Name: Playbook - Dana Linn Bailey - CHELTS & TRI’S | Tuesday | 4/16
Uploaded: 2024-04-21T23:00:28.586Z
Duration: 60 min
Description: CHELTS & TRI’S | Tuesday | 4/16

Colleen Marie

Krisztina Balogh

Jennifer W

Great Tuesday morning workout. Chest delts and tris are all feeling tight 😘🔥

Mandy

Christina

Kim Michels

Monique

Shoulder, shoulders, shoulders!! Love it!

Carine Martínez-Webb

4/16 CHELTS & TRI

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

2. Superset:
- DB 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 weight 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.

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

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

DB 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

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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level 
- Press dumbbells back up engaging your chest

DB 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

- DB Hammer/Neutral Floor 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

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension with a neutral grip
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Hammer/Neutral Floor 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 weight 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

CHELTS & TRI’S | Tuesday | 4/16

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