Name: Playbook - Sam Sweeney - W1/D5 Back and Shoulders
Uploaded: 2023-06-03T13:16:10.238Z
Duration: 65 min
Description: W1/D5 Back and Shoulders

Jorge

Andjela

Great workout! Really felt my rear delts 😅

Rachel Macias

Torey

Heidi

Sovi

Selma

Katy

Killed me off in all the right ways 👌✨🙌

Sophia

I am loving these workouts!Challenging but it feels great. Got me out of a bored slump

Candice

Eliise

Gina Hodges

Debbie Henderson

I am absolutely LOVING this training program! I feel challenged in new ways but I’m still pushing myself. Definitely getting better every day! 💪🏼

Tori

Nothing makes me feel weaker than a good back workout. Thanks for another killer.

nichole

Amanda

Delma

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine B from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Back and Shoulders: 

1. Pendlay Row: 5S/10R [3 second eccentric] 

Compound Set: 
2A. Bent Over Single Arm Rear Delt Row: 3S/6-8R [3 second eccentric] 
2B. Single Arm Straight Arm Pulldown: 3S/10-12R each side 

3. Seated Single Arm Arnold Press: 4S/6-8R each side [3 second eccentric] 

Triset: 
4A. Standing Dumbbell T Raise Shifts: 3S/20R 
4B. Standing Single Arm Dumbbell High Pull: 3S/12R, 10R, 8R each side 
4C. Supinated Grip Pulldown: 3S/10-12R [3 second eccentric] 

5. Reverse Fly Machine: 4S/10R [4 second eccentric] 

6. Optional Corework: Plank SeeSaw: 5S/30 seconds on, 30 seconds off

Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: barbell bent over row, or dumbbell bent over row 

*if start from the floor causes too much strain on your back, you may raise your start point using plates 

Set Up: 
- set up with your barbell on the ground 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- get into a hip width stance
- roll the barbell over your feet so it is in line with your toes
- keep a neutral spine and a slight bend in your legs as you bend forward and grip the barbell with a pronated grip
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down [think about breaking the bar around your body]
- keep head/neck/spine neutral in the bent over position 

Execution: 
- take a bracing breathe [3D] and drive your elbows back towards your hips as you lift the barbell off the ground
- row the barbell to tap your mid/low chest [elbows ~45 degrees from your torso at the top] 
- contract your mid/high back 
- immediately use a 3 second eccentric to lower the barbell back to tap the floor
- reset before each rep if needed, or keep a steady pace making sure to tap the ground between each rep
- keep your scap pinned down and core braced
- wrists should stay straight 
- try to keep your chest from lifting *too much as you row the barbell to your chest

Pendlay Row

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- set up on a flat bench so your arm not holding the dumbbell and the same knee are supported on the bench in a bent over position
- plant the other foot on the ground, keep your leg mostly straight 
- extend your arm holding the dumbbell towards the floor, keep a pronated grip 
- keep your head/neck/spine neutral 

Execution: 
- retract your scapula and bend your elbow so it is in line with or just slightly below your shoulder as you lift the dumbbell 
- when your elbow is in line with your torso, contract your rear delt/high back [90 degree bend in your arm]
- use a 3 second eccentric to lower the dumbbell until your arm is extended towards the ground again 
- complete all reps on one side before moving to the next
- keep your chest and hips square to the bench in the bent over position throughout each set 
- keep wrist straight 
- keep spine neutral

Bent Over Single Arm Rear Delt Row

Rep Range; 10-12R each side 
Tempo; steady
Modification: banded single arm straight arm pulldown 

Set Up: 
- attach a single arm handle to the cable and position it high 
- stand facing the cable and grip the cable with one hand, pronated grip 
- step away from the cable 2-3 steps
- make sure to keep the hand holding the handle in line with the cable 
- extend your arm towards the cable to begin
- lean your chest forward just slightly, keep a neutral head/neck/spine 
- stagger your stance or keep feet planted next to one another, squeeze your glutes and brace
- lock in a very slight bend in your arm 

