Name: Playbook - Sam Sweeney - Back and Biceps
Uploaded: 2023-11-07T22:33:42.161Z
Duration: 60 min
Description: Back and Biceps

Delaney

Heather

yangBAE

The back burn 🤍. Would love more biceps 💪🏽

Denise

Back and biceps on deck today! Lots of great variations of foundational movements in this one. Pay attention to the tempo specification in the description of each exercise!

Rep Range: 8-10R
Tempo: Fast pace
Modifications: Banded or assisted neutral or standard grip pull ups. 

- Grip the bar with a neutral grip 
- squeeze your glutes and brace your core to help keep from swinging
- retract your scapula as you pull your chest up towards the bar
- tuck your elbows by your sides and exhale as you pull yourself up
- make sure to fully extend at the bottom of each rep

Neutral Grip Pull Ups

Rep Range: 8-10R 
Tempo: 3 second eccentric/negative 


- Use a pronated grip and grab the bar slightly wider than shoulder width
- press your knees up into the pad, driving the balls of your feet into the ground, flexing your calves.
- lean back at a slight 45 degree angle and hold the brace.
- Pin the shoulder blades down, keep elbows in front of your torso, and exhale as you pull the bar down towards your chest. 
- keep wrists in line with the elbows 
- use a 3 second eccentric as you release the bar back to the start position. Keep control of the movement and make sure to fully extend at the top of each rep.

Lat Pulldown

Rep Range: 10-12R each side 
Tempo: Steady
Modification: Use a large loop band in the same way

- Position the straight bar cable in a high position.
- with a pronated grip, grab the straight bar, and lean forward slightly.
- brace your core and tuck your glutes to keep control
- Lead with your pinky from side to side and lean into the movement as you pull the bar to each side
- keep arms straight, a slight bend is ok
- use your low lats to control the movement

Side to Side Straight Arm Pulldown

Superset 1

Rep Range: 8-10R
Tempo: 3 second eccentric (negative)

- Set up in a bent over position on a flat bench. 
- plant the foot on the same side as the arm that is rowing
- With a pronated grip, grab the dumbbell in one hand. 
- retract the scapula and exhale as you row the dumbbell up towards the chest
- Elbow should be slightly tucked, making a 45 degree angle with your torso
- use a 3 second eccentric as you lower the weight back down to the start position.
- work to keep the chest from lifting or shifting as you row- fight against momentum.

Pronated Grip Single Arm Row

Rep Range: 6-8R
Tempo: Full pause at the bottom (in the full stretch) of each rep
Modification: Use an EZ bar or dumbbells

- Grab the barbell with a supinated grip, ~shoulder width apart.
- contract the glutes, brace the core, and pin the elbows by your sides as you curl the bar up towards your chest
- exhale as you curl up
- make sure to fully extend and pause at the bottom of each rep
- work against using  momentum

(Try to avoid doing these in a squat rack, even when using a barbell.)

Barbell Curl

Superset 2

Rep Range: 15R 
Tempo: Steady 
Modification: Use a large loop band in the same way- bend forward without stabilizing the knees

Extra equipment: pad/mat
- Using the seated double cable machine, with a pronated grip grab the cable handles and position yourself at the back of the bench, knees stabilized on the bench
- use a pad or folded up mat to buffer the knees from the bench
- bend the knees and bend forward at the hip, keep your back flat
- exhale as you row the cables back, tucking the elbows just slightly 
- make sure to fully extend at the bottom of each rep

Motorcycle Row

Rep Range: 6-8R full + 6-8R half 
Tempo: steady
Modification: you don’t need a curved bench for these, incline bench set at ~60 degree angle works just as well.

- Set up your bench to ~60 degree angle
- grab dumbbells with a neutral grip and let arms hang straight down, behind your torso
- plant your feet firmly on the ground, press your back into the bench, and exhale as you curl up
- keep elbows pinned behind your torso through each rep 
- for the first 6-8 reps curl the dumbbells up towards your shoulders
- for the last 6-8 reps, curl up only halfway for each rep
- make sure to fully extend arms at the bottom of each rep

Neutral Grip Recline curls

Rep Count: 21R
Tempo: Steady 
Modification: incline bench supported dumbbell reverse flys. Chest supported on a high incline bench

- set yourself up on the machine so your elbows are slightly below your shoulders
- press chest agains the pad and plant feet on the ground 
- keep a slight bend in the elbows as you pull the weight back
- Perform 7 reps from the start position to 1/2 , 7 more from 1/2 rep to a full rep, and final 7 full reps.
- Control the Scap

Reverse Fly Machine 21R variation

Triset

Back and Biceps

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Matt

Brittany

Malan wu

Allie

Cayla

Felt it in muscles I didn’t even know where there

Shirin

Jennifer Glenn

Workout was great!  I would love a spot to input weights on each set.

Michael

Chest and Triceps

Lindsay

Can we get a modification for bench dips in general? My shoulders are too unstable to do them and I’m not sure what would be a good alternative!

Katie

Kaitlyn

Courtney

I thought today was a rainy day wod@home,but m so damn lucky I got my wod ✅ @gym,n did pretty much every thing wit my chest n tri,pumped my heart 💜👊🏻👍🏼🙆🏻‍♀️#tgif

Back and Biceps

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