Name: Playbook - Tori Elizabeth Fit - Monday - Back and Biceps
Uploaded: 2025-12-04T19:59:10.065Z
Duration: 50 min
Description: Monday - Back and Biceps

my arms are so ded🥵 felt so freaking good tho

sofia law

Abbi

Hannah Weatherly

Tierra

Amazing as always! So excited for new workouts!!

Kailee

That was tough! Definitely going to have jello arms tomorrow. 
I did have a hard time finding places in my gym to do some of the exercises and it was time consuming to switch between all the different places to do the exercises. But I’ll plan better tomorrow. Can’t wait!

Jamie

Selina

Warm Up- Incline Treadmill

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Superset 1

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded assisted pull-up

- Hold dumbbell in between your hands 
- curl upwards using your biceps 
- lower slowly

Waiter Curl

Superset 2

Step Back Fly

Around The World Biceps

Superset 3

- Holding the weight at your chest
- alternate lifting your knee up to 90 degrees, keeping your core engaged
- slowly bring it back down

Knee Ups

- hold kettlebells/dumbbells in each hand
- one parallel to the floor, the other down by your side
- engaging the core, being your knee up to a 90 degree angle slow and controlled
- bring it back down keeping the core engaged
- repeat on both sides

Single Leg Knee Up

- Lean to one side with a dumbbell/kettlebell engaging your obliques
- bring it back up engaging your core
- Focus on a slow controlled movement

Standing Oblique Crunch

Monday - Back and Biceps

Monday: Pull Day + Abs

Tuesday: Glutes + Hamstrings

Wednesday: Full Body

Thursday: Push Day + LISS

Friday: Leg Day

Had to take a few months off and finally getting back to it today. This felt great!!

Monday - Back and Biceps

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