Name: Playbook - Dana Linn Bailey - CHELTS | Monday | 8/8
Uploaded: 2022-08-14T23:56:03.679Z
Duration: 60 min
Description: CHELTS | Monday | 8/8

I wish these didnt take 1.5 hr to 2 given im a medical resident with limited time but they're perfect for when eventually I'll have that amount of time to spend in the gym or on my very few days off

Sbfire1221

Feeling it in muscles I forgot about! Loving it!

Tess

Brandi

David

Zoë

Pearl

Vicky

First one back after surgery and rehab and felt good!
Love a DLB session!

Carl

Kicked my ass. Vacation time?  Still involves workout time.

Tom Ball

What kind of sickos are we?
Normally if I was in pain, shaking and unable to move my arms I'd be calling a dr. Yet here I am with endorphins jumping and delts popping with a big fucking smile on my dial cos it hurt so good

Emma

Jim Bell

Wow I love how my triceps. Chest. And shoulders are smoked.

Tessa

Shelby Gubler

Laura

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

STTP

Ramiro

Danielle

Great first workout back after being sick. Feeling weak but I’m ready to get back.

Mallory

Chris Woodson

Megan

Been a minute.  Perfect one to come back to.  Thank you!!!

Shawna Norris

Dijon

Kate

Vanessa Padalino

arthur

Elaine

Jason Renth

Rocked!!!! Absolutely love working Chelts!!!!

Kerri Richards

Luressa

Angela

There is already a day for delts, this was more delt then chest. Still a good exercise though 😳

Mike

Had to adjust reps a little bit but I really enjoyed this workout. Thanks Dana 😊

Leigh

Those reps were killer. Really pushed myself tonight with this one!

Julie

Lisa

Heather Hensley

Dreaded working out tonight, but once I started there was no stopping me. Not my best workout by any means. I didn’t take pre-workout so I didn’t feel as strong and pumped.

Heidi Rock

Monica D Monroe

Doreen

Kayla Laweka

Lynda Champagne

Felt really good during todays workout!! 💪🏼💪🏼

Amazing torture session! Seriously loving the rear delt cable flyes!!! 🔥🔥🔥

Dawn Portillo

Hannah

Sarah

Esabella

Mindi

Maggie

Great please add column for our weights listed..

Pepper

8/8: CHELTS

1. Superset:
- High to Low Cable Fly 4 x 12
- Defecit Push-up 4 x Failure 
NOTE: turn your wrist so you have your pinkys together at the bottom of the cable fly.

2. Superset:
- DB or BB Flat Bench 4 x 12/10/8/6 drop 10
- Seated DB Front Raise 4 x 12

3. Triset:
- Incline DB Press (or machine) 4 x 12/10/8/8
- Seated Incline DB Lateral Raise (behind back) 4 x 10-12
- Standing DB Lateral Raise 4 x 10-12

4. Superset:
- Single Arm Low to High Cable Fly 4 x 12/10/8/8 each side
- Single Arm Bent Over Cable Rear Delt Fly 4 x 12/10/8/8 each side

5. Dips 4 x 12

- High to Low Cable Fly 4 x 12
- Defecit Push-up 4 x Failure 

NOTE: turn your wrist so you have your pinkys together at the bottom of the cable fly.

- 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 lower chest
- Pause and let your arms return back to the starting position

High to Low Cable Chest Fly’s

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit Push-ups

Superset

- DB or BB Flat Bench 4 x 12/10/8/6 drop 10
- Seated DB Front 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

12/10/8/6 drop 10

Barbell Flat Bench Press

- From a seated position
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbows

DB Seated Front Raise

- Incline DB Press (or machine) 4 x 12/10/8/8
- Seated Incline DB Lateral Raise (behind back) 4 x 10-12
- Standing DB Lateral Raise 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

- 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

Triset

- Single Arm Low to High Cable Fly 4 x 12/10/8/8 each side
- Single Arm Bent Over Cable Rear Delt Fly 4 x 12/10/8/8 each side

- Standing next to the low cable pulley
- Keep your core tight and your back straight
- Bring your hand up and across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

Single Arm Low to High Crossbody Fly

- Bend over to 90 degrees, grab the handle with your outside arm
- Raise the cable engaging the back of your shoulder
- Lower slow and controlled back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Rear Delt Fly

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

You can do these Assisted if you need to

Bodyweight Dips

CHELTS | Monday | 8/8

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

Shelby

I may or may not be able
To go up and down my stairs 😩💪🏽

Marisol

Legs | Monday | 4/22

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

Kaylee Emory

Victor L. Hart

Chelts & Triceps | Tuesday | 4/23

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

Mandy

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

CHELTS | Monday | 8/8

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