Name: Playbook - Sam Sweeney - 9/3 Back, Shoulders, Biceps
Uploaded: 2026-06-17T00:04:43.580Z
Duration: 75 min
Description: 9/3 Back, Shoulders, Biceps

This split has been so awesome! Looking forward to a deload week next week and then a new split!

Kody Young

Lexi

Marta

Another favorite in the books! These behind the head presses have been helping immensely with my form and posture! Please keep ‘em coming in the next split 🙏

Megan

Love that the workouts this split are a little shorter

Becky

Pendalay rows have been hard for me but I actually hit a PR which made me excited!

Kristin

Lamia

PR on pendlay rows 🎉. Going to be a 🔥 week!

Katie

Audry

Danielle

Tasha

Mike

So good!  My biceps are on 🔥🔥🔥🔥💪🏾

Kimmy

Sandra

Audrey

155 on pendlay row 🔥 always love back day 😍

Deja

Porchia

Lorena

Morgan

Manda

Mia Arrowsmith

Last week is always the best week👏🏻🙌🏻🔥

Tiffany

Happy Tuesday!

Week 8 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

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]

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

Strength Training: Back, Shoulders, Biceps: 

1. Supinated Grip Pendlay Row: 6S/1R
*180 seconds rest*

2. Standing Behind the Neck Military Press: 4S/6-10R total
*90 seconds rest*

3. Slo Mo Machine Rear Delt Fly: 4S/6-8R total [2 sec pause mid rep on concentric, 2 sec pause at the top, 2 sec pause mid rep on eccentric, 2 sec pause at bottom of each rep]
*90 seconds rest*

4. Single Arm Decline Kettlebell Pullover: 3S/10-12R each side
*75 seconds rest*

4a. Single Arm Kettlebell Concentration Curl: 3S/6-8R each side [2 sec eccentric]
4b. Standing Double Cable Neutral Grip Curl: 3S/8-10R [10 second hold at the top of final rep, each set]
*75 seconds rest*

9/3 Training Day Overview

Rep Count: 1R 
Tempo: power
Modification: kettlebell pendlay row or dumbbell bent over row

*working up to your 1rm- use week 4  numbers for reference*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

*using rubber plates will put you at an appropriate start point. Feel free to use blocks to raise the bar and lessen the range of motion. 

Set Up: 
- load the barbell with appropriate weight
- stand behind the barbell, hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, keep only a slight bend in your knees [do not hyperextend] 
- lean your torso forward so your chest is facing the ground 
- extend your arms to grip the barbell under your chest
- grip the bar with a supinated grip, shoulder width apart
- roll the bar over your toes, directly under your front delts 
- depress your scapula, contract your lats 
- tuck your chin, keep a neutral head, neck and spine 

Execution: 
- pull the barbell off of the ground
- retract your scapula
- bend your arms and drive your elbows towards your waist on each side
- squeeze your elbows in close by your sides and row the bar to your chest
- contract your mid back and lats
- extend your arms and lower the bar to the ground again with control 
- come to a dead stop between reps

Supinated Grip Pendlay Row

Rep Range: 6-10R total 
Tempo: steady 
Modification: use ez bar or fixed straight bar, or seated standard military press

Set Up: 
- grip the barbell with a pronated grip, just outside of shoulder width apart
- bend your elbows under the bar 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back 3 steps 
- get into a hip width stance
- drive your ribs down, secure your brace
- keep your gaze froward and a tall torso
- keep a neutral head, neck, and spine

Execution: 
- extend your arms and press the bar directly overhead 
- stabilize, contract your delts
- bend your elbows, think about breaking the bar around your head, hold tension in your lats
- retract your scapula and lower the bar behind your head to a 90 degree bend in your arms
- extend your arms and press the bar up and overhead again 
- stabilize, contract delts again 
- keep feet glued to the ground, keep spine neutral

Standing Behind the Neck Military Press

Rep Range: 6-8R
Tempo: 2 sec pause mid rep on concentric, 2 sec pause at the top, 2 sec pause mid rep on eccentric, 2 sec pause at bottom 
Modification: dumbbell chest supported rear delt fly 

Set Up: 
- sit on the reverse fly machine, press your chest into the pad, plant your feet on the ground
- extend your arms forward to grip the handles directly in line with your delts, use a pronated grip 
- squeeze your glutes, pull belly button to spine and set your brace
- pin your traps down, shoulders back 
- keep a tall torso 
- pin a very slight bend in your elbows, lead with your pinkies

Execution: 
- retract your scapula and pull the handles out to either side
- pause at the mid point of the rep on the concentric, arms 45 degrees in front of you
- pull the bar to full rep, when pinkies are in line with your rear delts, pause again and contract your rear delts and high/mid back 
- lower the bar back to pause mid rep on the eccentric, arms 45 degrees out in front of you 
- lower to the start position again, hands directly in front of your torso, hands in line with your front delts 
- keep traps down 
- control the movement through your rear delts

Slo Mo Machine Rear Delt Fly

Rep Range: 10-12R each side
Tempo: steady 
Modification: flat bench pullover, or single arm cable/banded straight arm pulldown 

*if you do not have a decline bench, you can place a plate or two under one end of a flat bench to create a slight decline.

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- position yourself in a supine position on a decline bench, head at the low end of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm and position the kettlebell over your chest
- tuck your chin, keep your  head on the bench 
- pin a very slight bend in your arm 

Execution: 
- control the weight through your lat
- lower the kettlebell towards the ground overhead on one side
- stretch through your lat at the bottom of the rep
- use your lat to pull the kettlebell over your chest again with control 
- contract your lat
- pin your wrist straight

Single Arm Decline Kettlebell Pullover

Rep Range: 6-8R each side
Tempo: 2 second eccentric
Modification: 

Set Up: 
- grip a kettlebell in one hand, supinated grip 
- sit on a bench, plant your feet in a wide stance on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm down between your legs
- lean your torso forward ~45 degrees
- glue your elbow to the inside of one knee
- pin your traps down, shoulders back 
- keep a neutral head, neck, and spine position 

Execution: 
- drive your elbow into the inside of your knee
- bend your arm and curl the kettlebell towards your delt on one side
- contract your bicep
- extend your arm and lower the kettlebell towards the ground again 
- keep traps down

Single Arm Kettlebell Concentration Curl

Rep Range: 8-10R
Tempo: 10 second hold at the top of the final rep, each set
Modification: dumbbell neutral grip recline curl 

Set Up: 
- use no handle attachments on either side of the cable and position each side low
- grip the knob of the cables on each side with a neutral grip 
- step to the center of the cable and 2-3 steps forward 
- plant your feet on the ground, hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward
- extend your arms low and slightly behind your torso out to each side
- pin your elbows ~45 degrees from your torso [arms extended ~45 degrees from your torso]
- keep a neutral head, neck, and spine 
- pin traps down, shoulders back 

Execution: 
- keep elbows pinned
- bend your arms and curl the cables towards your delts, just outside of your chest on either side
- contract your biceps
- extend your arms and guide the cables low and out to your sides again with control [arms at ~45 degree angle]
- be sure to fully extend your arms at the bottom of each rep 
- keep traps down

Standing Double Cable Neutral Grip Curls

Compound Set

9/3 Back, Shoulders, Biceps

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

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

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!!

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!

9/3 Back, Shoulders, Biceps

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