Name: Playbook - Sam Sweeney - W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]
Uploaded: 2023-01-05T21:27:43.329Z
Duration: 65 min
Description: W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

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]

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

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

Krystal West

Evan

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

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

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

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

Parmida

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

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

Jessica

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

Jenn

Christine

Caroline

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

Erica

Stephanie

Rhonda

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

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!

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

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

Mena

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

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

Charis Gessel

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

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

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

Yaritza

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]

Every time I fall more and more in love with exercising. Addictive x

Jana

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

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

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

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

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

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

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Karen

my glutes have never come close to cramping lol.

Taylor

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 😅)

Julian

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

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

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

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

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

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.

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

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

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

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

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

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

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

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

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

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

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

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

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

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

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

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]

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

Daisy

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

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

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

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

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

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

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

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

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

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.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

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

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

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

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

Kiki

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

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

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

Kailey

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

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

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

I have definition in my triceps bc of these freaking workouts! 💪🏻

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

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

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

Haley Kadish

Sophia

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

Jackie

Danelle

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

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!

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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