Name: Playbook - Dana Linn Bailey - CHEST | with a hint of delts
Uploaded: 2023-12-27T14:27:39.369Z
Duration: 45 min
Description: CHEST | with a hint of delts

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

Jennifer

Downloaded, will be doing this one again! 🥰

Quinn

LOVE IT ! Just getting started back to lifting. Had Tommy John Surgery on my left arm in Oct so it’s been a slow few months. I have my own gym so I do something different 7 days a week. Usually arms on Monday, HIIT on Tuesday & Thursday, chest on Wednesday, legs on Friday then Saturday and Sunday are for bike rides. I did your leg workout this past Wednesday and that is why I did chest today.

BJ Shobe

Michelle

Andrew

Good and balanced session.
I could train chest 2x per week with that type of routine

Jose Padilla

Mark  Oconnell

J*Bird

Think that was harder than the first time, I did increase the weight though lol

Rimu

Jeremie Knight

Excellent workout session. Keep it coming, I wouldn't mind if you at least talk just a bit to establish the routine for the workout. Thank you.

Jose

Monique

yangBAE

Dirk

Good opening chest work out carnt wait to see what's next.

Getting back into heavy lifting, this was great. Thanks!

Ashlee

Corey

Natalie

David

Sara McVicker

Perfect amount of sets and reps! My shoulders and pecks are so pumped!! 🔥

Kate

Brutal but getting batter at bench which is exciting

Micah

Raina Beesley

Gotta be one of the best 45 min workout for chest and some delts!!!

Luka

CHEST (hint of shoulders)

1. Bench (work up sets to 4RM)
1 x 4RM (4 rep max)
4 x 4 at 90% of 5RM

2. Incline Press (barbell, DB or machine) 4 x 10/8/6/6

3. SS:
- Seated Incline Bench Low to High Cable Fly 4 x 10-12
- Cable Front Raise 4 x 8-10
NOTE: If you can, position an incline bench in the middle of the cable cross over. Lay back on incline bench for the incline fly. 

3. SS:
- Flat Bench Cable Fly 4 x 10-12
- Push-up 4 x fail
NOTE: If you can, place a flat bench in the middle of cable cross over machine. 

4. SS:
- Single Arm DB Shoulder Press 4 x 8-10 (each arm)
- Single Arm DB Lateral Raise 4 x 8-10 (each arm)

- 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

Barbell flat bench press @4RM

Barbell flat bench press @90% 5RM

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable standing rope front raise

Superset

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable flat chest fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push up

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

DB standing shoulder press (single arm)

- 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 (single arm)

CHEST | with a hint of delts

Frank

Johanna

Debbie

CHEST/TRI/ABS

Alisha

Cynthia Biscaino

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

Betty

CHELTS

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

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

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.

CHEST | with a hint of delts

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