Name: Playbook - Sam Sweeney - W1/D2 Back, Rear Delts, Triceps
Uploaded: 2023-06-03T13:16:10.309Z
Duration: 70 min
Description: W1/D2 Back, Rear Delts, Triceps

My fave body parts. back, rear delts & triceps 🧡 happy day for me & thank you🙌

Erisa

Ana duncan

The layout makes for a quick yet effective workout! Thanks Sam!

Tamara

Karen

Marie

The last workout , esp 15 sec hold is a killer

Christina

Platform is a little busy so it can be annoying to navigate

Stephanie

Abby

Paulina

I’d like to see the warm-up/activation name in the description as they aren’t being added to the actual workouts

Nicole

Tiffany

Aubrey

Yeraldi

Ruva

Lauren

Giving rear delts their own little section has been a godsend for me: another reason this split has been my favorite yet!

Megan

I overestimated the weight i could handle 😅😂. Loved it!

Holly

I feel my guns growing 💪🏿💪🏿😅

Brittney

Elaina

Mandy

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Rear Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one Upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Cable Rope Facepulls: 2S/30R 

2. Dead Start Barbell Pin Row: 4S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Lat Pulldowns: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Double Cable Rear Delt Lateral Extensions: 3S/16-20R 
4b. Double Cable Tricep Overhead Extensions: 3S/8-10R

Superset: 
5a. Incline Bench Dumbbell T Raise: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Incline Bench Dumbbell Kickback: 3S/15R [15 second hold at the top of your final rep, each set]

Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: banded facepull

Set Up:
- attach the cable rope and position it high
- step in front of the cable, face the cable
- grip the rope with a pronated grip 
- step away from the cable, extend your arms towards the cable
- squeeze your glutes, pull belly button to spine and brace 
- keep a neutral head, neck, and spine 

Execution:
- retract your scapula and bend your elbows as you pull the cable rope towards your face
- rip the rope apart at the top of the rep, elbows should be in line with or slightly below the height of your shoulders
- contract your rear delts, high/mid back
- release the cable with control and extend your arms back towards the cable again

Activation: Cable Rope Facepulls

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell bent over row

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates can sit on top of these platforms and create your start point. 

*play around with your positioning first, adjust your pins higher so you are in a less bent over position, taking strain off of your back. Ideally you will be able to work up to a fully bent over position. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you- anywhere from mid shin to knee level
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward [I am standing on a plate to get appropriate ROM for me]
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin, keep a neutral head, neck, and spine 
- push your hips back and bend your chest towards the ground
- extend your arms and grip each side of the bar with a pronated grip, slightly wider than shoulder width
- depress your scapula and contract your lats, think about breaking the bar in half
*be sure the bar is positioned below your chest

Execution: 
- retract your scapula and use explosive power to pull the bar off of the safety bars/pins
- drive your elbows towards your waist, at a 45 degree angle from your torso
- when elbows are in line with your back, contract your mid back 
- lower the bar back to the safety bars with control 
- come to a complete, dead stop before moving into the next rep 
- keep wrists straight throughout each rep

Primary: Dead Start Barbell Pin Row

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: banded lat pulldown

*30-60 second rest

Set Up: 
- attach a lat pulldown bar to the cable machine 
- grip the bar with a shoulder width pronated grip
- sit on the edge of the seat
- drive your toes into the ground and press your knees up into the pads [flex your calves] 
- squeeze your glutes, pull belly button to spine and tuck your ribs down
- keep a neutral spine and lean your torso back just slightly so your chest faces the bar

Execution: 
- depress your scapula and drive your elbows straight down as you pull the bar towards your chest
- squeeze your elbows in by your sides
- contract your lats [wrists straight] 
- release the cable with control until your arms are fully extended towards the cable again 
- be sure to reset your scapula if needed, between reps

Lat Pulldown

Rep Range: 16-20R 
Tempo: steady 
Modification: banded rear delt extensions

Set Up: 
- use no attachments on each side of the double cable machine
- adjust each side of the cable above shoulder height
- grip the knobs of the cable on each side with the opposite hand, so the cables criss cross in the center
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms in front of you so your hands holding the cable are at eye sight level or just above 
- pin a very slight bend in your elbows 
- keep a neutral head, neck, and spine 

Execution: 
- keep your scap pinned and pull the cables out to your sides
- pull the cables so they are in line with and slightly below your rear delts
- contract your rear delts
- release the cables back to the center with control 
- keep your traps down

