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]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Colleen

Really feel the burn! Intense. Thank you!

The delt flies were deceiving 🥵 felt super pumped during my whole workout 💪🏻

Rachel

Caroline

Week 2 and I'm getting used to the rep scheme. Enjoying the variety of moves and appreciate the modification options as my gym doesn't have everything needed.

Tamara

Susan

Great workout... I just strongly dislike bicep work 😁

Manda

Becky

Anette Jiglau

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

Theresa

Jacque

Love the compound sets, I’ve been prepping for my competition and this program is a nice change up!! Pushing me to work a little harder 💯🙌🏼

Katie

Justine Wylie

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

[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.]

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

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