Name: Playbook - Tori Elizabeth Fit - Wednesday Back and Biceps (Home)
Uploaded: 2025-12-04T19:59:10.900Z
Duration: 60 min
Description: Wednesday Back and Biceps (Home)

Brin

- 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

Wednesday Back and Biceps (Home)

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!!

Wednesday Back and Biceps (Home)

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