Name: Playbook - Tori Elizabeth Fit - Monday: Pull Day + Abs
Uploaded: 2026-06-04T21:26:30.849Z
Duration: 60 min
Description: Monday: Pull Day + Abs

- 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

- Lay face down on the hyperextension bench, tucking your legs securely under the ankle pads
- Adjust the upper pad if needed so your thighs are flat against the pad, leaving enough room for you to bend at the waist without any restrictions
- With your body straight, cross your arms in front of you
- Start bending forward slowly at the waist as far as you can while keeping your back flat
- Lowering until you feel a deep stretch in the hamstrings and you can no longer lower without rounding the back
- Raise your torso back up to starting position with control

Back Extensions Body Weight

- 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

- Stand upright, grasping the bar at arms length in front of you, with an underhand grip
- Keeping the upper arm stationary, curl the barbell up until your biceps are fully contracted and the bar is at shoulder level
- Pause at peak contraction before lowering the bar back down to starting position with control
- Raise to half way then lower and begin the exercise again.

1.5 Barbell Curls

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Row the dumbbells up one at a time by driving the elbows behind the body while retracting the shoulder blades
- Pause and squeeze at peak contraction before lowering the dumbbell back down to starting position with control and repeat alternatively

Alternating Bent Over DB Row

- Place your upper arm comfortably on the preacher or incline bench, gripping one dumbbell with the arm extended, using a supinated grip (palm up)
- Curl the dumbbell upward until the bicep is fully contracted, your forearm perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position
- Complete desired reps then repeat on the opposite side

DB Preacher Curls

- Stand upright, with feet hip-width apart, holding a kettlebell in one hand at arms length
- Slowly bend to the side with the kettlebell, keeping your back straight and gaze forward
- Lift yourself back up to starting position, using your oblique to control the movement
- Complete desired reps then repeat on the opposite side

Monday: Pull Day + Abs

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