Execution: 
- depress your scapula and pull the cable straight down, towards your quad
- contract your lat/low lat
- release the cable with control until your arm is extended towards the cable again
- complete all reps on one side before moving to the next
- keep your traps down and scapula locked in throughout

Single Arm Straight Arm Pulldown

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in one hand and it on your quads
- use your non working hand to help lift the dumbbell and position it overhead 
- dumbbell should be in line with your shoulder in the overhead position, palm facing forward
- extend your non working arm out to your side for stability or rest it on your quad

Execution:
- use a 3 second eccentric as you tuck your elbow just slightly in front of your shoulder as you lower the dumbbell to 90 degrees [just below]
- keep the 90 degree bend in your arm and fluidly rotate the dumbbell inward until your pinky is facing in and your palm is facing you [in line with your nose/eyes]
- rotate the dumbbell back out until your palm faces forward, pinky out again [make sure to keep this one fluid motion]
- immediately extend your arm and press the dumbbell up and back into the overhead position
- keep dumbbell in line with your shoulder at the top of the rep

Seated Single Arm Arnold Press

Rep Count: 20R 
Tempo: steady 

Set Up:
- grip a dumbbell in each hand, neutral grip with your arms down by your sides 
- stand with feet hip width apart
- squeeze your glutes and drive your ribs down to brace 

Execution: 
- raise your arms out to your sides until your dumbbells are in line with your shoulders
- shift the dumbbells forward into a front raise position, so they are in line with your front delts [palms down]
- keep your arms extended and tension on your delts and shift your dumbbells back out to your sides [lateral raise position] 
- continue to shift the dumbbells from out to your sides to in front of your delts keeping a fluid motion
- fight to keep your torso from sway as you shift the dumbbells

Standing T Raise Shift

Rep Count: 12R, 10R, 8R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
[you may stand next to a rack or bench and lightly hang on for stability if needed] 
- stand with feet hip width apart, squeeze your glutes and drive your ribs down 
- extend your arm down in front of your torso

Execution: 
- lead with your elbow, while keeping wrist neutral, and raise the dumbbell until your elbow is in line with or slightly above your shoulder
- contract your lateral delt/high back/traps
- lower the dumbbell with control until your arm is extended down in front of you again 
- complete all reps on one side before moving to the next 
- if you are having a hard time feeling this one, lean your chest forward slightly to use more assistance from your back and rear delts

Standing Single Arm Dumbbell High Pull

Rep Range: 10-12R 
Tempo: 3 second eccentric
Modification: banded supinated pulldown 

*if you do not have a double cable, feel free to use a straight bar with a supinated grip

Set Up: 
- grip the double cable handles with a supinated grip 
- sit on the lat pull down machine 
- position your glutes at the edge of the seat 
- drive the balls of your feet into the ground and flex your calves to press your knees into the pads [create a stable base] 
- lean your torso back just slightly [45 degree angle] 
- extend your arms 
- drive your ribs down to brace

Execution: 
- depress and retract your scapula and drive your elbows towards the ground as you pull the cable 
- keep wrists neutral and elbows close to your sides and contract your lats at the bottom of the rep 
- use a 3 second eccentric to release the cable with control until your arms are fully extended again 
- make sure to reset scapula each rep if needed
- keep your torso from swaying too much as you pull, keep control

Supinated Grip Pulldown

Triset

Rep Count: 10R 
Tempo: 4 second eccentric 
Modification: dumbbell chest supported rear delt fly 

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- grip the handles of the machine with a pronated grip [make sure handles are adjusted to grip the handles straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- keep your scapula pinned and fly the handles back, leading with your pinkies
- when your pinkies are in line with your rear delts 
- contract your rear delts/high back 
- use a 4 second eccentric to release the handles with control until your arms are extended forward, in front of you again

