Name: Playbook - Sam Sweeney - W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]
Uploaded: 2024-08-04T15:51:26.349Z
Duration: 65 min
Description: W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

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

Dedra

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

Colleen

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

Tamara

Felt so weak today but pushed through 💪🏻

Olivia

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

Beth

Kelby

Jacque

Bryanne Mathews

Matt Cowie

I did not mean to leave that “poor” comment! I loved the workout!

Diva

Could actually do the mod supinated pull ups this time!

Jennifer

My arms were so fatigued by the end of this 🔥

Kolbi

Lorena

Sunday morning routine let’s get some good vibes 😎

yangBAE

Warit

Vanessa

[Challenge week 5/day 2]

Training Day Overview: 

Warm Up: foam roll, 10 mins rower [or steady state cardio of your choice], dead hang from bar.

Warm Up Sets: 1-2S
Rep Range: 4-6R
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 [assisted or weighted for difficulty]

Rep Count: 10R
Tempo: Steady 
Modification: no deficit, standard barbell deadlift [or dumbbell/kettlebell deadlifts] 

*use a plate or a platform that is 1-2” high as your platform. 

- position yourself on top of the plate or platform, feet hip width apart. 
- grip the platform with your feet [tripod]
- line the loaded barbell up with your mid shoelace. 
- keep a neutral spine and push the hips back as you bend forward to position your grip on the barbell. 
- use an overhand grip or an under/over grip (feel free to use straps/wraps)
- grip the bar outside of hip width, somewhere between the edge of the knurling and a thumbs distance from the edge of the knurling on each side [this will partially depend on your body mechanics]
**death grip
- keep the shins vertical
- activate the lats by depressing the scapula and pin them down. 
- take a big bracing breath and drive your feet through the platform 
- leg press the weight up until the bar reaches your knees 
- immediately snap the hips in to finish the lift and stand. 
- lower with control and lightly tap the ground. 
**try not to reset in between each rep. Use this as a test of endurance for both your posterior chain and your grip strength. If you need to reset in order to keep form, definitely do it. Never sacrifice form for pace. 
-

Deficit Deadlifts

Rep Count: 20R
Tempo: steady
Modification: banded lat pulldown or dumbbell pullovers. 

- position yourself on the lat pulldown machine so you are seated at the very edge of the bench. 
- drive the balls of your feet through the ground and press your knees up into the knee pads [calves flexed to hold this position.]
- grip the handles with each hand, neutral grip. 
- lean the torso back just slightly [~45 degrees] 
- depress the scapula and pin them down. 
- start with arms extended. 
- keep a neutral grip as you pull the cables and drive the elbows down towards the ground
- allow pinkies and elbows to flare out just slightly, keeping the elbows about 45 degrees from the torso at the bottom of the rep. 
- contract lats
- release cables with control until arms are fully extended.

Neutral Grip Double Cable Lat Pulldown

Rep Count: 30R
Tempo: steady 
Modification: superman lat row with dumbbells or band, or Superman’s with no weight. 

- set up on the hyperextension machine so the pad is in line with the crease of your hips, or just slightly below. 
- grip a dumbbell in each hand with a neutral grip 
- begin with arms extended and chest facing the ground. 
- use your low back to lift the torso, while simultaneously using the momentum to row the dumbbells back by retracting the scapula and driving your elbows towards your waist  
- the chest is facing forward at the top of the rep
- contract the mid/low back 
- lower your torso as you extend the arms back down towards the ground. 
- keep a neutral head/neck/spine throughout. 
- keep feet planted on the platform.

Back Extension Rows

Triset

Rep Range: 6-8R
Tempo: 2 second pause at the bottom of each rep

- sit on a bench with back support, plant feet firmly on the ground. 
- grip a dumbbell in each hand [neutral/hammer grip] and begin with arms down by your sides. 
- keep your elbows tucked by your sides as you curl the dumbbells up towards your front delts, lead with the thumbs
- contract the biceps at the top
- lower with control until arms are fully extended, pause for 2 seconds in this lengthened position 
- keep elbows from coming forward and traps from raising as you curl the weight up. 
- keep back pressed into the back pad.

Seated Hammer Curls

Rep Range: 8-10R each side 
Tempo: 2 hold at the top of each rep 
Modification: can support arm on incline bench. 

- sit on a bench and plant your feet in a wide stance. 
- grip a dumbbell in one hand
- keep a neutral spine and lean the torso forward just slightly
- pin the elbow of the working arm to the inside of the knee/leg on the same side [this will be your stability]
- push the elbow against the inside of the knee as you curl the dumbbell up towards your shoulder [supinated grip/standard bicep curl grip]
- pause for two seconds at the top of the rep, the contraction of the bicep
- lower the weight with control until arm is extended again. 
- repeat on other side.

Seated Single Arm Concentration Curls

Compound Set

Rep Count: 10R 
Tempo: steady/quick
Modification: bend the legs and plant the feet on the ground to assist your upper body in pulling. 

**only 10 seconds rest between each set. 

**The higher you position the bar for an inverted row, the more assistance you will have. The lower the bar, the less assistance. 

- position the bar at a good height for you to set up in an inverted row position. 
- grip the bar at the edge of the knurling on each side [or thumbs distance in] with a supinated grip. 
- extend your legs out straight 
- raise your hips so they are in line with your legs and torso and pin them in place [they should not fall as you row]
- retract the scapula, bend the elbows, and drive your chest to the bar
- lower the body with control until arms are fully extended. 
- short rest times so keep an eye on the clock in this position. 
- keep wrists straight

Supinated Grip Inverted Rows

Time: Failure [hold on to the bar as long as you can]
Tempo: hold
Modification: use a band or assisted pull up machine or modify with supinated grip inverted rows. 

**Check back at your tracked time from weeks 1 and 3 for your time to beat. Keep track of your time, no matter how short or long, we will revisit this**

** feel free to use assistance on this**

- use a bench to position yourself on a pull up bar. 
- grip the bar with a supinated grip, just outside shoulder width. 
- jump yourself up to the bar, get your chest to the bar
- tuck your elbows to your sides, use your lats. 
- squeeze the glutes and brace your core
- hold this position as long as you can, drop until your arms are extended, count entire hold.

Burnout Challenge: Chin Up Iso Hold

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

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

Brittany

Jessica

Couldn’t finish the workout just due to lack of fitness. Will need to lower weight or do body weight until I get back into the swing of things

Janna

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

Bri Quinn

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

Priscilla

Always love back and biceps. 💪🏽 my arms were toast at the end though lol

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!

Blake

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 🏋🏻‍♀️

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]

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]

My arms are toast. Loved the workout though 💪🏽

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

Stephanie

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

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]

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

Christina

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

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

Becky

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.

Serena

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]

🔥🔥 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]

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!!!!

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

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