Double Cable Rear Delt Extensions

Rep Range: 8-10R 
Tempo: steady 
Modification: banded tricep overhad extensions

Set Up: 
- use no attachments on each side of the cable 
- position the cables low on each side 
- grip the knob of the cables with each hand
- lift the cables overhead and criss cross them behind your head
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace 
- pin your elbows over your shoulders
- keep a neutral head, neck, and spine 

Execution: 
- lead with your pinkies, pull the cables and extend your arms overhead, and slightly out [following the direction of the cables]
- contract your triceps
- with elbows pinned, lower the cables with control  back behind your head, to your start position

Double Cable Overhead Tricep Extensions

Compound Set

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set

Set Up: 
- set your bench to 45 degree incline 
- grip a dumbbell in each hand, supinated grip 
- straddle the bench with your legs, sit on the bench and tuck your feet behind your hips
- press your chest against the back of the bench
- extend your arms down from your shoulders, hands in line with your delts 
- squeeze glutes, pull belly button to spine and brace 
- keep your head, neck, spine neutral
- keep a very slight bend in your arms

Execution: 
- retract your scapula and lead with your thumbs, raise your arms out to your sides
- raise the dumbbells until your thumbs are in line with your rear delts
- contract your Rear Delts, high back
- lower your arms back down below your shoulders with control 
- on your final rep, hold at the top for 15 seconds

Incline Bench Dumbbell T Raise

Rep Count: 15R
Tempo: 15 second hold at the top of final rep each set

Set Up: 
- set your bench to 45 degrees 
- grip a dumbbell in each hand
- straddle the bench with your legs, plant your chest/hips against the back of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- retract your scapula and bend your elbows behind your torso 
- squeeze your elbows in close to your sides and pin your elbows high, behind your torso
- tuck your chin, keep a neutral head, neck and spine

Execution: 
- with a neutral grip on the dumbbells extend your arms straight back 
- kick the dumbbells back until your arms are extended back behind your body
- contract your triceps 
- keep your elbows pinned and lower the dumbbells with control until your arms are bent at 90 degrees again 
- on the final rep hold your arms in the extended position and contract your triceps for 15 seconds

Incline Bench Dumbbell Tricep Kickbacks

W1/D2 Back, Rear Delts, Triceps

The wall sits had me dying even without weight

Becky

Loved it! Excited to start this program 🥰

W1/D1 Quads, Adductors, Calves

Wowza. Very intense & challenging! Thank you so much 🧡

Jamie

Reggie

W1/D3 Hamstrings, Glutes, Abductors

W1/D4 Chest, Delts, Biceps

Solid way to end the week! Looking forward to what week 2 has to bring! Thanks Sam!

Talesha Swainston

W1/D5 Glutes, Quads, Core

Marina Pillyawets

Allyson

W1/D6 Full Body or Rest Day

Betsy

Shaunti

Solid way to start the week. My legs are ☠️! Thanks Sam!

W2/D1 Quads, Adductors, Calves

In the moment it doesn't seem so bad but afterwards, when your triceps start to swell, and your arms slowly start to resemble Trex, you realize how effective today was. Thank Sam!

W2/D2 Back, Rear Delts, Triceps

Kristyn

Jenn

W2/D3 Hamstrings, Glutes, Abductors

Sarah Clark

W2/D4 Chest, Delts, Biceps

W2/D5 Glutes, Quads, Core

Good full body but kind of dragged on. Maybe 5 minutes less on each.

Alexandra Casi

Rose

Love the shoulder and hip mobility incorporated into core work on these days!

W2/D6 Full Body or Rest Day

W3/D1 Quads, Adductors, Calves

Loved those kb triceps! And static holds to finish 💪🏼

Cari Roberts Darcus

W3/D2 Back, Rear Delts, Triceps

Shekinah

W3/D3 Hamstrings, Glutes, Abductors

Is it normal to get quad cramps on those z sets? It was tough but awesome.

allison

Awesome workout. Made me push myself and feel better about working out today when it was the last thing I wanted to do!

Amanda

W3/D4 Chest, Delts, Biceps

Felt more of a booty pump last week but still good workout.

Sarah

W3/D5 Glutes, Quads, Core

Needed these movements today. 40 mins dragged on.. 30 mins would have been better IMO.

I was dreading this workout all day…but turned out to be such a good challenging fullbody day. Love days like this

W3/D6 Full Body or Rest Day

Loved this one. Went easy bc I just got my upper wisdom teeth out one week ago. It’s been dreadful. Felt good to break a sweat!

Holy crap, that was hard! But it felt really good!

