Name: Playbook - Tori Elizabeth Fit - Thursday: Push Day + LISS
Uploaded: 2025-12-04T19:59:07.958Z
Duration: 50 min
Description: Thursday: Push Day + LISS

- 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

- 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, holding a dumbbell in each hand at the shoulders, using a neutral grip (palm facing in), your elbows 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
- Alternate Arms

Neutral Grip DB Standing Overhead Press

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

DB Standing Lateral Raise

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Stand in front of the cable pulley and grasp the bar with an Underhand grip
- 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 bar down to the front 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 Straight Bar Tricep Pushdown - Underhand grip

- 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

Thursday: Push Day + LISS

Monday: Pull Day + Abs

Tuesday: Glutes + Hamstrings

Wednesday: Full Body

Friday: Leg Day

Had to take a few months off and finally getting back to it today. This felt great!!

Thursday: Push Day + LISS

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