Name: Playbook - Sam Sweeney - 9/30 Back and Shoulders
Uploaded: 2026-06-17T00:04:47.042Z
Duration: 65 min
Description: 9/30 Back and Shoulders

20-30 Reps of anything is too much!!! 🤪

Michelle 

Kody Young

Kristina

Sean

Andrea

Phew! Been out sick all week, this was the perfect workout back!

Danna

Favorite day yet! Also, one of my main goals has been to grow my lats, and today is the first time I noticed (I mean REALLY noticed) them!!! Biggest win 💓

Megan

Ana lopez

Absolutely loving this split so much!!  This one had me 🥵. Love a good back/shoulder pump! 💪🏻

Stephanie

Hayleybfit

Actually felt my trunk muscles shaking during pulldowns on that triset. 💪🏻

Sarah

Tara Drummond

Mayte

Katie

Chasity

Drew

I did leg raises variations for burnout challenge ❤️‍🔥👌🏼🫰💪🏻🖖🏻👊🏻✌🏻🦵🏻🙌🏻#tuesdaynoontrain hurrayyyy🦋

yangBAE

Dominic

Lynn

Amanda

Ruben

Rear delts have never been so pumped in my liiiife!!

Teagan

Lindsay

Lakshmi Neelesh Nimmagadda

JulieAnn

Holli

Audi

I haven’t been this sore in so long. Loved the eccentrics and excited for iso and concentric!!

Sam never disappoint!  Feeling very pumped🤣🤣💪🏽💪🏽

Kimmy

This is my favorite day to do tempo work 🔥❤️

Veronica

So good! Had to modify core part due to post partum recovery but the workout was 🔥

Darrien

Maryse Lalumiere

Rylee Meyer

Easily my favorite lift on this split. Back and shoulders together? 😚🤌🏼

Savannah

💯🔥👊🏽 Love hate with the core workout but I can appreciate them.

April

EnTuwan

Jane

Mia Arrowsmith

Annie

Lacey

I don’t think I ever directly worked my rear delts until Sweeney programs. These delt rows are so hard in the best way. 🥹❤️‍🔥🫶🏻

Audry

I felt a new wave of strength on those push presses today! I kept saying it but I’m loving these workouts!

Jessica

Charis

First week of your workouts and have loved them!!!

Bonnie

By far a Great  one loving the tempo. And getting that muscle-mind connection.

Crystal

Victoria

Learning to be patient and take my time. That takes so much mental power it’s unreal!!

Jennifer

Happy Friday!

*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/5R [6 second eccentric]

Compound Set: 
2A. Single Arm Bent Over Rear Delt Row [pronated grip]: 3S/8-10R each side [3 second eccentric] 
2B. Cable Rope Straight Arm Pulldown: 3S/30R [quick] 

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

Triset: 
4A. Seated Cable Facepull: 3S/20R 
4B. Bent to Straight Lateral Raise: 3S/12R, 10R, 8R 
4C. Mid Grip Lat Pulldown: 3S/10-12R [3 second eccentric] 

5. Reverse Fly Machine: 4S/5R [6 second eccentric] 

6. Optional Corework: Plank Dumbbell Pull Through: 5S/30 seconds on, 30 seconds off

9/30 Training Day Overview

Rep Count: 5R
Tempo: 6 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 6 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: 8-10R each side
Tempo: 3 second eccentric 
Modification:

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- keep a neutral spine and bend your torso towards the bench
- you may choose a staggered stance with only your supporting arm supporting you on the flat bench [you can also choose to support your knee on top of the bench] 
- 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

Single Arm Bent Over Rear Delt Row

Rep Count: 30R
Tempo: quick 
Modification: banded straight arm pulldown

Set Up: 
- attach the straight bar to the cable and position it high 
- stand in front of the cable, facing the cable 1-3 steps away 
-  grip the straight bar with a pronated grip 
- lean your chest forward, towards the cable just slightly 
- squeeze your glutes and keep tight in this position 
- depress your scapula and pin them down 
- keep arms mostly straight, a slight bend to keep from hyperextending is ok

