Name: Playbook - Tori Elizabeth Fit - Monday: Push Day + LISS
Uploaded: 2025-12-04T19:59:07.823Z
Duration: 55 min
Description: Monday: Push Day + LISS

Sammy

Incredible as always! Shoulders on fire 🔥

Kailee

- Set the bar in the rack so the bar is level with the upper chest
- Grasp the bar around shoulder-width, the barbell sitting in the meat of your hands or palms
- Un-rack the bar, keeping your wrists stacked over your elbows, which are tucked in
- Take a step or two back and position your feet roughly shoulder-width apart
- Press the barbell up by tilting your head back and pushing the bar upward and slightly back
- Once the bar passes your head, continue extending the elbows while pushing your head "back through" to a neutral position
- Pause at peak contraction before reversing the movement, lowering the bar back down to starting position with control

Barbell Standing Shoulder Press

- Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting
- With the outside arm, reach across your body, grab the handle
- Grip the machine with your inside arm for support
- Place your feet close to the pulley machine, allowing you to lean away from the machine
- Keeping a slight bend in the elbow, raise the handle laterally until even with the shoulders
- Pause at peak contraction, before lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Leaning Side Raise

- Lying on the incline bench, hold a dumbbell in each hand using an neutral grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

Incline DB Bench Press Close Grip

- 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

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

Incline DB Chest Press

- Kneeling while using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbell overhead by contracting the shoulder muscles and extending the elbow
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Kneeling DB Shoulder Press

- 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

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: Push Day + LISS

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