Name: Playbook - Sam Sweeney - W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]
Uploaded: 2023-01-05T21:27:43.296Z
Duration: 60 min
Description: W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Love this workout. Rack run has me on the floor dead!

Stephanie

Karen

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

Tamara

I can’t lift my arms. My biceps are done.

Becky

Blake

Serena

Christina

Wendy

I loved it all but the bicep work was 🥵

Jacque

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

Sher

Sarah

Joshua

Kolbi

karen

Hitting allllll those little muscles needing attention 👏🏻👏🏻

Shannon

Mikaela

Veronica Ayala

Jennifer

Malani

#Wednesday🐝❣️ such a productive day ^🐋

yangBAE

Sorry I meant to press 5 and don’t know how to go back!!

Annie

[Challenge wk 4/day 2]

Training Day Overview: 

Suggested accessory equipment: large loop band [for assisted pull ups, if needed]

Warm up: foam roll, 10 mins steady state cardio

Warm Up Sets: 1-2S
Rep Range: 6-8R 
Tempo: Steady
Modification: banded pull ups, assisted pull up machine, inverted rows. 

*weighted for difficulty if you are to that point where you feel confident to add weight.

- 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 to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Count:
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady
Modification: seated cable close grip row, bent over dumbbell neutral grip row. 

** If you do not have access to a land mind attachment, simply shove one end of a barbell in a corner. Use a towel around the end of the barbell to protect the wall if needed. 

- set up the barbell in the landmine attachment. 
- use the close grip attachment and hook it underneath one end of the barbell. 
- straddle the bar with both legs and plant your feet firmly on the ground. 
- bend forward, keeping a neutral spine, and grip the close grip attachment with a neutral grip 
- pin yourself in the bent over position and begin with arms extended down, handle in line with the chest. 
- retract the scapula and drive your elbows towards your waist as you row the bar to your chest/just below the chest. 
- contract the lats/mid back. 
- release the bar with control until arms are complete extended.

Landmine Close Grip Row

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: EZ bar or dumbbell floor pullover. 

- lie on the ground in a supine position [chest up]
- bend the knees and plant the feet flat on the ground. 
- lock in the natural arch in your low back like you would during a bench press [the arch will likely look different for each person, no need to accentuate it just be sure your back is locked in place]
- squeeze the glutes and keep the core braced. 
- pin the mid/high back to the ground
- grip the bar with a pronated grip, shoulder width or slightly outside [thumbs over or under the bar]. 
- lift the bar and position it over your chest. 
- lock in a slight bend in your elbows. 
- use a 3 second eccentric to lower the bar behind your head, until the plates tap the ground on each side. [if you are not using plates, lower the bar until you feel a full stretch in your lats/low lats]
- use your low lats to initiate the pull and drive the bar back up over the chest. 
- contract the low lats/low back. 
- keep the amount of bend in your arms the same throughout the rep
- keep feet pinned to the ground.

Floor Barbell Pullover

Rep Range: 8-10R
Tempo: 1-2 second pause at the top of each rep
Modification: bent over twisting curls [spider curls without the bench support]

- adjust an incline bench to 60-75 degrees. 
- with a dumbbell in each hand, press your chest against the bench. 
- allow your arms to hand down on either side of the bench, dumbbells in line with the shoulders. 
- begin with dumbbells in a neutral position at the bottom of the rep. 
- pin the elbows forward, in line with the shoulders. 
- squeeze the bench with your chest/shoulders to keep yourself pinned in this position 
- as you curl the dumbbells up towards the front delts rotate the dumbbells to a supinated grip at the top of the rep. 
- hold for 1-2 seconds at the top of the rep 
- lower the dumbbells with control until arms are fully extended down.

Spider Curls [twist]

Compound Set

Rep Count: 5R + 5R [10R total]
Tempo: 5 second iso holds at the bottom of each rep on the first 5 reps, steady tempo on the last 5 reps [no weight change, only tempo change]
Modification: banded lat pulldowns. 

