Name: Playbook - Tori Elizabeth Fit - Monday: Pull Day + Abs
Uploaded: 2026-06-04T21:26:30.881Z
Duration: 50 min
Description: Monday: Pull Day + Abs

- 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

- Set the appropriate weight on the cable machine and attach a single handle.
- Position yourself in a half-kneeling stance with your opposite knee on the floor (e.g., left knee down if pulling with the right arm).
- Grasp the handle with a neutral grip and position yourself far enough away so the cable is taut with your arm extended.
- Sit upright with your core engaged, ensuring your hips are square and your torso remains stable.
- Pull the handle toward your torso by driving your elbow down, keeping your arm close to your body.
- Pause at peak contraction, focusing on squeezing your back muscles, then extend your arm to return to the starting position with control.
- Complete the desired reps and switch sides.

Single Arm Lat Pull Down

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the lat bar with a wide overhand grip 
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Wide Grip Lat Pull Down

- Lying on the incline bench, 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 Incline Bicep Curls

Bicep Cross Overs

- Set the cable pulley to about mid-thigh height
- Facing the cable machine, hinge forward , holding the cable end with one hand, your arm bent to 90°
- Keep your elbow stationary as you press the cable end back, extending your arm behind you
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Monday: Pull Day + Abs

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