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]

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.

Burnout Challenge: Rack Run

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

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

Olivia

Good workout overall! Ramped my HR up like crazy & I just finished marathon training so that was nuts!!

Abbey

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

Anto

Lindsay

Amina

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Alex

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Serena

Heather

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

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

Christina

Diana

Theresa

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

Katie

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

Paige

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

Kept going! It was a challenge but a good one!

Weronika

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

Judith

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

Jessi

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

These are definitely getting harder. Wow!!!

Can’t do deadlifts but a great back and bi

Kerenn

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

Jackie

Chantae

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

Meena

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

Such a challenging workout but oh so good! And only week 3! 🔥

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

Lisa

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

Melissa

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

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

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

Those abductor planks are way more challenging than they look

Danelle

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

Kelby

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

Beth

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

These circuits are great for a good sweat and getting that heart rate up

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

Sara

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

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

Katie Schultz

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Marina Pillyawets

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

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

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

Shekinah

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

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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

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

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

Veronica

Taylor

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

Amazing these full body days are the best

Gillian

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👏🏽

Micaela

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

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

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

Workout is great but I couldn't finish it today I feel off 🥲

Jagriti Bisht

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😅

W8/D5  Full Body [CHALLENGE WK8/DAY5]

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]

Community

More workouts from Sam Sweeney