Name: Playbook - Sam Sweeney - Back and Biceps
Uploaded: 2023-11-07T22:33:42.099Z
Duration: 60 min
Description: Back and Biceps

Matt

Brittany

Malan wu

Emma

Analee

Heather

Crystal

Michelle Marshall

Very efficient and effective back and Bicep work out! Love it!

Abaigeal

Krystal

Welcome to another day of gains! You really can’t go wrong with a classic back and biceps day. After the first superset of this one I knew it was going to be tough. Enjoy!

Suggested accessory equipment: Large loop band (the one I’m using is a rogue monster band)

Rep Range: 15R
Tempo: Steady
Modification: if you don’t have a band use a cable, light weight- more lat activation purposes. 

- Loop a large loop band around the pull up bar
- grab each side with your hands, neutral grip
- Bend forward at the waist just slightly, keep the back flat and spine neutral. 
- As you pull down, depress and retract the scapula
- Contract the lats
- Think about stretching through the lats as you release the band to the start position.

Banded Straight Arm Pulldown

Time: 10-30 Seconds
Tempo: Hold
Modification: Banded or using the assisted machine. If you use a band or the machine just make sure the assistance is light enough for you to still be doing most of the work. Or sub for inverted row iso holds. 
For difficulty: Add weight belt or hold dumbbell between the feet

- Jump or use a bench or step grab on to the pull up bar. 
- Grip should be slightly wider than the shoulders 
- Either pull or jump yourself up to the top of the pull up and hold. 
- make sure the elbows are tucked, and slightly in front of the body. 
- Try not to arch in this position, create a hollow hold and brace throughout the 30 seconds. 
- Squeeze the glutes to help keep the spine neutral
- Focus on using your lats for the entire hold.

Static Arm Hang

Superset 1

Rep Range: 6-8R
Tempo: 3 second isometric hold at the bottom (the contraction) of each rep 
Modification: If you only have one cable lat pulley available to you, do one arm at a time. 

- Adjust the knee pad on the lat pulldown machine so that you are able to push your knees up into it, driving through the balls of your feet/flexing your calves. 
- Scoot your butt to the edge of the seat and lean back slightly, keeping a neutral spine. 
- With a neutral grip on the double cable pulleys, depress the scapula and drive the elbows straight down, towards your waist
- Keep the elbows in close to your sides.
- contract the lats at the bottom of the rep and hold for 3 seconds. 
- release the cables with control

Neutral Grip Lat Pulldown (double cable pulley)

Rep Range: 8-10R
Tempo: 2 second pause at the top (the stretch) of each rep

- Position yourself on a bench so that your mid back is line up and pressed into the edge. 
- Press back against the bench and drive feet through the floor as you hip thrust up so that your butt is no longer touching the ground. 
- Let the hips drop just slightly (to create a greater stretch in the lats), pin them there. 
- Start with one dumbbell, in one hand 
- Extend the arm up, dumbbell should be positioned directly above the shoulder on the same side. 
- With a neutral grip on the dumbbell and a slight bend in the arm, slowly extend the arm back behind you- stretching through the lat
- Pause for 2 seconds in the stretched position
- Exhale, keeping arm stiff, drive the dumbbell back up to the start position, leading with the pinky. 
- Keep hips from shifting as you move through each rep.

Single Arm Dumbbell Pullover

Superset 2

Rounds: 3-4
Rep Range: 10-12R
Tempo: steady 
Modification: If you do not have a seated double cable pulley machine, use a straight bar on a single cable pulley machine (pronated grip).

- Position yourself on the seated double cable pulley machine so that there is a slight bend in your knees when your feet are up on the stabilizing platforms
- Keep your spine neutral and torso upright
- Using a pronated grip, grab the handles of each cable.
- As you row retract the scapula and drive the elbows back at a ~45 degree angle.
- Release the cables with control.

Pronated Grip Seated Cable Row (double cable pulley)

Rounds: 3-4
Rep Range: 6-8R each side
Tempo: 2 second isometric pause at the bottom (the stretch) and the top (the contraction) of each rep. 

- Set up a bench at a ~60 degree angle
- Grab one dumbbell, sit on the bench, and allow your arm to hang extended straight down- behind your torso 
- As you curl up, bring your elbow forward just slightly and pause for 2 seconds at the top of the rep.
- Contract the bicep 
- Lower with control and once the arm is fully extended, pause again for 2 full seconds before moving into the next rep.

Single Arm Dumbbell Recline Curl

Superset 3

Rep Range: 8-10R drop 8-10R
Tempo: Steady

- Set an incline bench to ~60 degree angle. 
- Grab a dumbbell in each hand and position chest down on the bench
- Dumbbells should be in line with the shoulders in the start position
- with a neutral grip, and slight bend in the elbows row the dumbbells back towards your hips, lift the chest just slightly as you do
- retract the scapula and contract mid/high back as you row
- lower with control 
- Perform 8-10R with an appropriate start weight
- Once you reach 10 reps, immediately drop the weight by anywhere from 20-50% and perform 8-10 more reps. 
- Momentum is your friend here, just be sure to control the weight.

Incline Bench Supported Crescent Row

Rep Range: 8-10R
Tempo: Steady

- With a dumbbell in each hand, sit on a bench with high back support
- Press your entire back into the bench and plant your feet on the ground. 
- extend arms down by your sides
- Using a neutral grip, curl the weight up towards your front delts. 
- Keep elbows behind your torso as you curl up
- Contract the biceps at the top of the rep
- Lower the weight with control and return to arms fully extended by your sides.

Seated Hammer Curls

Superset 4

Back and Biceps

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Allie

Cayla

yangBAE

Delaney

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

Great pump! Perfect if you only have access to dumbbells 😊

Lilly

What a great way to end the week!  💪🗡️🫀🤙🤯

Kody Young

Absolutely killer workout. My arms feel spent but massive. The pump was so good from this workout. Definitely a keeper!

Megan

Shoulders and Accessories

Such a goodie! My shoulders & triceps feel so strong 🤌🏼

Sydney

Full gym or home gym, it can be done!
Happy to have used the gym at the Omni Lakes Viking Hotel today 😊

Back and Biceps

Community

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