Execution: 
- with arms straight, pull the straight bar down and towards your quads
- lift your chest slightly and contract your lats/low lats at the top of the rep 
- release the straight bar with control until your arms are fully extended towards the cable again 
- keep your traps down
- keep body position throughout

Cable Straight Arm Pulldowns

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: single arm overhead press

Set Up: 
- grip a dumbbell in one hand
- stand with feet hip width apart
- use the other hand to assist you in positioning the dumbbell at your shoulder
- elbow should point forward 
- drive your ribs down, squeeze your glutes and brace 
- extend your other arm out to your side for balance

Execution: 
- bend your knees just slightly before you extend your legs and press up onto the balls of your feet
- as you complete this motion, use the momentum from your lower body to extend your arm up and into the overhead position 
- plant your heels at the top, when your dumbbell is overhead
- use a 3 second eccentric to lower the dumbbell back to your shoulder with control 
- complete all reps on one side before moving to the next side

Single Arm Dumbbell Push Press

Rep Count: 20R
Tempo: steady/quick 
Modification: banded face pulls or banded pull aparts 

Set Up: 
- attach the cable rope attachment to the seated row machine or to one side of the cable [and position it midway down the cable]
- face the cable 
- sit on the bench and grip the rope with a neutral grip
- bend your legs and plant your feet firmly on the ground
- keep your chest upright 
- drive ribs down, keep a neutral spine, and brace
- start with your arms extended towards the direction of the cable 

Execution: 
- bend your elbows and lead with your thumbs as you pull the rope towards your face
- think about ripping the rope apart as you pull
- keep elbows in line with or slightly below your rear delts at the top of the rep and contract your rear delts
- release the weight and extend your arms back towards the cable with control

Seated Cable Facepull

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

Set Up: 
- grip a dumbbell in each hand, neutral grip
- bend your arms at 90 degrees by your sides
- squeeze your glutes and brace 

Execution: 
- keep your arms pinned at 90 degrees, with dumbbells in line with your elbows and raise your arms out to your sides [think about leading with your elbows] 
- lift the dumbbells and raise your arms until your elbows are in line with your shoulders
- at the top of the rep push the dumbbells out and extend your arms straight out to your sides [lateral raise] 
- lower the dumbbells back to your sides with control 
- complete all reps on one side before moving to the next

Bent to Straight Lateral Raise

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

Set Up: 
- attach a straight bar [or lat pulldown bar is fine]
- grip the bar with a pronated grip, shoulder width or just inside/mid grip 
- sit on the lat pulldown machine 
- drive the balls of your feet into the ground and drive your knees up into the pads
- lean your torso back ~45 degrees 
- drive your ribs down and brace

Execution: 
- depress your scapula and pull the bar straight down as you drive your elbows towards the ground 
- keep your wrists straight as you pull and squeeze your elbows into your sides at the bottom of the rep 
- contract your lats/mid 
- use a 3 second eccentric to release the bar as you extend your arms towards the cable again
- be sure to reset your scapula between each rep 
- keep your torso in place, do not swing as you pull the bar

Mid Grip Lat Pulldown

Triset

Rep Count: 5R
Tempo: 6 second eccentric 
Modification: dumbbell reverse 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 Neutral 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 hands are in line with your rear delts contract your rear delts/high back 
- use a 6 second eccentric to release the handles with control until your arms are extended forward, in front of you again

Neutral Grip Reverse Fly Machine

Time: 30 seconds on, 30 second off
Tempo: steady 
Modification: drop to knees

Set Up: 
- get down on the ground in a plank position, position a dumbbell to the side of you
- squeeze your glutes and push your mid back through your scap [round your mid/upper back] 
- keep this hollow position 
- brace

Execution: 
- keep your hips square to the floor and reach through, under your torso, to the other side to grip the dumbbell resting on the ground 
- pick up or drag the dumbbell across and to the same side as the hand pulling 
- alternate reach through with each hand as you move through the reps
- try not to twist your hips or open your chest too much as you pull

Optional Corework: Dumbbell Pull Through

9/30 Back and Shoulders

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

Porchia

6/16 Quads, Glutes

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

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!!!

9/30 Back and Shoulders

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