Name: Playbook - Dana Linn Bailey - CHELTS/TRICEPS | Monday | 6/27
Uploaded: 2022-07-03T22:51:36.735Z
Duration: 60 min
Description: CHELTS/TRICEPS | Monday | 6/27

Alex

Jess

Those triceps!…had to do the push-ups on knees, first time😩
Love the constant mixups & haven’t got bored since I started in November.
Soon grew bored of the Sweat app!

Melissa

Britt

Hard and amazing at the same time!!  Love chelts!!

Kimberly

Sabrina

First day back in the gym... Great way to start it up.

Gustavo

Ashly Rasmussen

Kayla

Tonya

Aimee

Skipped the last superset because at this point even self spotted dips were pretty much impossible. Definitely worked those muscles.

Frederike Feigel

Chris Woodson

Amazing workout. A cooldown stretch would be appreciated. Love you DLB!

Sandy

Awesome workout! Loved the super sets! Also liked getting  in a little shoulders and tris with chest.

Amanda

Sooo I did shoulders yesterday and chest today. But I forgot to swipe that I finished yesterday

Leanna

Leigh O'Neill

The ability to track weights would be nice, and the option to have a shorter workout on days I just don’t hVe time to get one in that is this long. Otherwise loved it! It was challenging and I appreciate the traditional style of weightlifting, and not overly complicated movements.

Heather

Michaella Hartinger

Courtney Dieckman

Stephanie Mcclellan

Charmaine

Ramiro

Katelyn

Chris

BRUTAL!!! REWARDING!!!! DANA LINN BAILEY ROCKS!!!

Chris Craton

Karen

Almost ate it on the last push-up.  😆 🤣

Kassey Lay

Dylan

Maryann D

It’s was amazing, my chest and shoulders are burning.

David

Samantha

Tracy Morgan

Alicia

Austen Nickell

Sandra Osorio PA MBA

I’m acclimating myself to working overnights so doing this at 1 in the morning is a trip but it’s always good. Thanks for the Dia De Los Delts😸💪👌☕️

Kathulhu

Danni

Gayatri (Gia)

Jay Kuo

Annika

Shannon

Vicky Aju

Jermainuel

Pamela

Once again I think I died! Can’t do one more push-up at all!! Thank you DLB!!

Darlene

Katie

Dana

Felt this Exercise 1, set1😆😆😆❤️❤️❤️

Kisha DuBuclet

Week 5 Shredded Summer Challenge

6/27: CHELTS/TRI

1. Superset: 
- Pec Deck Fly 4 x 10-12
- Defecit Push-up 4 x 10-12

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

3. Triset:
- DB Incline Press 4 x 8
- DB & Band Front Raise 4 x 8
- Band Front Raise 4 x Failure 
	
4. Superset:
- Incline Low to High Cable Fly 4 x 10-12
- Cable Standing Shoulder Press 4 x 10
	
5. Close Grip Bench Press 4 x 8

6. Superset: 
- Weighted Bench Dips 4 x 15
- Close Grip Push-up 4 x Failure

- Pec Deck Fly 4 x 10-12
- Defecit Push-up 4 x 10-12

- 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

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

- 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

4 x 10/8/6/6 drop 10 (last set dropset)

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 Press 4 x 8
- DB & Band Front Raise 4 x 8
- Band Front Raise 4 x 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

- Loop a band around your foot and hold the ends with each dumbbell 
- Keeping a slight bend at the elbow
- Raise your arms forward and up until you reach shoulder height 
- Lower with a slow and controlled movement

Banded DB Front Raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance Band Front Raise

Triset

- Incline Low to High Cable Fly 4 x 10-12
- Cable Standing Shoulder Press 4 x 10

- 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 with the bar at your shoulder, elbows slightly forward 
- Press the bar straight up overhead
- Lower back to starting position with control

Cable Standing Shoulder Press

- Grip barbell just inside shoulder width apart
- Lower the bar toward your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close Grip Bench Press

- Weighted Bench Dips 4 x 15
- Close Grip Push-up 4 x Failure

- 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

- 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/TRICEPS | Monday | 6/27

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CHELTS/TRICEPS | Monday | 6/27

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