Name: Playbook - Sam Sweeney - W1/D2 Back and Biceps [Challenge Wk1/Day 2]
Uploaded: 2025-04-19T01:04:36.663Z
Duration: 65 min
Description: W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Wow tough but swollen in a good way.  Thank you!

Sarah

Bianca

Kylene Cotton

Shakira

Marjorie

Good upper body workout! Got my heart pumpin

Alyssa

Ralph John Roy

Aurélie

My back and bi’s got destroyed with this workout.

Felicia

Feeling so strong getting back into Sam’s style! 💪🏼🙂

Alexandra Casi

Nádia

I might not be able to move my arms tomorrow.

Kimberly R

Susie Wright

Michala Mindiola

Always look forward to back and biceps 💪🏽.

Dedra

I literally cannot move my arms from my side 🤣

Sophie

Serena

Karen

Olivia Schneider

Breanna Stout

Krystal West

Evan

Always love back days! Couldn’t do what I use to, but I’m excited to see progress!

Charis Gessel

Jayanti Aich

That was a challeneging workout but I pushed through!! 👏🏻

Colleen

Rachel

I severely underestimated this workout and it kicked my butt. 😅

Ciara

Caroline

Great! BUT, pull-ups are close to IMPOSSIBLE!!

Missy

Paola

Mena

Just enough bicep to be effective with enough variety to keep me from getting bored in the first set of biceps 😂🫶💪

Manda

Becky

Susan cobb

The tempo lifts really humbled and challenged me 🥵

Holy moly what a great upper body burn 🔥

mary macdonald 

Blake

It was a great workout. A little challenging,  but good!

Shonna

Jennifer

Erica

Great tempo work is new to me, excited to see how my body changes thru the course of this program.

Julie

Back at it! Feeling strong. Seeing results is cool too

[Challenge Wk1/Day 2]

Training Day Overview: 

Suggested Accessory Equipment: Large loop bands. 

Warm Up: Foam Roll, Upper body warm up and activation routine B from app.

Warm Up Sets: 1S with heavy assitance
Rep Range: 8-10R + dropset on the last set. 
*drop set= up the resistance from the last working set by 20-50% and perform as many reps as you can with good form. [ex. if you are using a green band for your working sets, use a black band for your drop set.] Leave ~2R in the tank.

Tempo: Steady
Modification: Use an assisted Pull up machine, or modify pull ups for inverted rows [legs bent for more assistance, legs straight for more difficulty].  You may drop from pull ups to scap raises to Failure on your last set if you prefer. 

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats. 
- lower with control until arms are fully extended. 
- keep the wrists straight. 
- perform 8-10R for the first 2 sets, on the last set add a drop set by upper the amount of resistance used. 
* if you are using weight for your pull ups, drop the weight on your drop set. 
* if you are doing bodyweight pull-ups, use a band or assisted machine on your drop set
* if you are using a band for your pull ups, use a heavier band for your dropset.

Pull Ups

Compound sets are exercises performed back to back with little to no rest for the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification. Pronated grip bent over dumbbell rows

- set up the barbell on the rack at knee height. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling of the barbell is a good frame of reference.]
- keep a neutral spine as you stand and un-rack the barbell. 
- step back ~2-3 steps and take a stance shoulder width or slightly inside. 
- tuck the chin and keep the spine neutral
- hinge the hips back and bend forward until your chest is facing the ground, arms extended down
- bar should hang in line with your front delts. 
- hold the brace in this position
- retract your scapula and drive the elbows back towards your waist. 
- elbows and wrists should stay in line
- elbows should be at a 45 degree angle from your torso at the top of the rep. 
- row the barbell to your mid chest 
- hold for 3 seconds
- release the barbell with control until arms are fully extended. 
- keep wrists straight throughout.

Pronated Grip Barbell Bent Over Row

Rep Range: 8-10R
Tempo: 3 second pause at the bottom/lengthened position of each rep. 
Modification: cable or banded straight arm pulldown. 

- sit on one side of a flat bench, like you are setting up for a hip thrust. 
- position your mid back on the bench. 
- grip a dumbbell in both hands, palms facing up. 
- push your back into the bench, and support your mid/high back on the bench. 
- raise the hips but keep them below the knees. 
- extend the dumbbell up, above your chest. 
- keep a slight bend in your arms as you extend the dumbbell back, behind your head. 
- extend until you reach a full stretch in the lats.
- pause there for 3 seconds, holding the stretch. 
- drive through the pinkies and use your lats to raise the dumbbell back up over the chest
- contract the low lats at the top.

