Name: Playbook - Dana Linn Bailey - CHELTS
Uploaded: 2023-12-27T14:27:39.382Z
Duration: 45 min
Description: CHELTS

Clinton

Gino

Cynthia Biscaino

Deborah

Every week I ATTEMPT to try your “chest or chelt” workout and I always come back to this one. 🤣 Think because I hurt the most during this sesh. 💪🏽

Every week I attempt to do whatever Dana has for “Chelt or Chest” day but then I always go back to this sesh in particular because I get SUCH A GOOD PUMP from it!! 😃 Probably won’t do different until I stop feeling broke off! 😆

This is my 3rd week doing this session for chelts because it’s that BAD ASS!! Killer pump! Thank you for creating this! 🖤🖤

This was an AMAZING workout!! I would say the ONLY one exercise that I altered was the “db glute bridge bench press” only because I felt like I was more focused on my form than feeling it in my chest so I did incline chest press instead. All in all great workout! 💜

Elizabeth

Kelly10350!!

Tanya

I'm never disappointed with your programmes!  Muscles popping!

Amazing workouts 👌🏼 feeling the burn!!

Shiloh

Loved it!  Can't wait to do this workout again. 💪

Quinn

Brianne

Allie

Yesenia

Great pump, went to failure on most ! Love that !

Priscilla

Rimu

Vicky

Great wo 😅thanks. I have to sit on my bench to do them due to my lower back injury

Dale

Erica

Robin Ferris

Erin Scarlett

Karissa

Leslie

Jazmine

Rocking workout , can feel my body changing

Judy

Angela

Feel the burn!  Look forward to our next lift session!

Brooke

Your a beast it really is a good intro back in the gym I'm sweating my ass off but not dying. ready for rest and more.

Alfredo

Chad

Paige

Cesar

Teresa

What a great targeted workout. May my Chelts RIP.😴

Morne Araujo

First DLB limited equipment Chelts in the books!! Loved it! Can’t wait to continue!!

Lauren

Today was my first workout on here and man my arms are shaking.😅 I know I won’t be able to comb my hair tomorrow.😂 great workout!

Monica

Great work out. Kicked my butt feel great.

Lindsay

That was awesome. So glad I found these workouts!

Kasia

LeAnne Rudy

Melissa

Marisa

Laura

Love getting a good pump sesh in the morning! 💪🏼💪🏼

Leah

Hell of a chelts workout. Had to drop some sets to 3 for time restraint but definitely sweating and hard to breath.

Amanda

Awesome workout! Shoulders are dead (in a good way!)

Savannah

First workout with DLB it was awesome! Can't wait for the rest!

Sadie

CHELTS

1. SS:
- DB Deficit Push-up 4 x 10
- DB ISO HOLD Push Up 4 x 30 sec

2. TS:
- Standing DB Shoulder Press 4 x 10/8/6/6
- Standing DB Arnold Press 4 x 8-12
- Standing DB Low to High Fly 4 x 12/10/8/8

3. SS:
- DB Lateral Raise DROPSET 4 x 10 drop 10 drop 10
- Resistance Band Pulsing Laterals 4 x failure 

4. SS:
- DB Glute Bridge Floor Rotational Press 4 x 12/10/8/8
- DB Upright Row 4 x 12/10/8/8

5. TS:
- Low Incline Key Press 4 x 12/10/8/6
- DB Bentover Rear Fly 4x 10-12
- DB Bentover Wide Row 4 x 8-10

NOTE:
- Deficit Pushup just elevate both hands on two dumbbells or plates to get a range of motion for your shoulders. 
- ISO HOLD push-up, on the tenth push-up you go right into the iso hold. You will be in a half push-up position with elbows bent. If you can’t hold for the entire time, that is OKAY, just pause and get back in it.

- 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-up

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

Deficit push up (ISO hold at bottom)

Superset

NOTE: So you are doing heavy Standing Strict Shoulder Press and then dropping the weight and performing Standing DB Arnold Press. 

For the fly it will be similar to a dumbbell front raise but I want your palms facing up to get a better contraction in your chest at the top.

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- 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

- 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 low to high fly

Tri-set

NOTE: Each set of the DB lateral raises are a drop set. You will to 10 reps, drop the weight, 10 reps, drop the weight, last 10 reps. So 30 total!! Then straight into top half pulsing resistance band lateral raises to failure. #yourewelcome

- 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 (dropset)

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

Resistance band lateral raise (pulsing)

NOTE: For the press, do these from the floor in a glute bridge position.

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down 
- Press the dumbbells up engaging your chest

DB glute bridge bench press

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

NOTE: For low incline just put the bench up a couple notches from the bottom. You should be halfway in-between flat and a normal incline.

- Begin by lying supine on a flat 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 key chest press (low incline)

- From a seated position, bend forward bringing your chest to your thighs
- 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

DB seated bent over reverse fly

- From a seated position, bend forward bringing your chest to your thighs
- Pull the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB seated reverse row

CHELTS

Frank

Johanna

Debbie

CHEST/TRI/ABS

Alisha

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

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

Brandi

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

CHEST | with a hint of delts

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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