Name: Playbook - Sam Sweeney - W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]
Uploaded: 2025-04-19T01:04:39.208Z
Duration: 60 min
Description: W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Felicia

Alexandra Casi

The rack run burns but it forces me to push.

Kimberly R

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]

Holy hell that Bulgarian split squat super set was insane!

Natalia

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

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

Wow tough but swollen in a good way.  Thank you!

Bianca

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

Graziella

Tysheena

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

Shakira

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

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

A really nice change/ challenge to my norm :)

Nicole

Kathleen

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

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

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

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

Exhausting workout but so good!!! Crushed those quads!

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

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

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

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

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

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

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

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

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

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

Joanna

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

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

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

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

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

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

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

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

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

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

Great chest day 💪🏼 loved the single arm chest press!

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]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

Michele

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

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

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

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

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

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

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

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

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

Veronica

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

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

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

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

Célia

Great shoulder burn and abs at the end were good.

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

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

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

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

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

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

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

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

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

I’ll be feeling that later… but I’m getting stronger.

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

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

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

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

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

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

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

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

Feeling pumped after this one 🫶🏼💪🏼

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

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

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

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

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

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

These are two core moves to save in the memory bank 🫶🏼💪🏼

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

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

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

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

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

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

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

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

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

Gironda Rows are my favorite 🫶🏼💪🏼

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

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