Name: Playbook - Sam Sweeney - Back and Biceps
Uploaded: 2023-11-07T22:33:42.109Z
Duration: 70 min
Description: Back and Biceps

Allie

Cayla

yangBAE

Hey all! We have another great back and bi day on the schedule. I added a nice little back burnout/core amrap at the end of this one, this is optional and could be used as a supplemental routine on a separate day if needed. Sometimes it just feels good to move, right? Full workout is written below. Focus is still on the eccentric tempo this week! Keep an eye on those descriptions for all the details.

Rep Count: 5R
Tempo: 3 Second eccentric (negative)
Modification: Band Assisted Pull Ups or Pull Up Assisted Machine (same cues apply)

- Grab the pull up bar with a tight grip, slightly wider than shoulder width
- Squeeze the glutes and brace the core
- Retract the scapula and pin them down
- exhale as you pull your chest up to meet the bar
- Elbows should stay slightly in front of the torso as you pull (like you are doing a lat pull down). 
- Use a 3 second eccentric as you lower back down into the start position 
- Make sure to return to a fully extended position at the bottom of each rep before repeating the movement. 
- add weight belt/weight for difficulty

Pull Ups

Rep Range: 8-10R
Tempo: Steady 
Modification: Seated Cable neutral grip row (double cable pulleys) or Incline bench chest supported dumbbell rows (neutral grip)

- Set up so your chest is lined up at the top of the machine's pad
- Pin your chest to the pad and keep a flat back as you grab each handle with a neutral grip 
- retract the scap and pull driving the elbows towards your waist
- Do not lift chest off the pad as you row 
- As you release back to the start position, make sure to fully extend, this means letting the scapula move forward so you are able to retract them as you pull on the next rep.

Machine Neutral Grip Row

Rep Range: 10R drop 10R drop 10R (triple drop set, every set)
Tempo: Quick/steady

- Set up on the lat pulldown machine
- The knee pad should be set to a level that allows you to push your knees up into it, driving through the balls of your feet, flexing your calves (this position will help you brace)
- Sit on the seat so that your butt is at the very edge and lean your torso back just slightly. 
- Hold that position with a sturdy brace.
- As you pull down, drive the elbows to your waist and pinch them in close to your sides. 
- Make sure to retract and depress the scap as you pull on each rep- this will help you keep the movements in your lats, instead of pulling with the traps. 
- Fully extend at the top of each rep, make sure to hit full extension at the top of each rep. 
- Perform a triple drop set here, this means you will do 8-10R at an appropriately heavy weight to start, then immediately drop the weight by 10-20% and perform 8-10R more, and once more you will immediately drop the weight and do 8-10R more.

Close Grip Cable Pulldown

Superset 1

Rep Range: 15R 
Tempo: Steady, slight pause at the top of each rep

- Set up in a wide stance, outside shoulder width, with a pair of dumbbells 
- Hinge forward at the hips, keeping a flat back
- Grab dumbbell in each hand and push them together
- staying in a bent over position, row the dumbbells to your chest, pausing slightly at the top of each rep
- keep dumbbells pressed together as you row and lower
- Keep the core braced to protect your spine in this position.

Dumbbell Gorilla Row

Rep Range: 8-10R 
Tempo: 3 second eccentric (negative)
Modification: Use dumbbells, same cues apply

- Set up straight bar on a low cable pulley
- Keeping elbows tucked by your sides, squeeze the glutes and hold the brace
- Curl the bar up, keeping the elbows pinned to your sides as you curl 
- Using a 3 second eccentric, lower back down into the start position
- make sure you fully extend at the bottom of each rep (arms straight)

Straight Bar Cable Curls

Superset 2

Rep Range: 5-8 rounds. A round counts as: 1 fly with pinkies up, 1 fly with palms down, 1 fly back towards the hips with palms down. 
Tempo: steady

- Set your bench to a low incline ~25 degrees
- Lie flat on the bench, chest down
- With a dumbbell in each hand and a only slight bend in the elbows fly the dumbbells out
- lead with the pinkies on the first fly, palms down on the second fly, and palms down/arms back on the last fly- this equals one round.

Low Incline Bench Supported Reverse Fly Variation

Rep Range: 10-12R 
Tempo: steady 

- Start in a standing position, staggered stance, with a dumbbell in one hand
- Pin the elbow by your side and curl dumbbell up to hit full contraction on the bicep 
- Lower to a full extension at the bottom of each rep
- keep elbow pinned to side.

Single Arm Standing Dumbbell Curl

Superset 3

This means the goal is to get through as many rounds of the giant set below as possible, within the time given (10 mins). Rest as little as possible.

Modify with inverted rows or assisted chin ups

Chin Ups

10 reps total
modify with alternating superman lat rows

Alternating Row Hyperextensions

Hyperextensions

Plate Pullover

Plate Overhead Sit Up

Burnout AMRAP

Back and Biceps

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Matt

Brittany

Malan wu

Delaney

Heather

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

Denise

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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