Name: Playbook - Sam Sweeney - Back and Biceps
Uploaded: 2023-11-07T22:33:42.090Z
Duration: 60 min
Description: Back and Biceps

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Kristen

Dorcas

Emilee

Tamarra

melanie

Just what i needed to get back into your programming💕

Jacqueline

Emma

Heather

Temi

Christina

CANDICE

Kayla

Christian Arteaga

I’m so juiced after this one. Loved this.

Maggie Peressini

Took me 30 minutes but I’m working out from home. I need heavier weights 😭

Krystal

Solange

#saturdayroutine
Okay m just been productive so far haha✊🏻

yangBAE

Rep Range: 6-8R
Tempo: 3 second negative (eccentric) no pause at the bottom of each rep
Modification: Standard Barbell Deadlift, Dumbbell Deadlift or Kettlebell Deadlift

- Load the bar with an appropriate weight and stand so that the bar is in line with “mid shoelace” 
- Stance is hip width or just inside
- With a flat back and neutral spine bend forward and grab the bar with a snatch grip. That can mean you line your middle or ring finger up with the rings on the barbell. (Your snatch grip width will depend on your strength and mobility)
- Use a hook grip or standard double over hand grip 
- Depress the scapula and pin them down as you contract your lats. 
- Think about breaking the bar around your body and keep your chest up
- Drive your feet through the ground and use your torque (think about externally rotating the knees) as you leg press the weight up into the standing position 
- Contract the lats and low back together as you brace to maintain a neutral spine. throughout each rep. 
- Use a 3 second eccentric as you lower the weight. 
- Tap the weight on the floor but don’t pause as you move to the next rep.

Snatch grip deadlift

Rep Range: 4-6R
Tempo: Steady
Modification: Banded or assisted pull-ups 

- Grab the bar wide, wider than shoulder width
- Hang with legs extended down but toes slightly in front of your body so you are in a “hollowed” and braced position 
- Pull your chest up to meet the bar 
- As you pull yourself up, depress/retract your scapula and keep your elbows in front of your shoulders
- Lower with control, make sure arms are fully extended at the bottom of each rep

Wide Pull Ups

Rep Range: 6-8R
Tempo: 1 second pause at the top of each rep
Modification: Supinated grip dumbbell row

- Set up a barbell on the rack so it is level with your mid thigh
- Grab the barbell with a supinated grip and take ~3 steps back 
- Keep a neutral spine as you bend forward at ~45 degree angle
- Lead with the elbows, retract your scapula, and row the barbell back
- Contract your mid/high back 
- Hold the contraction for 1 second before lowering with control 
- Keep your core braced and spine neutral throughout each rep.

Supinated Grip Barbell Row

Rep Range: 8-10R (1 and 1/2 rep+ 1 full rep)
Tempo: Steady
Modification: Use a rope cable attachment or Dumbbell pullover (same rep scheme)

- Set up the cable in a high position, use the loop grip attachment or the rope attachment
- Bend forward just slightly, keeping a neutral spine,  and slide your hands through the loop grip or grab the rope 
- Keep arms mostly straight as you pull the attachment towards your quads
- Lift chest just slightly as you contract your lats/low lats
- Release the weight out only halfway and immediately pull back to a full contraction before releasing with control

1.5 Cable Loop Grip Straight Arm Pulldown

Triset

Rep Range: 6-8R low cable row + 6-8R mid cable row + 6-8R High cable row
Tempo: Steady
Modification: Bent forward supinated grip dumbbell row + neutral grip dumbbell row + pronated grip dumbbell row 

- Set the cable machine low to begin, with a close grip attachment
- Grab the close grip attachment with a neutral grip, and back up ~ 3 steps
- Lean forward just slightly with a neutral spine, but keep your chest high
- Flat the feet firmly on the ground to help stabilize against the weight.
- Squeeze the glutes and brace the core to create a stable base. 
- Drive the elbows back and retract the scapula as you row the weight up
- Complete 6-8 reps before moving the cable to a mid position, in line with your waist or just above.
- Complete 6-8 mid cable row reps
- Move the cable high, lift the chest up towards the cable as you row 
- Complete 6-8 reps with cable at a high position to end.

Low-Mid-High Close Grip Standing Cable Row

Rep Range: 10-12R 
Tempo: Steady
Modification: Bent forward dumbbell concentration curls (seated or standing)

- Set the cable low, use a straight bar attachment
- Face away from the cable and grab the cable with a supinated grip so that the cable is running between your legs
- Bend forward just slightly, keeping a neutral spine 
- Start with the backs of your hands resting on your shins
- Keep elbows in line with your shoulders as you curl the weight up. 
- Lower with control until the back of your hands reach your shins again.

Facing Away Cable Concentration Curls

Superset

Time Limit: 30 seconds
Tempo: Steady
Modification: Bench supported dumbbell rear fly 

- Position yourself on the rear fly machine so the handles are in line with your shoulders
- Use the pronated grip handles, so you will lead with your pinky as you fly 
- Plant your feet firmly on the ground and position chest against the pad and keep a slight bend in the elbows as you fly the weight back.
- Fly back until your pinkies are in line with your rear delts
- Retract the scapula and contract your rear delts and high back 
- Lower with control 
- Keep a steady tempo

Machine Rear Delt Fly

Time Limit: 30 seconds
Tempo: Steady

- With a dumbbell in each hand, start in a standing position with elbows pinned to your sides
- Lead with your thumb and alternate curling each dumbbell across your body, so that your thumb curls up to meet the shoulder with your palm facing in towards your chest. 
- Contract the bicep at the top of each rep
- Lower with control 
- Keep a neutral spine and core braced as you move through each rep.

Standing Cross Body Dumbbell Curls

Superset 2

Back and Biceps

Matt

Brittany

Malan wu

Allie

Cayla

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

Back and Biceps

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