Name: Playbook - Sam Sweeney - 9/30 Back and Shoulders
Uploaded: 2024-03-04T17:09:26.806Z
Duration: 65 min
Description: 9/30 Back and Shoulders

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

Michelle Zabin

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

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

Jill

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 Cunningham

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 Gessel

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

Jody

Lorena

Molly DiSabato

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

Holy hell that was a burn. Loved it! 🔥

Rhonda

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Delilah

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

9/30 Back and Shoulders

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