Name: Playbook - Tori Elizabeth Fit - Thursday: Pull Day + Abs
Uploaded: 2026-06-04T21:26:30.874Z
Duration: 60 min
Description: Thursday: Pull Day + Abs

- Stand upright, holding a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Standing DB Hammer Curls

- Set up a cable pulley machine so the pulley system is positioned slightly above your head
- Reach up and grasp the rope with both hands, using a pronated grip (overhand)
- Step back until your arms are fully extended forward of the shoulders
- Pull the rope attachment straight toward your ears
- Keep your palms facing down as your elbows flare outward toward the sides, engaging the rear delts
- Pause at peak contraction before lowering the weight back down to starting position with control

Cable Face Pulls

- Grasp the parallel pull up bars with a neutral grip
- Hang freely with the arms extended
- Take a deep breath, squeeze your glutes and brace your core
- Depress the shoulder blades, then pull yourself up by contracting the lats as you flex at the elbows, driving them down toward the floor
- Pause at peak contraction, your chin above the bar
- Lower your body back to starting position under control, stretching the lats

Neutral Grip Pull Ups

- Stand upright, holding a barbell at arms length, forward of the body, with an overhand grip
- Hinge forward until your torso is slightly above parallel with the floor
- Row the barbell by driving the elbows behind the body while retracting the shoulder blades, pulling the bar toward the belly button
- Pause at peak contraction before lowering the bar back down to starting position with control

Bent Over Barbell Row

- Hold a dumbbell in each hand at arms length 
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Bicep Curls

- Sit down, holding a dumbbell
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the dumbbell to one side
- Twist your torso and bring the dumbbell to the opposite side
- Alternating back and forth for time or reps

Thursday: Pull Day + Abs

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