Name: Playbook - Sam Sweeney - W2/D2 Back and Biceps [Challenge Wk2/Day2]
Uploaded: 2023-01-05T21:27:43.240Z
Duration: 60 min
Description: W2/D2 Back and Biceps [Challenge Wk2/Day2]

Fantastic!! I spilled my water bottle at the end!!!

Alana

Chelsea

Jessica

Loving the setup of these workouts. Only one week in and already seeing progress with weight!

Sarah

Bridget S. 

Ingrid

Zoya3812

Erin

Sara Athey

Chenay

Good! Dealing with some tendinitis so it gets challenging

Jenn

Yaritza

Kolbi

Micaela

Alejandra

Amanda Pankratz

Brittany

Amie

Wanted to quit near the end of the workout but continued to push through 💪🏼 feeling this one!!

Lexi

Angela

Lorena

Melissa

Larissa

Grace

I love doing back workouts but hate training biceps. Still good workout 💪

Maja

Kristel Roxas

Mikaela

Laura Brown

This was my favorite workout. That pump was unreal.

Mike

Ariz

More challenging than I anticipated!  Loved it. 🙌🏻

Morgan

Warit

#mondayvibebelike🔆
Roughly 45’,did some buns cable for burnout challenge

yangBAE

Rack Run…..HARDER than I thought!! 💪🏼🔥

Rummy

[Challenge week 2/day 2]

Training Day Overview: 

Suggested accessory equipment: large loop band. 

Warm Up: stair stepper 10 mins, upper body warm routine.

*video shows set 2*
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

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: bent over row, dumbbell pendlay

*feel free to use plates or boxes underneath the barbell to raise the starting point, especially if going from the floor is too much extension for you. 

- 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]
- roll the barbell over your feet so it is in line with your toes. 
- keep a neutral spine 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. 
- take a bracing breathe and drive the elbows back as you row the barbell to tap your mid/low chest.
- immediately control the eccentric portion of the rep by using a 3 second eccentric to lower the barbell back to tap the floor. 
- reset before each rep if needed, keep the scap pinned down and core braced.

Pendlay Row

Time: 30 seconds
Tempo: steady
Modification: banded straight arm pulldown or dumbbell pullover. 

- attach the straight bar attachment and place it high on the cable
- grip the straight bar with both hands, pronated grip. 
- keep the scap pinned down as you extend the arms towards the cable. 
- lean the chest forward just slightly and keep the head/neck/spine neutral. 
- hold the brace in your truck and try to keep the low back from hyperextending. 
- keep a slight bend in the elbows, but mostly straight arms, as you pull the straight bar towards your quads. 
- contract the low lats as the bar reaches your quads. 
- release with control until your arms are fully extended.

Cable Straight bar Straight Arm Pull downs

Compound Set

Rep Range: 6-8R drop 8-10R [drop set, every set]
Tempo: 3 second eccentric on the first 6-8R, steady tempo on the drop set. [tempo change with drop set, every set]
Modification: banded pull downs or close grip landmine row. 


- attach a close grip handle to the cable. 
- position yourself on the cable machine so your butt is at the edge of the seat, and you are actively pressing your knees into the pad of the machine. [you should feel this in your calves too]
- keep a neutral spine as you lean the torso back just slightly so your chest is facing the cable. 
- grip the handle with both hands
- start with arms extended 
- depress the scap and pin them down as you pull the bar to your chest. 
- tuck the elbows close by your sides as you pull. 
- contract the lats
- use a 3 second eccentric to release on the first 6-8R
- release until the arms are fully extended. 
- when you complete 6-8R with a slow eccentric, drop the weight by 20-50% and use a steady tempo on your last 8-10R

Close Grip Pulldown

Rep Range: 8-10R 
Tempo: 3 second eccentric

- grip a dumbbell in each hand and sit on a bench with back support. 
- pin the elbows to your sides, or slightly behind your torso. 
- begin with arms extended down, supinated grip on the dumbbells. 
- squeeze the elbows in close to your sides as you curl the dumbbells up towards your front delts. 
- contract the biceps at the top of the rep
- use a 3 second eccentric to lower the weight until your arms are fully extended down.

Seated Dumbbell Bicep Curls

Rep Range: 15R reverse fly [netural grip on handles] + 15R rear delt fly [pronated grip on handles]
Tempo: steady
Modification: bent over or chest supported reverse fly into rear delt fly [same grip positioning on dumbbells]

- position yourself on the reverse fly machine with your chest pressed against the pad of the machine. 
- grip with handles with a neutral grip to begin, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in the elbows. 
- retract the scapula and fly the weight back until the hands are in line with the rear delts. 
- contract the mid/high back. 
- release with control, complete 15R with the neutral grip
- switch from a neutral grip to the pronated grip handles of the machine
- keep a slight bend in the elbows and lead with the pinkies as you fly the weight  back until the pinkies are in line with the rear delts. 
- contract the rear delts
- lower with control and complete 15R

Reverse Fly Machine

Rep Range: 6-8R drop 8-10R [drop set on every set]
Tempo: 3 second slow neg on the first 6-8R, steady tempo on drop set. [tempo change with drop set on every set]
Modification: recline dumbbell curls [incline bench]

- attach single arm attachments to the cable and position each side of the cable rig low. 
- grip a handle in each hand and step forward, facing away from the cable rig. 
- allow your arms to extend back, towards the cable. 
- lean the torso forward just slightly and keep the elbows pinned behind the torso
- with a supinated grip, curl the handle up and in towards your chest. 
- contract the biceps at the top of the rep.
- use a 3 second eccentric on the first 6-8R to lower and extend the arms back. 
- lower until the arms are completely extended before completing your next rep. 
- after completing 6-8R with a slow eccentric, immediately drop the weight on each side and complete 8-10R with a steady tempo.

