Name: Playbook - Dana Linn Bailey - CHELTS & TRI’S | Tuesday | 4/16
Uploaded: 2024-04-21T23:00:47.703Z
Duration: 60 min
Description: CHELTS & TRI’S | Tuesday | 4/16

Great pump and tough! Especially the front to lateral and back!! 💪🏻

Jerod Williams

Grant

Roberta

Jess

The workout is awesome. I didn’t get to finish it all because my phone keeps on ringing with everyone else’s life issues, I have had 3 1/2 hours sleep …. Ah life. Venting. Actually this would be the best time to workout because I’m getting angry but I just need to go. Tomorrow is a new day, right?!?

Debra

Michelle Green

Charlene

Eliana

Crystal

Great work out but I couldn’t finish the last set as I ran out of time :(

Sonja Bailey

Healing from elbow injury and finally able to bench again! 🙌

Laura

Jana

Arms are physically shot after this!! Hope I can drive home!

Sarah Meier

Talia

Hell yeah!!! Chelt day is awesome 💪 feeling swole😁

Ashley

Susan

Marli

Rebecca

Marci

Roseline WL

Anyone else pretend they are a bird flapping their wings during flys or just me?

Carlos

Meghan

Keri

Kimberlee

Benjamin

Chest with a bit of shoulders thrown in,now that’s my kind of workout

Sharon

Been a while since I worked chest....🥵

Stephanie McKnight-Bailey

Amber

Leigh

Tammy

Jennifer

Gino

Lindsay

Sherlyn McCormick

Lucy

Lisa

4/16 CHELTS & TRI

1. Superset:
- Flat Cable Chest Fly 4 x 12/10/8/8
- Decline Push-Ups 4 x F

2. Superset:
- Barbell Bench Press 4 x 10/8/6/6
- Seated DB Lateral Raise 4 x 12

3. Superset:
- DB Incline Bench Press 4 x 8
- DB Incline Chest Fly 4 x 10-12

4. Superset:
- High to Low Cable Press 4 x 12/10/8/8
- Standing Front/Lateral Raise Combo 4 x 8
NOTE: 1 Front Raise to Lateral and back = 1 rep

5. Triset:
- Weighted Bench Dips 4 x 12
- Bodyweight Bench Dips 4 x F
- Close Grip Push-Ups 4 x F
NOTE: To add weight to your bench dips I just add 45’s or 25’s on top of my legs.  It helps to have a partner place them on top of your legs for you.  After you fatigue just simply flip them off of you on to the floor and go to failure with just bodyweight.

- Flat Cable Chest Fly 4 x 12/10/8/8
- Decline Push-Ups 4 x F

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Standing Flat Chest Fly

- Place your feet on an elevated surface 
- Bend at the elbows, lowering your chest toward the floor
- Engage your chest as you extend your arms, pushing yourself back up to starting position

Decline Push-Up

Superset

- Barbell Bench Press 4 x 10/8/6/6
- Seated DB Lateral Raise 4 x 12

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Flat Bench Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated Lateral Raise

- DB Incline Bench Press 4 x 8
- DB Incline Chest Fly 4 x 10-12

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Bench Press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DB Incline Chest Fly

- High to Low Cable Press 4 x 12/10/8/8
- Standing Front/Lateral Raise Combo 4 x 8

NOTE: 1 Front Raise to Lateral and back = 1 rep

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Press your hands forward and down engaging your chest
- Pause and let your arms return back to the starting position

High to Low Cable Press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a T
- Lower the dumbbells with control 
- Reverse the combination back to starting position

DB Front/Lateral Raise Combo

- Weighted Bench Dips 4 x 12
- Bodyweight Bench Dips 4 x F
- Close Grip Push-Ups 4 x F

NOTE: To add weight to your bench dips I just add 45’s or 25’s on top of my legs.  It helps to have a partner place them on top of your legs for you.  After you fatigue just simply flip them off of you on to the floor and go to failure with just bodyweight.

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted Bench Dips

- Place your hands on the front edge of the bench just outside the hips
- Elevate your feet out in front of you
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

- From a high plank position, hands under shoulders 
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push-Up

Triset

CHELTS & TRI’S | Tuesday | 4/16

Kassey Lay

O man it was my first workout in a long while, so it kicked my butt!!! It was awesome! I definitely recommend 😍🥰🤩💯💥💪👏

CHELTS & TRI’S | Tuesday | 4/16

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