Name: Playbook - Tori Elizabeth Fit - Monday: Push Day + LISS
Uploaded: 2025-12-04T19:59:07.799Z
Duration: 60 min
Description: Monday: Push Day + LISS

Hannah Smith

- 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 Press

- 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

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand tall, holding the bar at arms length, forward of the body, with an overhand grip
- Engage your core and pull the bar up toward the shoulders, keeping the bar close to the body, allowing the elbows to come up and out to the sides
- Pause at peak contraction before lowering the bar back down to starting position with control

Cable Straight Bar Upright Row

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control
- *This can be done with a single pulley (each side separately or together)

Rear Delt Cable Fly

- Lying on the flat bench, hold the bar using a overhand grip, arms extended above your shoulders
- Keeping the elbows in a fixed position, bend the elbows to slowly lower the bar toward the top of your head
- Extend the elbows, bringing the bar back up to starting position and flexing the triceps hard in the top position

Barbell Skull Crushers

- Grasp a dumbbell in one hand, hinge forward and support yourself with the opposite arm
- Bring your upper arm to your side, the elbow close to your body and the dumbbell hanging straight down below it (90 degree bend)
- Keep your elbow stationary as you press the dumbbell 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

Single Arm DB Tricep Kickbacks

Treadmill Walk

Monday: Push Day + LISS

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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