Name: Playbook - Tori Elizabeth Fit - Monday: Push Day + Abs
Uploaded: 2025-04-17T00:06:56.951Z
Duration: 50 min
Description: Monday: Push Day + Abs

Kierra

Mickele Mills

- 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

- 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 back, 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.

Neutral Grip 1/2 Kneel Cable Row

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the attachment with an underhand grip
- Keeping the upper arms stationary, exhale and curl the bar until your biceps are fully contracted and the hands are at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control

Cable Bicep Curls

Around The World Biceps

- 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

Back Fly

- 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

Side plank crunches - reps are for each side

Side plank crunches

Monday: Push Day + Abs

Monday: Push Day

Tuesday: Hamstrings + Booty

Emma

Wednesday: Full Body

Thursday: Push Day + LISS

Friday: Leg Day

Monday: Push Day + LISS

Tuesday: Glutes + Hamstrings

Thursday: Pull Day + Abs

Victoria

Great! I feel so excited and encouraged to keep going. I can’t wait to feel stronger and healthier.

Kathleen

Taylor

Thursday: Pull Day + LISS

Kailey

Kennedi

Hannah Weatherly

Tuesday: Glutes & Hamstrings

Wednesday: Full Body HIIT

Thursday: Pull Day & LISS

Jordyn

Tuesday: Hamstrings & Booty

ouchie in the best way possible!! such good sweat!

brielee

Killer, Won’t be able to walk today🔥

Great way to start the day! These legs are feeling it

Sigourney

Catrina

Shaking on the final wall sit. 🔥 Good start to the weekend!!

LEGS WERE SHAKING!!! Omg such a hard one!

Ashlynn Roberts

Holy crap!! This was tough I’m sweating🥵

Monday: Push Day + Abs

Community

More workouts from Tori Elizabeth Fit