Name: Playbook - Dana Linn Bailey - CHELTS | Monday | 6/5
Uploaded: 2023-06-12T00:01:28.237Z
Duration: 60 min
Description: CHELTS | Monday | 6/5

Loved this one and stoked that I managed to do all of it.

Sharyn

Jessica

Christina

Valerie

brianne

Kimm

Nice start to the week. Feeling the pump🤘

Louren

These chelt days are always sneaky! 🔥🔥🔥

Perla

Had difficulty doing some of these today 😔

Sierra

Iven

6/5: CHELTS

1. Superset: 
- Hand Release Push-Up 4 x 10-12
- DB Hammer Floor Press 4 x 10
NOTE: Not super heavy here, this is just a “warm up” superset.

2. Triset:
- DB Incline Key Press 4 x 12/10/8/6
- DB Reverse Incline Rear Fly 4 x 10-12
- DB Reverse Incline Wide Row 4 x 8-10

3. Superset :
- DB Flat Bench 4 x 8
- Seated DB Lateral Raise 4 x 12

4. Superset:
- Low to High DB Fly 4 x 10-12
- Pike Push-up 4 x 8

5. Superset:
- DB Decline Fly 4 x 10-12
- DB Arnold Press 4 x 8

- Hand Release Push-Up 4 x 10-12
- DB Hammer Floor Press 4 x 10

NOTE: Not super heavy here, this is just a “warm up” superset.

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand Release Push-Up

- 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

Superset

- DB Incline Key Press 4 x 12/10/8/6
- DB Reverse Incline Rear Fly 4 x 10-12
- DB Reverse Incline Wide Row 4 x 8-10

- Begin seated on an incline 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

DB Incline Key Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline DB Rear Delt Fly

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline DB High/Wide Row

Triset

- DB Flat Bench 4 x 8
- 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

- Low to High DB Fly 4 x 10-12
- Pike Push-up 4 x 8

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

DB Underhand Grip Low to High Fly

- Start in pike position with feet elevated on a box or bench
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

- DB Decline Fly 4 x 10-12
- DB Arnold Press 4 x 8

- Begin on a decline bench with arms extended and palms facing each other, maintaining a slight bend at the elbows 
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DB Decline Chest Fly

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up 
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

CHELTS | Monday | 6/5

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

CHELTS | Monday | 6/5

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