
Modification: dumbbell chest supported rear delt fly 

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- grip the handles of the machine with a pronated grip [make sure handles are adjusted to grip the handles straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- keep your scapula pinned and fly the handles back, leading with your pinkies
- when your pinkies are in line with your rear delts 
- contract your rear delts/high back 
- use a 4 second eccentric to release the handles with control until your arms are extended forward, in front of you again

Reverse Fly Machine

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: Drop to your knees

Set Up:
- get down on the ground in a low plank position, on your forearms
- position your elbows in front of your shoulders, forearms pressed into the ground
- squeeze your glutes, contract your quads, and push your mid back through your scapula to hold a tight brace throughout the body [hollow position]

Execution: 
- use your lats and core to begin shifting your body back and forward in a ‘see saw’ motion
- keep your hips in line with your torso, make sure your hips are not dropping or shifting as you move through the motion

Optional Corework Plank SeeSaw

9/23 Back and Shoulders

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

Porchia

Jennifer

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

Michelle 

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

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

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!!!

9/23 Back and Shoulders

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