Name: Playbook - Dana Linn Bailey - CHELTS
Uploaded: 2023-12-27T14:27:39.113Z
Duration: 60 min
Description: CHELTS

Alisha

Cynthia Biscaino

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

Betty

Brandi

Layla Marooney

Doug

Charles Hamilton

This is great !! I needed chest and shoulder in today in 60 minutes.. this was perfect.  I’m
Definitely fatigued 👍

Tamera

Shoulders are gassed and a great chest pump as well!

Brian

Michelle

CYNDI

Laurel

Absolutely destroyed my arms! Couldn’t lift them anymore and I wanted to melt on the floor. ❤️❤️

Cesar

Kelly10350!!

Jenn Minton

Great way to shock my body and get out of old routines… the PUMPPPPPP!!!!!

matthew

Dawn

I went fast through the workout. It made my chest feel on fire!

Shawn Bachman

A Fucking horribly good workout. Love it.

Chris Sanders

Greg

Jenn

ReyneseRidley

Teri

Tracy

Stephanie

Anne

Judy

Dewayne

Dalian

Laura

Saurav Raj

Christine

Wiets

Woweeeeee!!!! Pecs are on fiyaaaa! 🔥🔥

Gemma

Natalie

Glorynette

Tara

Jeremiah quintero

Nikki Miesse

Great first workout! Look forward to what’s next!!

Shelly

Christy Simmons

Teresa

I love how you have references to follow along! Excellent job and can’t wait for tomorrow:)

Francesca

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

Frank

Johanna

Debbie

CHEST/TRI/ABS

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

CHEST/TRICEPS

Gino

Katherine

CHEST/ABS

Hassan

Sandra

CHEST/TRI

Keyleigh1!

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

Coree

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. ❤️💕💜🙌🏽💪🏼

CHELTS

Community

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