Name: Playbook - Dana Linn Bailey - CHELTS
Uploaded: 2023-12-27T14:27:39.340Z
Duration: 60 min
Description: CHELTS

Keyleigh1!

Gino

Really starting to see some results! Dana your workouts are killer but I absolutely love the change in me I’m seeing!

Coree

Amazing feel.. did 1 & 2 to start my day after a 40 minute CrossTraining in @ HOTWORX..

Shelly

One of the best chelts day, i substituted 5 for laying face pulls & seated rear delt wide pulls. 😍

Melissa

Siera

I had an amazing work out today! Thank you!

Anne

Mitch

Andy

Brandi

It was a good burn almost all around! I only added facepulls and machine reverse flies.

Killer! Just getting back into the gym after a long break. This definitely woke the muscles up.

Natasha

Aaron

Sarah

Great workout though ran out of time. Lots of volume. But wow what a pump!!

Mona

Intense Thank you Dana for changing my life

Susan Hersch

First workout! All I can say is WOW! Game changer 💪🏼

MelAnn 

Courtney

Angie Santos

Angela

Karley

Chris Woodson

Brass Knuckles

Anto

So swole. People hogging the pec deck ugh

Mandy

Beth

Kathy Hemstreet

Ananda

My god I'm sweating like hell! First work out on this app and I normally hate chest day but smashed it and loved it !!! Thanks ! 👍🏻

Gemma

It was awesome! Had to laugh at myself. 1st set of close grip... down one... never got back up..lol.. to the knees it was🤣
Love the feeling of failure even if it's one rep

Vanessa Padalino

It was awesome. I plan to buy my first bench soon. And a treadmill. 😸💪👌

Kathulhu

Erin

My arms were absolutely dead!! 🔥🔥I couldn’t even take off my shirt after 😂😂

Cesar

This was all around a blood pumping badass workout!!

Elise

Chest days are always on point. Can't feel my boobs. Fantastic 🔥🔥🔥🔥

Larry

Kayla

Martin

I've been out of the lifting scene for a bit having kids is rough but I used to follow all your workouts so starting out again and this was just what I needed.

Maggie Sakamoto

Feeling the burn. Getting stronger and loving it!

Kassey Lay

Nice definitely feeling it in the chest today!!

Ashley

Ohhhhhh man!!!! This is a hella workout! Lol thank you DLB! I have such gratitude for you! Taking the time out of your day! To keep us going. Thank you. Also CRIS PENA don’t worry honey bunny! I’m dropping down giving 50 haha

Maryann

Com on Maryann get those dips and push-ups innnn!!! And Dana please be nice with these workouts I’m hurting lol thank you Thor 💪🏼💪🏼💪🏼

Cris

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

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

3. Triset:
- DB Incline Bench Press 4 x 8
- Banded DB Front Raise 4 x 8
- Resistance Band Front Raise 4 x Failure 

4. Superset:
- Incline Low to High Cable Chest Fly 4 x 10-12
- Cable Standing Shoulder Press 4 x 10

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

- Pec Deck Fly 4 x 10-12
- Deficit 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 neutral grip 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 Press 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

10/8/6/6 drop 10

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
- Banded DB Front Raise 4 x 8
- Resistance 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 Chest 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

- 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

Close Grip Push-up

CHELTS

Frank

Johanna

Debbie

CHEST/TRI/ABS

Alisha

Cynthia Biscaino

Incredible sets of workouts. They felt like it ran perfectly together!

Betty

Adrian Vance

Add a link to ur u tube showing in detail how to preform the exercise with having to leave the app I’ve most of em just remembering when at the is to much for a simple men like me 😂😂👍🏻

Nilso

Chest's crying but it's all worth it 🤙🏼

Chest/Triceps/Abs

Emilee

Katrina

Stephen

Chest

Steven

Michelle

CHEST/TRICEPS

Shawn Bachman

Katherine

CHEST/ABS

Hassan

Sandra

CHEST/TRI

SMALLS

Had to do the same workout as last week, as of this morning new workouts hadn't been posted.

Maritza Pena

Omg! 😳 I haven’t lifted #155 in years.  One max rep and I should have gone higher it was a little easier than expected. ❤️💕💜🙌🏽💪🏼

Pamela Castleberry

Shiloh

CHEST | with a hint of delts

Clinton

gloria

Couldn’t do it all, but I tried. Need to lighten the weight! Thanks though. Your videos helped out a lot when I was confused what the exercise was.

Skip

CHEST

Suzanne

Loved every second of it. The landmine super set push-ups was the most challenging superset.

CHELTS

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