Name: Playbook - Tori Elizabeth Fit - Day 4 - Back and Biceps
Uploaded: 2023-12-04T02:11:13.661Z
Duration: 60 min
Description: Day 4 - Back and Biceps

Had to do this workout from
Home bc I have a sick baby but woah…. It’s a Spicey one 😬

Katie

Woooo!! This was a spicy one, biceps on fire 🔥

Kailee

- start with your arms extended right below the bar
- engaging your back, pull yourself up to the bar
- slowly lower back down

Barbell Pull Up

- Hinge at the hips and come down with a neutral spine
- Pull one dumbbell up engaging your back while the other is working 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell row holds

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your belly button
- Lower down slow and controlled

Weighted Barbell Rows

Back Attack

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at halfway of the curl as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep side curls

Bicep Burn

Repeat each exercise, right after the other. Rest after each round.

- start with the barbell at a 90 degree angle
- engage the biceps and curl the barbell up to your shoulders
- lower back down to 90 degrees

Barbell Upper Half Bicep Curl

- start with the barbell down at the bottom
- engage the biceps and curl the barbell up to a 90 degree angle
- lower back down

Lower Half Barbell Bicep Curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Bicep Finisher

- start with your feet elevated in the TRX bands
- lift your hips to the ceiling while keeping the abs engaged 
- lower back down slow and controlled

TRX Pike

- Start in a high plank position with your feet in the TRX handles
- Drive your knees towards your chest one at a time back and forth 
- slow and controlled movement 
- repeat on each side

TRX mountain climbers

- Place your feet in the TRX Bands
- Bring your knees to the outside of your elbow
- Keep your core engaged
* Work both sides

Oblique crunches

TRX Abs

Day 4 - Back and Biceps

Brandye

Amanda

My arms are dead! Shoulders and triceps are burning so bad! Such a good way to start a Monday! 🔥

Monday: Push Day + LISS

Wooohhh I just love a spicy booty day 🙌🏼 this was fabulous

Tuesday: Glutes + Hamstrings

Almost skipped this one!! I have to force myself to do the HITTS!  But better for it!!

Wednesday: Full Body HIIT

Ella

Kathleen Brumagim

Thursday: Pull Day + Abs

I didn’t know a bosu ball could cause me so much pain. The quad burn I needed 🫶🏽🫶🏽

Alli

Friday: Leg Day

Arms are on fire! Such a great workout that made me feel like I actually did something 💪🏻

Jane

My arms are literally jelly!! Such a 🔥 workout!

Rheagan Garcia

Monday: Push Day

Madison

kayla

Not sure if the legs are still connected to my body after that one

Just started your free 7 day trial and I’m already hooked. Thanks so much tori!! So glad I found you on TikTok💓

Andie

Makenzie

Loved it!! I couldn’t see the cardio video though:(

Jenna

Feeling the burn! 🔥 my biceps are on fiirrreeee!

Thursday: Pull Day + LISS

There’s are so much awesome workouts to get me started back into the gym after have my babies! Can’t wait to get consistent and use these workouts every week!

I’m dying….cant even lift my arms…soooo good!! 🔥🔥🔥🔥

Brandi

My arms were absolutely quivering by the last set of pushups!

Alexandra

Abby

One of my fave workouts I’ve ever done. Hit absolutely everything. 🔥🔥🔥

Abbie

I’m new to working out so it was difficult but I loved it!!

Michelle

Wednesday: Full Body

Great! I had to modify my jump after high knees

Laken

It was great! I did have to do it at home today but still was great

I’m for real obsessed with this workout!! Simple moves but so so effective! Feeling strong 💪🏼

I’m obsessed with this workout! This will definitely be one I come back too!

Berenice

Jillian

Sierra

loved this workout! my glutes are on fire!

Kyendra

Sydney

Such an amazing workout! Huffing and puffing over here!

Love that you are putting out more home workouts! Killer!!

Hailey

Wooo so good!! This was a spicy one. Back & biceps on fireee 🔥

hope

It was good! Excited to try out your workout program :))

Kelsey

Monday: Push Day + Abs

Carigan

Hard. Kicked my booty especially for it being my first workout with you

Paeton

Tricep dip back to back days killed me. But so so good✨

Brin

Sooo good!! Feeling strong! I love a good back day 🥵

Alicia

Courtney

Did everything with the band and holy smokes!!!! My legs and glutes are on fire! 🔥 🫣🥵

Don’t mind me, just waddling out of the gym

Woof. Only made it three times through but what a great set.

Carmen

Aubree

A short warm up and cool down and more info on how to incorporate the other leg into things that only show one leg being done but say work other leg in a way to log it

honestly, at the beginning i didn’t think i was going to like it but it was actually really awesome!

Glutes and Hams are feeling it! Last one was rough! 🥵

Tuesday: Hamstrings + Booty

Allison

Oh man! Those around the world curls were such a good burner!

Wooooh this was a good one!!! Biceps are burnin 🔥🙌🏼

Thursday: Pull Day

Loveeeed! Just wasn’t able to do the push ups because ya girl has no upper body strength

Lindsey

These workouts are what get me through my day! Always challenging me to do better each time. Love them!

Rachel Acevedo

But I did love it !! Feel great and energetic to take on my day

brianna bruno

I increased the weights Ive been using and loved the progress I've made since doing your workouts!

Haley

I had no idea my biceps could burn as much as they did!! So good!

Lyndsie

Katelyn

Actually killed me! But it felt so good!!!!

The TRX is so humbling on my postpartum body 😅

Nicole

Great workout! Currently hobbling my way out of the gym…😂😅🥲

Kyle

oh I’m gunna be feeling this tomorrow 😮‍💨🔥

Taylor Anne

Wow! I was dripping sweat after the first rotation! 🥵

Woooo this was a sweaty one!! Felt so good 🔥 💪🏼

Hannah Weatherly

emily

Tabitha

Sami

So easy to follow! Easy enough for beginners but challenging enough for long time gym goers!

Jenessa

Elisabeth

Fire🔥
Easily my favorite days to work out! My glutes and legs always feel the burn!

Danielle

Audrey Cunningham

Done on 25 minutes. Such a quick and great workout!

Perfect upper body day to get me motivated again 🤩💪

Alana Yuskin

So good!! The incline bicep curls are killer

Aubrey

Favorite workout!!!! It never fails! Leg day is always going to be fire 🔥 🥵❤️

so good i just love the workouts and the convenience of showing up to the gym without making a workout plan!!

Abbi

Jazmine

I am so sore today, such a great workout!!

Day 4 - Back and Biceps

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