Name: Playbook - Tori Elizabeth Fit - Thursday Back and Biceps (Home)
Uploaded: 2023-12-04T02:11:12.510Z
Duration: 60 min
Description: Thursday Back and Biceps (Home)

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

- Bend forward at the waist slightly keeping your back straight and chest up
- Palms facing Away from you
- Pull the dumbbell to your torso by flexing the elbow and retracting the shoulder blades
- Reverse the motion to return the weight to the starting position

Dumbbell Underhand Row

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

Dumbbell Bicep Curl - Upper Half

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

Dumbbell Bicep Curl - Lower Half

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

Dumbbell bicep curls

Bicep Finisher

Replace the TRX bands, with a slider or towel.

- 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

Towel Abs

Thursday Back and Biceps (Home)

Brandye

Amanda

Mickele Mills

Monday: Push Day + LISS

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

Kailee

Katie

Emma

Tuesday: Glutes + Hamstrings

Wednesday: Full Body HIIT

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

Kathleen Brumagim

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!

Thursday Back and Biceps (Home)

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