Name: Playbook - Dana Linn Bailey - 6/16 | CHEST/TRICEPS
Uploaded: 2026-06-14T12:01:46.604Z
Duration: 60 min
Description: 6/16 | CHEST/TRICEPS

Nicole

Lacey

Malanie Seowtewa

Isaac

Definitely had to dig deep today, got it done tho!

Nikki

Tammy

Martha

Trish

Colleen

Michelle

lynzi

Jonathan 

Had to push through this one today, but got it done..

Sherry Weidner

Raquel Ortiz

Too many exercises I cannot complete at my gym. Not the best session for me. Can’t do any of the bench with cable options

Claudia

Elisa

Carrie

Jamie

Meghan

Jeff

Shannon

Bobbi

Tamara

Alessandra

Amber

Chest/Triceps 

1. Incline Bench Press — 4 x 6
NOTES: you may have a couple warmup sets before getting to working set weight

2. Superset
	- Decline high to low cable fly— 4 x 12/10/8/8
	- Deficit push-up — 4 x fail

3. Superset
	- Flat DB 5 sec eccentric Press — 4 x 6
	- Seated DB Front Raise — 4 x 10-12
NOTES: 5 sec eccentric you are just lowering the weight on a 5 second count.  This is more time under tension plus you wont have momentum out of the bottom, so you are going a bit lighter than you normally would for 6 reps.

4. Superset
	- Seated Low to High Cable Fly —4 x 12/10/8/8
	- Incline bench cable incline press— 4 x 8

5. Close grip bench press — 4 x 12/10/8/6

6. Leaning bodyweight skull crushers — 3 x fail

- Lay down on the flat bench, grasping the barbell with an overhand grip that is wider than shoulder-width, unlock the bar from the rack and hold it straight over you with your arms locked
- Lower the bar slowly until it nearly touches your mid chest
- After a second pause in the stretched position, press the bar back up to starting position using your chest muscles

Barbell Incline Bench Press

Superset:
	- Decline high to low cable fly— 4 x 12/10/8/8
	- Deficit push-up — 4 x fail


Decline Lying Cable Chest Fly

- Start in push up position with hands elevated the top end of the dumbbells (or just by the handles)
- Lower your chest to the ground as far as you can go
- Straighten your elbows and press yourself back up

Deficit Push-Up

Superset 

Superset
	- Flat DB 5 sec eccentric Press — 4 x 6
	- Seated DB Front Raise — 4 x 10-12
NOTES: 5 sec eccentric you are just lowering the weight on a 5 second count.  This is more time under tension plus you wont have momentum out of the bottom, so you are going a bit lighter than you normally would for 6 reps.


- Lying on the flat 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

DB Flat Bench Press (5sec eccentric)

- Sit upright, 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

DB Seated Front Raise (10-12)

Superset
	- Seated Low to High Cable Fly —4 x 12/10/8/8
	- Incline bench cable incline press— 4 x 8


- Start by sitting tall, a cable handle in each hand
- Bring your hands together forward and up engaging your upper chest
- Pause and let your arms return back to the starting position

Seated Cable Low to High Fly

- Start seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline Cable Chest Press

- Lay down on the flat bench, grasping the barbell with a close overhand grip, that is just inside shoulder-width, unlock the bar from the rack and hold it straight over you with your arms locked
- Lower the bar slowly until it nearly touches your lower chest
- After a second pause in the stretched position, press the bar back up to starting position using your triceps and chest muscles

Barbell Close Grip Bench Press

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight Leaning Skull Crushers (Bar)

6/16 | CHEST/TRICEPS

Cynthia Biscaino

Susan

How do those calf raises start out like cake, then finish with me crying…?? Haha great leg day!

6/16 | CHEST/TRICEPS

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