Name: Playbook - Tori Elizabeth Fit - Thursday: Push Day + Liss
Uploaded: 2025-12-04T19:59:08.490Z
Duration: 60 min
Description: Thursday: Push Day + Liss

Mickele Mills

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- 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

Flat 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

- 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

- Get down on all fours, placing your hands on the ground or holding a DB directly under your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one (Keep the elbows tucked close to your sides)
- Get as close to the ground as possible
- Engage your chest and triceps, imagining you are pushing the ground away from you as you press yourself back up to starting position

Tricep Push Ups

Treadmill Walk

Thursday: 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!!

Thursday: Push Day + Liss

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