Name: Playbook - Sam Sweeney - W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]
Uploaded: 2024-11-24T23:24:38.333Z
Duration: 65 min
Description: W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Feeling jacked after this one 🫶🏼💪🏼

Alexandra Casi

Back and biceps day… is my favorite day.

Kimberly R

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

Dedra

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

Tamara

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

Daisy

Christina

Jacque

Shekinah

yangBAE

Darrien

Laura Brown

Veronica Ayala

The progress from the program is mind blowing! Thank you for such an amazing workout!

[Challenge week 7/day 2]

Training Day Overview: 

Suggested accessory equipment: large loop band for pull ups, if needed- or weight belt for weighted pull ups, if needed. 

Warm up: Foam roll, 10 mins steady state cardio, upper body warm up from app.

Warm Up Sets: 1-2S
Rep Range: 2-4R
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 [banded/assisted or weighted]

Rep Range: 10R
Tempo: Steady
Modification: dumbbell bent over row

**rest time between sets is only 30 seconds. 

- set up the barbell on the rack at knee height. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling of the barbell is a good frame of reference.]
- keep a neutral spine as you stand and un-rack the barbell. 
- step back ~2-3 steps and take a stance shoulder width or slightly inside. 
- tuck the chin and keep the spine neutral
- hinge the hips back and bend forward until your chest is facing the ground, arms extended down
- bar should hang in line with your front delts. 
- hold the brace in this position
- retract your scapula and drive your elbows back towards your waist. 
- elbows and wrists should stay in line
- elbows should be at a 45 degree angle from your torso at the top of the rep. 
- row the barbell to your mid chest 
- release the barbell with control until arms are fully extended. 
- keep wrists straight throughout.

Barbell Bent Over Row

Rep Range: 5R drop 10R [drop the weight by 20-50% on your drop set]
Tempo: 3 second pause at the top of each rep on the first 5 reps, steady tempo on your drop set. 
Modification: single arm dumbbell pullover. 

- attach a single arm attachment [or single rope attachment ] and position the cable high. 
- grip the single arm attachment with one hand and face the cable. 
- step back about 2-3 steps. 
- position yourself so the cable is in line with the arm pulling. 
- keep a neutral spine and bend your chest forward just slightly. 
- keep only a slight bend in your elbow as you pull the attachment down, towards your hips. [pin the scapula down]
- contract your lat [hold for 3 seconds on the first 5 reps]
- release with control until your arm is fully extended back towards the cable. 
- complete 5 reps with a 3 second pause at the top of each rep before dropping the weight by 20-50% and completing  10 reps more with a steady tempo. 
- repeat on the other side.

Single Arm Straight Arm Pulldown

Rep Range: 5R drop 10R [drop the weight by 20-50% for your drop set]
Tempo: 3 second hold at the top of each rep on your first 5R, steady tempo on your drop set. 
Modification: Banded pulldown, or close grip landmine row. 

- position yourself on the lat pulldown bench so you are seated at the edge of the bench, knees pressed up into the pad of the bench- driving the balls of your feet through the ground and flexing your calves [this will help your hold the brace]
- grip the close grip attachment and lean your torso back so your chest is facing the cable. 
- depress your scapula as you pull the cable, driving your elbows straight down and squeezing them in tight to your sides. 
- release the cable with control until your arms are fully extended back towards the cable. [make sure to depress the scapula and pin them down again as you move into your next rep]
- hold for 3 seconds at the top of the rep on the first 5 reps before dropping the weight by 20-50% and complete 10 reps more.

Close Grip Cable Pulldown

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell concentration curls [in a seated position, bend forward keeping a neutral spine and pin your elbows to the insides of your knees.] 

- position yourself on the preacher curl machine [seated or standing, leaned into the pad]
- connect your arms to the pad from armpit to elbows. 
- grip the bar with a supinated grip. 
- push your triceps into the pad as you curl the bar up towards your front delts. 
- release with control until arms are fully extended
- keep elbows in line with the shoulders [don’t let them cave or flare]
- try to avoid the shoulders rolling forward, pin the scap down and keep the shoulders pinned back.

Preacher Curl Machine

Rep Range: 15R
Tempo: steady 

- stand with feet together, dumbbell in each hand, arms down by your sides. 
- start with palms facing back, elbows pinned by your sides. 
- as you curl, rotate your palms until they are facing up at the top of the curl. 
- contract the biceps
- as you lower the dumbbells, rotate the palms until they are facing back  at the bottom of the rep [arms extended down by yours sides]

Dumbbell Corkscrew curls

Time: 1 minute
Tempo: steady 
Modification: bent over reverse fly, or machine reverse fly. 

**pause as needed throughout the 1 minute but try to keep a steady pace

- grip a dumbbell in each hand and set up on the hyperextension machine so the pad is at or just slightly below your hips. 
- press your quads/hips against the pad and keep a very slight bend in the legs, don’t lockout. 
- brace your core and keep a neutral spine as you lower your chest to face the ground, arms extended down- dumbbells in line with the front delts. 
- as you use your trunk/low back to raise your torso, retract the scapula and fly the dumbbells back. 
- raise until your chest is facing forward and the dumbbells are in line with the shoulders at the top of the rep. 
- lower the arms and the torso back towards the ground with control. 
- keep it one fluid motion
- hold tight brace in your core by squeezing the glutes and keeping neutral spine.

Back Extension Dumbbell Reverse Fly

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

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

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

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

Kylene Cotton

I felt every muscle 
It was tough but I feel amazing!!

Shakira

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

Bianca

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

Craziest shoulder workout I’ve ever had. I’ve never felt that type of burn before.

Best damn shoulder day in a long time!! 💪🏼

Jessica

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

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

Lori

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

Kathleen

Super hard but GREAT workout! Feeling good!

Audrey

Jenna

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]

Yenny

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

Felicia

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

Serena

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

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

Michele

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]

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

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

The rack run burns but it forces me to push.

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

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]

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]

Great shoulder burn and abs at the end were good.

These tri sets are tough!! Loving this program! 💪🏼

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 🫶🏼💪🏼

Célia

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]

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 🫶🏼💪🏼

Great back and biceps for the last week 💪🏽🔥

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

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

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

One of my favorite workouts for sure. The B-Stance good mornings were awesome!

Love the landmine with knee drive! Great for runners! 🏃‍♀️💪🏼🫶🏼

I might not be able to walk later but it was so good.

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

Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

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

Becky

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Favorite chest and tri day of the program.

The ending was a real glow up for triceps 🫶🏼💪🏼

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

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