Name: Playbook - Dana Linn Bailey - CHELTS | Monday | 1-24
Uploaded: 2022-01-31T02:33:40.726Z
Duration: 45 min
Description: CHELTS | Monday | 1-24

Trevor

Chad Miller

Had to pause momentarily a few times but with persistence I'll be able to get through all the sets without pausing. 🙌🏻🙌🏻

Flor

Latchman Harrilal

Jeanette

Missy

Dawn Zimak-Straczowski

Really good day. I enjoy it more when different body parts are paired in a workout.

Nicole Martin

Carla

I had a great pump with this chest workout. Had to modify a couple sets due to equipment being used.

Rick Bonett Jr

Sesily Maness

Annelli

Anyone else not able to get any push ups on the last set?? 👻

Lani

Whew.. a little nausea with this workout, note to self, eat a snack first…

Pepper

Esthefany

Some of the best variety of workout sets without unnecessary complexity. Thanks!

Jordan

Lynn

Joei Ruffino

This is my day 1 after a year and trying to find back the love I have for lifting. This made me realize how much I miss it.

Priscilla

It would be nice if we could keep track of our numbers so we know how much we are increasing on weight every week or month etc, also the app closes out a lot so it doesn’t track what I have done so I constantly have to log back in what I have done. Besides that all the workouts seem great.

Jennifer

I’m out of order, so I have delts tomorrow too. Ouch! 😜 💪

Samantha

Stephanie Bukowski

First day so still honeymoon phase with this. Been following Rob and Dana for 13 years so I know I will enjoy the process!

David

Lexie

Hell ya. Killed the Chelts. I mean my muscles not the workout. Lol

Tom Ball

Great Pump!! Those failure pushups as a finisher is a killer!

Taki

Forgot to make complete yesterday! 🤦‍♀️

Danielle Shamblin 

Sara

Vikki

Mason

Ella Skye

Anonymous

Valerie Winston

Shawna Foerster

Erin

Amanda

Rachel

Lola

At least you didn't try to hide the fact that it's a second shoulder day this time. 😂

Timothy Atha

Nathalie

Dianne

Heather

😱 first Dana workout return from being sick 1-6-22

Trisha

Jessica

Mallory

1/24 CHELTS:

1. Bench (BB or DB)
Find your 1 x 5RM
4 x 5 @90% of 5RM
NOTE: You are working your way up to your 5 rep max. Once you find your 5RM, you will take 90% off that number and do 4 working sets at the 90%. 

2. Superset:
- Pec Deck Fly’s 4 x 12-15
- Reverse Pec Deck Fly’s 4 x 12-15

3. Tri-set:
- DB Incline Bench Press 4 x 12/10/8/6
- DB Seated Behind The Back Lateral Raise 4x 19-12
- DB Lateral Raises 4 x Failure
NOTE: For the Seated incline lateral raises you will be on a high incline, dumbbells will come slightly behind your back in the seated position and raise out to the side in a lateral raise. Keeping the same weight just stand up for the lateral raises to failure.

4: Superset:
- Incline Low to High Cable Chest Fly 4 x 8-10 
- Seated Dual Cable Front Raise 4 x 8-10
NOTE: Pinkies will come together in the Low to High Fly’s. Then you will sit upright, keeping the cables in their low position and complete the dual cable front raises. 

5: Superset:
- High to Low Cable Chest Fly’s 4 x 10-12
- Push-ups 4 x Failure

- 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 (Find your 5RM)

Barbell Flat Bench Press @90% of 5 RM

- Pec Deck Fly 4 x 12-15
- Reverse Pec Deck Fly 4 x 12-15

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Chest Fly’s

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Reverse Pec Deck Fly’s

Superset

- DB Incline Bench Press 4 x 12/10/8/6
- DB Seated Behind The Back Lateral Raise 4x 10-12
- DB Lateral Raises 4 x Failure

NOTE: For the Seated incline lateral raises you will be on a high incline, dumbbells will come slightly behind your back in the seated position and raise out to the side in a lateral raise. Keeping the same weight just stand up for the lateral raises to failure.

- 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

- Seated at a high incline, dumbbells slightly behind your body 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated Behind The Back Lateral Raise

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

DB Lateral Raises

Tri-set

- Incline Low to High Cable Chest Fly 4 x 8-10 
- Seated Dual Cable Front Raise 4 x 8-10

NOTE: Pinkies will come together in the Low to High Fly’s. Then you will sit upright, keeping the cables in their low position and complete the dual cable front raises.

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

Incline Low to High Cable Chest Fly

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

Seated Dual Cable Front Raise

- High to Low Cable Chest Fly’s 4 x 10-12
- Push-ups 4 x Failure

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

High to Low Cable Chest Fly’s

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

CHELTS | Monday | 1-24

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CHELTS | Monday | 1-24

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