Name: Playbook - Sam Sweeney - W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]
Uploaded: 2024-08-04T15:51:26.320Z
Duration: 60 min
Description: W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

My arms are toast. Loved the workout though 💪🏽

Dedra

Jessica

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 mclaughlin

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.

Burnout Challenge: Rack Run

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

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

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

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

Sophie

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

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

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

Nyakeh

Manon Tessier

Laura

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

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

Priscilla

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

Slow and steady. Not esp sore in one area so I guess that’s good right?

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

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

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

Evan

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

Salima

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

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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

Dying after that workout 🏋🏻‍♀️

Colleen

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

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

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]

Renae Barbie

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Charis Gessel

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

Good but not enough abs and too much shoulders lol 🫠

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

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

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

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

My legs are on fire 🔥 struggling at the end 😪🫠

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

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

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

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

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

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

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

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

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

Love the Spanish squats and the Copenhagens!

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

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

Daisy

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

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

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

Hailey Williamson

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

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

Jozlinn

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

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

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

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

Haley Kadish

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

Mohammed

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

My glutes are on fire 🔥 from that workout. That monster walk had me 🥵

🔥🔥 loved it! Sweat bullets, worked hard 💪🏼

Jackie

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

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Great workout to end a challenge. 💪🏽 🔥Onto the next one to see some more gains. Will be back again for a third time.

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

Rhonda

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

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