Name: Playbook - Tori Elizabeth Fit - Monday: Pull Day + Abs
Uploaded: 2025-12-04T19:59:07.943Z
Duration: 55 min
Description: Monday: Pull Day + Abs

Kailee

- 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 tall, holding the bar at arms length, forward of the body, with an overhand grip
- Engage your core and pull the barbell up toward the shoulders, keeping the bar close to the body, allowing the elbows to come up and out to the sides
- Pause at peak contraction before lowering the bar back down to starting position with control

EZ-Bar Upright Row

- Stand upright, holding a dumbbell in one hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips, supporting yourself on the opposite side and allow the working arm to hang down from the shoulder
- Row the dumbbell up by driving the elbow behind the body while retracting your shoulder blade
- Pause and squeeze at peak contraction before lowering the dumbbell back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row

- 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

- 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

- 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

- Get into a plank position, face down with your forearms and toes on the ground
- Your elbows should be directly under your shoulders and the forearms pointed forward
- Your head is relaxed and looking at the floor
- Engage your abdominal muscles, drawing your navel to your spine
- Keep your body straight and rigid forming a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

Elbow Plank

Seasaw Plank

- Lie on your side with the feet stacked, toes pointed forward, the forearm on the ground with the elbow under the shoulder
- Draw in the belly button, brace the abs, and squeeze the glutes
- Lift the body off the floor and form a straight line from your head to your heels
- Hold this position for the desired time, then repeat on the opposite side

Side Plank

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: Pull Day + Abs

Community

More workouts from Tori Elizabeth Fit