- attach the lat pulldown bar to the cable. 
- position yourself on the cable seat so your butt is at the edge of the seat and your knees are pressed up into the knee pads by driving the balls of your feet through the ground. 
- keep the torso up right and facing forward.
- grip the very edges of the lat pull down bar [extra wide]
- think “ribs down” and keep a neutral spine as your arms are extended, hold this brace. 
- drive the elbows straight down and pull the bar to your chin/just under the chin level. 
- contract the lats/serratus anterior
- release the bar with control until your arms are fully extended. 

**because this positioning is extra wide, we are favoring the serratus anterior during this lift [the muscle just below/behind the armpit]. This means you will only pull the bar down as far as you are able to while still keeping the torso upright and wrists straight. Elbows should stay in line with the wrists as you pull. Watch yourself in the mirror if you are able. This will feel like a half rep when done right. Short ROM.

Extra Wide [serratus anterior] Lat Pulldown

Rep Range: 10-12R each side 
Tempo: Steady 
Modification: single arm dumbbell cross body curls. 

- positing one side of the cable machine down low, no attachment necessary. 
- stand 90 degrees from the cable
- grip the knob of the cable with the hand that is closest to the cable. 
- step 1-2 steps from the cable. 
- keep elbow pinned by your side. 
- begin with arm extended. 
- lead with the thumb as you curl the knob of the cable across your body, towards the opposite shoulder. 
- contract the bicep
- lower with control until arm is fully extended. 
- as you curl your arm should follow the same path/angle as the cable.

Single Arm Cross Body Cable Curl

Rep Range: 6-8R drop 10R [drop set, every set]
Tempo: steady

- set an incline bench to ~60 degrees
- grip a dumbbell in each hand with a pronated grip.  
- sit on the bench with your chest pressed against the back of the bench. 
- tuck your feet behind your hips to leave space for the dumbbells. 
- allow arms to hang down extended, dumbbells in line with the shoulders. 
- retract the scapula as you row the dumbbells back
- drive the elbows up at a 45 degree angle from the torso, allow the pinkies to flare out. 
- elbows should be below the shoulders at the top of the rep. 
- contract the rhomboids/high/mid back at the top of the rep. 
- release the arms until they are fully extended. 
- complete 6-8R before dropping the weight by 20-50% and completing 10R more.

Bat Row

Time: 1 minute total [alternate between 15 seconds curls, 15 seconds hold for 1 min]
Tempo: steady, hold. 
Modification: hammer curls. 

- grip a plate with both hands, neutral grip 
- pin your elbows by your sides. 
- squeeze the plate as you curl it up towards your chest
- contract the biceps. 
- complete reps for 15 seconds 
- then hold the plate at a 90 degree bend in the arms for 15 seconds. 
- alternating 15 seconds reps, and 15 seconds hold for 1 whole minute.

Plate Curls

Reps: Failure [complete as many reps as you can with good form at each weight] 
Tempo: quick 

[check back at week 2/day 2 for your burnout number to beat at each weight. Track the reps you are able to complete at each weight, we will revisit this one.]

 * remember, do not stand directly in front of the dumbbell rack for this one if there are others using the dumbbells. 

- pick 3-4 weights to work with. [heavier to lighter]
- begin with the heaviest weight 
- hold the dumbbells with a neutral grip and pin your elbows by your sides 
- alternate curling the dumbbells up towards your shoulders in a “sprinting” motion
- use a quick pace and complete as many reps as you can with good form before dropping to the next weight 
- continue this movement at each weight, dropping down only when form falls. 
- a little movement side to side is ok. If you start to feel your traps raise or shoulders take over, that is your sign to drop weight each time.

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Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

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On paper it doesnt look bad.... in practice.....im dying lol

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

Really feel the burn! Intense. Thank you!

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Wish it had more core but shoulders are on 🔥!!

Mena

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Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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