Dumbbell Pullovers

Compound Set

Rep Range: 6-8R drop 10R [drop the weight by 20-50%]
Tempo: 2 second pause at the top/shortened position of each rep, steady tempo on the drop set. 
Modification: Banded Lat Pulldown or Machine lat pulldown. 

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a wide, pronated grip [outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- hold the contraction for 3 seconds. 
- release with control until your arms are fully extended. 
- complete 6-8R with pauses before dropping the weight by 20-50% of your last working set and complete 10 more reps.

Wide Grip Lat Pulldown

Rep Range: 8-10R
Tempo: 2 second pause in the bottom/lengthened position and 2 second pause at the top/shortened position of each rep. 
Modification: Concentration curls= seated, bent forward, elbows pinned to the insides of your knees. 

- position yourself on the preacher curl machine [seated or standing, leaned into the pad]
- connect your arms to the pad from armpit to elbows. 
- grip the bar with a supinated grip. 
- push your triceps into the pad as you curl the bar up towards your front delts. 
- hold the contraction for 2 seconds
- release with control until arms are fully extended, pause for 2 seconds in the stretch. 
- keep elbows in line with the shoulders [don’t let them cave or flare]
- try to avoid the shoulders rolling forward, pin the scap down and keep the shoulders pinned back.

Preacher Curls

Compound sets are 2 exercises performed back to back with little to no rest for the same or non opposing muscle groups.

Time: 30 seconds reverse fly + 30 seconds back extensions
Tempo: steady
Modification: bent over or chest supported dumbbell reverse flies into supermans. 

- grip a dumbbell in each hand and set up on the hyperextension machine so the pad is at or just slightly below your hips. 
- keep a very slight bend in the legs, don’t lockout. 
- brace the core and keep a neutral spine as you lower your chest to face the ground, arms extended down- dumbbells in line with the front delts. 
- set your timer for 30 seconds. 
- keep a slight bend in the arms as you retract the scapula and fly the dumbbells back. 
- fly until the dumbbells are in line with the shoulders at the top of the rep. 
- lower with control. 
- when the 30 seconds is up, drop the dumbbells and perform back extensions. 
- start with torso extended down. 
- keep a neutral spine as you use your erectors/low back to raise the torso until your torso and lower body make a straight line. 
- lower the torso with control and repeat for 30 seconds.

Dumbbell Reverse Fly into Back Extensions

Rep Range: 21R [7R from the bottom to halfway + 7R from halfway to full rep + 7 full reps]
Tempo: Steady
Modification: standing hammer grip curls. 

- set up on an incline bench set at ~60 degree incline. 
- push your back into the back of the bench and plant your feet firmly on the ground. 
- grip a dumbbell in each hand and allow your arms to hang behind your torso, dumbbells should be in line with the shoulders. 
- pin the elbows back, behind the torso. 
- lead with the thumbs and curl the dumbbells up to halfway, repeat 7R
- perform 7R more from the halfway point to full contraction in the biceps. 
- perform 7R more from the bottom of the rep to the top.

Dumbbell Hammer Grip Recline Curls

Time: Failure [hold on to the bar as long as you can]
Tempo: hold
Modification: use a band or assisted pull up machine or modify with supinated grip inverted rows. 

**Keep track of your time, no matter how short or long, we will revisit this**

** feel free to use assistance on this**

- use a bench to position yourself on a pull up bar. 
- grip the bar with a supinated grip, just outside shoulder width. 
- jump yourself up to the bar, get your chest to the bar
- tuck your elbows to your sides, use your lats. 
- squeeze the glutes and brace your core
- hold this position as long as you can, drop until your arms are extended, count entire hold.

Burnout Challenge: Chin Up Iso Hold

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Holy hell that Bulgarian split squat super set was insane!

Natalia

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Graziella

Tysheena

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

A really nice change/ challenge to my norm :)

Nicole

Kathleen

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

Exhausting workout but so good!!! Crushed those quads!

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

It’s amazing how in one workout I can feel so strong but also weak. 🔥

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Joanna

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Liked the pairings here! Felt strong 💪🏼

Jessica

Dying after that workout 🏋🏻‍♀️

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

Michele

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

The rack run burns but it forces me to push.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Veronica

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Célia

Great shoulder burn and abs at the end were good.

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Feeling pumped after this one 🫶🏼💪🏼

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

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