Double Cable Recline Curls

Reps: F
Tempo: quick 

[Keep track of how many reps you are able to complete before hitting failure at each weight] 

- choose 3-4 sets of dumbbells to work with or stand close to a dumbbell rack so you are able to switch out weight quickly. [do not stand in front of the rack if there are others using the dumbbells]
- choose a weight to begin at that you know you are typically able to complete 10 reps with [this is at the end of the workout so you may not get there and thats ok]
- grip a dumbbell in each hand and pin your elbows by your sides. 
- use a hammer grip and begin to curl/swing the dumbbells, in a sprinting motion [think of how your arms would look if you were sprinting]. 
- using a quick pace, complete as many reps as you can with good form, until you are unable to complete a curl. 
- then immediately drop the weight and move down the rack to the next lowest weight repeat the same set of curls to failure. 
- repeat this down the rack for 3-4 weights, going to failure each time. 

[being that this is at the end of the workout, you may not get in many reps and thats ok!] 

[Keep track of the weights you use and the amount of reps you are able to squeeze out at each and try to beat it when we revisit this one.]

Burnout Challenge: Rack Run

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

Gabriella

Yaidy

Sara

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

It would be awesome to have the timer do a 3 second countdown so we have time to put the phone down and get started :)

Katie

Jadi

Absolutely obsessed, this kicked my a$$😘

Caitlyn Peterson

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

Judith

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

Marina Pillyawets

Danelle

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

Did a 15 run/walk interval beforehand and still felt strong throughout the whole workout 👍🏻

Christina

Stevie

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

Weronika

Workouts are alil too long for my workout window but I love these! Good burn!

Serena

Girl those dips got me !!  10/10 loved it

Shellby

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

Molly

I could barely finish after the leg press combo! I could only get 12 goblet squats at the end

Matthew Cowie

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

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

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

Katy

Loved it all.  Took me awhile but worth it.  Did the activation warmup and core med ball workout prior then this one.

Jodi Jolley

Great burner to wake me up and start the day!

Clara Wells

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

Paige

Christina Hopkins

Katie Schultz

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

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Bella

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

🔥 cut the sets to 2 sets on last 3 supers. Cable squats were challenging by the time I made it there!

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

Kate

Rebekah Shaffer

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

Susi

Lauren

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

Great glute workout! I have never felt such a targeted workout!

Jose

Obsessed!!! The Bb hip hinge + GM was life.

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

Obsessed with the inverted burpees! This workout was a blast!!

Kailey

Jagriti Bisht

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

Loving this program more and more! Killer day🔥🔥

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

Sher

Few mods for being 34wks pregnant but a good one

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

Arm burner for sure with that finisher and I swear I can feel my lats bulging right now

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

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

I was too nervous to try the banded curl things. The gym was full and I didn’t want to smash my face in 😂 Everything else was fire as usual!

Shekinah

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

Ummm WHAT?!?! That almost killed me. Simple moves but wow!

1st workout after almost 1month off 🙈 felt awesome and I expected to be weaker

It was great! I just noticed how much stronger I’ve gotten since starting this program. #GreatestTrainerInTheWorld

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

My upper body can't take any more rep of anything 🤣

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

Gillian

Loved this plan!! Can’t wait for the last half of the 8 weeks!

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

Bryanne Mathews

I did not mean to leave that “poor” comment! I loved the workout!

Diva

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

This was a quick one. I loved it and I'm fried

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

Great exercises but workout is way too long than feasible for the average person with constraints (I skipped some sets and exercises and it was still 1 hour 10 min with warmup)

oh my god OW. a trainer came up to me at the gym and complimented me on this workout. thanks Sam!!😭

Madison

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Shaden

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

I don’t know if my arms will work after this one 🤣

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

Holy leg burn…love it! Legs are jello. The leg extension sets are no joke wow!

Loved it, and thank you so much for the workout log. It made my life easier

McKenzie

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

Veronica

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

Kyana

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

Hamstrings are on fire. Great way to end the weekend!

#thursday buns day🖖🏻🫰👊🏻🦵🏻

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

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

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

You are my all time favorite trainer, Sam!

Steph

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

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Darrien

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Devon Dercole

Getting longer times every time with them weighted planks 💪🏼

Taylor Willman

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Taylor

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

That was BRUTAL. In the best way. But oh my gosh I’m wiped

Sarah Clark

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Love the landmine back rack hack squat mod. Thanks!

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Paola

Victoria

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Veronica Ayala

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

The monster walks are sneaky 🔥🔥🔥

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

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

Community

More workouts from Sam Sweeney