Name: Playbook - Tori Elizabeth Fit - Thursday Back + Bi’s (Gym)
Uploaded: 2025-12-04T19:59:10.940Z
Duration: 45 min
Description: Thursday Back + Bi’s (Gym)

It was great liked my noodle arms to the curb!

Naomi

Banded Back Fly

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

Hammer Curls

- With a close grip 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 close grip machine row

- Pull the attachment in towards your body with an underhand grip
- 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 underhand grip Machine row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Alternate between each exercise: 20 seconds sprinting, 20 seconds walking for a total for 8 minutes.

- Sprint as fast as you can for 20 seconds
- keep your knees high and use your arms to power through

Sprints

Walk

Treadmill Work

Thursday Back + Bi’s (Gym)

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!!

Kylee Schroer

Monday: Push Day + LISS

Alexandra

Jillian

Thursday: Pull Day + Abs

Sammy

Tuesday: Hamstrings + Booty

Going to be sore today! Super good workout🔥

BryDee Hansen

Monday: Push Day + Abs

Tuesday: Hamstring and Booty

Thursday: Pull Day & LISS

Amber McPherson

So good! So spicy! My shoulders are on fire 🔥

Thursday Back + Bi’s (Gym)

Community

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