Reverse Fly Machine

Time: 30 seconds on, 30 seconds off
Tempo: steady 
Modification: Drop to your knees

Set Up:
- get down on the ground in a low plank position, on your forearms
- position your elbows in front of your shoulders, forearms pressed into the ground
- squeeze your glutes, contract your quads, and push your mid back through your scapula to hold a tight brace throughout the body [hollow position]

Execution: 
- use your lats and core to begin shifting your body back and forward in a ‘see saw’ motion
- keep your hips in line with your torso, make sure your hips are not dropping or shifting as you move through the motion

Optional Corework Plank SeeSaw

W1/D5 Back and Shoulders

Dear god. 
My legs. 
My 🍑. 
They're crying now but they will be happy later. 
Thanks Sam!

Tamara

Traca

Holy glutes on fire. And quads. And calves 🔥

Nikki

W1/D1 Quads, Glutes, Adductors, Calves

I really enjoyed this workout. Great diversity of exercises and focusing on the eccentric makes things challenging. Thanks Sam!

Killer.. seriously. I didn’t know my chest could get so sore..

Kara

Shelly

W1/D2 Chest and Shoulders

Solid day Sam - yes the HR didn't get up but the body worked for it!! Thanks!

W1/D3 Core, Biceps, Triceps

Not a good leg day for me - I was good up until the tri-set and things fell apart. Holding the bar on my shoulders for so long fatigued my shoulders and ended up skipping the last set. I didnt really like the grouping of exercises for my body.

Great!!! I have limited time at the gym and was wondering if there are 45 min gym workouts??

Cynthia

W1/D4 Glutes, Hamstrings, Abductors

Jenna Butler

Holy. Moly. Love your program! I've only been doing it for a week and already see a big difference! Thank you!

W1/D6 Full Body [optional rest day]

Susan

Marina Pillyawets

W2/D1 Quads, Glutes, Adductors, Calves

Nice workout just need to incorporate some cardio between

Lora-lea

Kiki

W2/D2 Chest and Shoulders

Salima

joe-nato@hotmail.com

Feel like the wavy arms thing that’s in front of buildings. Arms are done 💪🏽

Jessica

W2/D3 Core, Biceps, Triceps

Karen

So good. I’m wobbling outta the gym today.

Candace

W2/D4 Glutes, Hamstrings, Abductors

The reverse fly is hard to figure out how to position yourself without arching your back. Normally i sit up straight so i couldnt understand how she was setting up. But otherwise WONDERFUL workout

Rebekah

McKenzie

W2/D5 Back and Shoulders

Erin

yangBAE

W2/D6 Full Body [optional rest day]

Too many advanced exercises in one workout. The variety of exercises was great though!

Katie

W3/D1 Quads, Glutes, Adductors, Calves

Christine

KAREN

Janice

W3/D2 Chest and Shoulders

Serena

W3/D3 Core, Biceps, Triceps

W3/D4 Glutes, Hamstrings, Abductors

Sandra

Malani

W3/D5 Back and Shoulders

This was nice full body workout. I loved it

Brittney

W3/D6 Full Body [optional rest day]

Anne

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Chest and Shoulders

Just what I needed to start this Wednesday!!

Kayla

W4/D3 Core, Biceps, Triceps

Ruby Smith

W4/D4 Glutes, Hamstrings, Abductors

W4/D5 Back and Shoulders

Had to modify as doing it at home with limited equipment. Did thrusters instead of wall ball, pullovers instead of jumping pull ups amd lateral hollow body hold flutter leg raises. Hopefully ive subbed to hit the right muscles.....

Jude

W4/D6 Full Body [or optional rest day]

Shaky legs from the start. Great programming

W5/D1 Quads, Glutes, Adductors, Calves

Really good.  I appreciate having the core workout included. I'm always more likely to do it that way!

W1/D5 Back and Shoulders

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