Dude... Best quad workout ever (did I say that last week😅)

W4/D1 Quads, Adductors, Calves

Those last three exercises especially had my whole triceps and rear delts on 🔥🔥🔥! Great workout 👏

Jackie

W4/D2 Back, Rear Delts, Triceps

Kiki

W4/D3 Hamstrings, Glutes, Abductors

💪🏼💪🏼💪🏼 🔥🔥🔥🔥

Salima

W4/D4 Chest, Delts, Biceps

W4/D5 Glutes, Quads, Core

Not my favorite full body day, but got it done!

W4/D6 Full Body or Rest Day

Pushed myself so hard with this one! The burn is real

Always love y’all’s workout programs!

Gabby

W5/D1 Quads, Adductors, Calves

That final superset was just perfection 💕

W5/D2 Back, Rear Delts, Triceps

That last set was compound was icing on the cake

Not good at those med ball ham curls. Always feel like hams and calves cramp. Good leg day!

W5/D3 Hamstrings, Glutes, Abductors

I can’t believe I am already in week 5! Feeling 😊 great!

W5/D4 Chest, Delts, Biceps

Daisy

Perfect amount of core, and hit some serious PRs on both hip thrusts and leg press. Favorite day of the week this week 💯

W5/D5 Glutes, Quads, Core

W5/D6 Full Body or Rest Day

Sandra

Captain Morgan calf raises are the COOLEST! They feel great and pack quite the punch ❤️‍🔥

W6/D1 Quads, Adductors, Calves

W6/D2 Back, Rear Delts, Triceps

Lynn

W6/D3 Hamstrings, Glutes, Abductors

Love bottoms up kb’s!! Great upper body challenge!

Insane! Loved how challenging this workout was.

Hilary

That was EXACTLY the pump I needed today 💪💗💪 amazing workout!

W6/D4 Chest, Delts, Biceps

This one felt harder than all the others…more cardio-related moves maybe? Don’t know, but that was tough!

Killer leg day after climbing a mountain yesterday🥵

W6/D5 Glutes, Quads, Core

Like the chaos pushups but found this one kind of dragging on…

Love the chaos variations! Supreme stability work 🙌

Had to cut short for work but great little workout

Sara

W6/D6 Full Body or Rest Day

This was the best leg workout I’ve done in awhile! Loved squats to calf raise! And the reverse step ups! Subtle but so intensive!

Victoria

W7/D1 Quads, Adductors, Calves

Awesome upper day. Didn’t like supinated pullovers, so switched grip. Actually felt it more…

Triceps, rear delts, lats.. all on 🔥🔥🔥!! Really made my day a million times better 🥰

W7/D2 Back, Rear Delts, Triceps

Loved burnout at end. And Zercher GM’s!

Whole posterior chain feels really strong after this one 🥰

Mckenzie

W7/D3 Hamstrings, Glutes, Abductors

Nice blend of movements! Last superset with cabs and plate curls is definite burner 🔥

Short and sweet and exactly what I needed today 💪

W7/D4 Chest, Delts, Triceps

The 3s eccentric banded pistol squats were surprisingly killer!

W7/D5 Glutes, Quads, Core

The 1min of overhead BB walk and 1min of oblique crunches were killer!

Favorite full body day of this split!! Simple and so strong!

Krystal Gomez

W7/D6 Full Body or Rest Day

W8/D1 Quads, Adductors, Calves

The time on the double lat pull downs didn’t make sense.. but great workout! The paused triceps were awesome! 💪🏼

The single arm bent over rows really hit the spot for me today, and I’m continuing to love all the attention to rear delt work in this split 💗

I’m seeing the cut on my lats 😭😭😭 thank you

W8/D2 Back, Rear Delts, Triceps

Set ups kind of difficult. Especially on Nordic. Not my favorite leg day.

Those Nordic curls are so challenging but so much fun! Also, so much great outer hip work today 🥰

W8/D3 Hamstrings, Glutes, Abductors

BB PP set very humbling. Had to drop weight to finish! Great bicep pump!

EXACTLY the pump I needed today! Always love leaning lat raises ❤️‍🔥

W8/D4 Chest, Delts, Biceps

These movements felt so good. The 10x5 sets this last week were no joke. Sad to be finished with this program 😭

W8/D5 Glutes, Quads, Core

Loved this one. Banded lat Superman’s feel so good!

Darrien

That 1min of bear walk and 1min of plank hold were killer! And not to mention the wall walks! But got it done! 🔥👍

W1/D2 Back, Rear Delts, Triceps

Community

More workouts from Sam Sweeney