Name: Playbook - Dana Linn Bailey - 6/23 | CHEST/TRICEPS
Uploaded: 2026-06-23T17:32:35.305Z
Duration: 60 min
Description: 6/23 | CHEST/TRICEPS

Sherry Weidner

Isaac

Martha

Ashley

Colleen

Michelle

Raquel Ortiz

Roseline Wisseh

Falon

🔥 gotta be careful with the shoulders on this one!

Brenda

Linnea

Jamie

Candace Myer

Bobbi

Shannon

Rebecca

Muriel

Meagan

Monica

Chan

Lindsay

CHEST/TRICEPS

1.  Alternating High Cable Flys — 4 x 14/12/10/10
NOTE: You will alternate from fly out towards your chest then flying more downward in a decline fly. You are counting each rep.

2. Superset
	- Incline DB Press — 4 x 10/8/8/8
	- Single DB front Raise— 4 x fail

3. Superset
	- Low to high Cable fly— 4 x 12/10/8/8
	- Deficit pushup — 4 x 10-12

4. Flat DB Key Press — 4 x 8-10

5. Tri-set:
	- Weighted Bench Dips — 3 x 10-12
	- Dropset to Bodyweight Bench Dips — 3 x fail
	- Close Grip Pushup (on floor or hand on bench) — 3 x fail
NOTE: for the pushups, to get more reps or if you are struggling from the ground , place hand on bench in close grip, it will lighten your bodyweight.

6. Single arm cross body tricep extension — 3 x 12-15


- Keep your chest up throughout both flies
- Keep a slight bend at the elbow 
- Focus on engaging your chest as your bring your hands forward
- Pause and return to the initial position

NOTE: You will alternate from fly out towards your chest then flying more downward in a decline fly

Alt Cable Chest Fly

 Superset
	- Incline DB Press — 4 x 10/8/8/8
	- Single DB front Raise— 4 x fail


- 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

DB Incline Bench Press

- Sit on the front edge of the seat
- Grip one heavier dumbbell with both hands
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Single DB Front Raise

Superset 

Superset
	- Low to high Cable fly— 4 x 12/10/8/8
	- Deficit pushup — 4 x 10-12


- Set the pulleys to the appropriate height and weight (The pulleys should be at the lowest setting)
- Grab each handle attachment with a semi-supinated grip (underhand and in), stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Extend your arms by your side with a slight bend in your elbows (You will keep this bend constant throughout the entire movement)
- Exhale as you bring the handles up and in, making a semi-circle motion directly in front of you by pulling the cables together until both hands meet (Squeeze your upper chest as you perform this motion)
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Low to High 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 (10-12)

- Begin by lying supine on a flat bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

Flat DB Key Press (8-10)

Tri-set:
	- Weighted Bench Dips — 3 x 10-12
	- Dropset to Bodyweight Bench Dips — 3 x fail
	- Close Grip Pushup (on floor or hand on bench) — 3 x fail
NOTE: for the pushups, to get more reps or if you are struggling from the ground , place hand on bench in close grip, it will lighten your bodyweight.


- Sit upright on the edge of a bench or box, with a weight on your lap
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Elevate both feet in front of you, so you are supported on your heels and both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Weighted Bench Dips with Feet Elevated (10-12)

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Elevate both feet in front of you, so you are supported on your heels and both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Bench Dips with Feet Elevated

- Get down on all fours, placing your hands on the ground 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

Close Grip Push-Ups

Tri-set 

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Crossbody Tricep Extension (12-15)

6/23 | CHEST/TRICEPS

When I read it I thought ' that doesn't look too bad' 😂those goblets get me every time!

6/23 | CHEST/TRICEPS

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