Name: Playbook - Tori Elizabeth Fit - Monday: Push Day + LISS
Uploaded: 2025-05-08T20:52:33.760Z
Duration: 55 min
Description: Monday: Push Day + LISS

- Sit in an upright position, holding a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Seated DB Shoulder Press

- Stand upright, and lift the dumbbell to the top of one shoulder
- Overlap your hands under the top head of the dumbbell, then press it into an overhead position
- Slowly lower the dumbbell behind your head into a stretched position by flexing the elbows
- Press the dumbbell back up to starting position, flexing the triceps at peak contraction

DB Standing OH Tricep Extension

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Pushdown

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Standing DB Front Raise

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Keeping a slight bend in the elbows, and your scapula retracted, lower the dumbbells out and down to either side in a semicircular arc
- Lower the dumbbells until you get a deep stretch of the pec muscles
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Flat DB Chest Fly

- Step onto the StairMaster and hold the handrails for balance
- Select your desired speed and resistance level using the control panel
- Begin stepping in place by pressing down on the moving steps, alternating your feet as if you are climbing stairs
- Keep your posture upright, with your core engaged and your gaze forward
- Establish a steady, controlled pace, ensuring each step is complete before moving to the next one (you may remove your hands from the rails if you feel comfortable doing so)

Stairmaster

Monday: Push Day + LISS

Tuesday: Glutes + Hamstrings

Wednesday: Full Body

Thursday: Pull Day + Abs

Friday: Leg Day

Brianna Lundberg

I think it was too short. i finished in 37 minutes.

Carrie

Monday: Push Day

Tuesday: Hamstrings + Booty

I’m finally getting back in the gym after 2 months, this mornings workout was great 🔥

Lexi Cobb

Monday: Push Day + Abs

Thursday: Pull Day + LISS

Emma

Kathleen

Victoria

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

Monday: Push Day + LISS

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