Name: Playbook - Dana Linn Bailey - CHEST/ABS
Uploaded: 2023-12-27T14:27:39.314Z
Duration: 60 min
Description: CHEST/ABS

Gino

Shawn Bachman

Katherine

N. SIMMONS

Brittney

GillianBradley

Love learning new things! Great workout.  Thanks, DLB!

Quinn

Lauren

The Roman chair w obliques and abs 12x12x12 was killer

Matthew

Melissa

Shantay

I kicked ass in the gym. Thanks for the awesome workouts. You are so amazing. Keep em coming.

LaTasha

stacey Robinson

A fav for sure!! Thanks for always kickin our a$$ DLB!!

Jana

Susan Hersch

Kassey Lay

This is week 3 for me, and my 105 max bench (don’t judge 😂😂😭) I hit for 3!!! Hell yeah!

Erin

Angie Santos

James

Ananda

Just started your app. First day of 21. Badass

Kerri

Ashley

Krista

Vanessa Padalino

Lara

Courtney

Monica D Monroe

James Dendy

Roger S Rahn

Savannah

Garry

Great workout! Really tested my limits 💪🏼💪🏼

Kaitlyn Oslund

Anto

I HAVE MISSED BODYBUILDING!!! I’m almost 4 month’s postpartum and so excited to be back on this kind of workout.

Jayna

Kathy Hemstreet

Shantel

Loved the new cheat day workout and thank you for the explanation on the drop set!  Most helpful 👊🏼

Angie

Luzdelis

Sandra

Angela

Those abs lol omg those were tough. Just waiting on CRIS PENA to finally come workout

Maryann

Tierra Fox

Dawn

Carlos Sandoval

Minerva

Katie

Mark  Oconnell

Robyn

12/12: CHEST/ABS

1. Bench (DB or BB) 5 x 10/8/6/3/3 drop 10

2. Incline DB Key Press 4 x 8

3. Superset:
- Kneeling Landmine Press 4 x 12/10/8/8
- Plate Raise 4 x 10-12

4. Single Arm low to high Cable Fly (cross midline) 4 x 12/10/8/6 each side

5.  BW Dips 3 x Failure 

6. Superset:
- Roman Chair Oblique Knee Tuck 4 x 12 each side
- Roman Chair Leg Lift 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

10/8/6/3/3 drop 10

Barbell Flat Bench Press

- Begin seated on an incline 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

NOTES: This is very similar to an Arnold Press, except you are more horizontal on an incline bench instead of sitting upright like a shoulder press.

Incline DB Key Press

- Kneeling Landmine Press 4 x 12/10/8/8
- Plate Raise 4 x 10-12

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling Landmine Press

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate Front Raise

Superset

- 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

12/10/8/6 reps each side

Single Arm Low to High Crossbody 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

Bodyweight Dips

- Roman Chair Oblique Knee Tuck 4 x 12 each side
- Roman Chair Leg Lift 4 x 12

- Stand in the Roman chair frame and place your forearms on the padded armrests
- Grab the handles, if available
- Check that your arm position is firm (stable arms enable you to lift your legs with proper form)
- Your back should be straight
- Inhale and engage your abdominal muscles to prepare for the leg lift
- Bend your knees and raise your legs upward, twisting your torso so your knees are at a slight angle to your body
- Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position
- Complete desired reps then repeat on the opposite side 
- Keep your core engaged

Roman Chair Oblique Knee Tucks

- Stand in the Roman chair frame and place your forearms on the padded armrests
- Grab the handles, if available
- Check that your arm position is firm (stable arms enable you to lift your legs with proper form)
- Your back should be straight
- Inhale and engage your abdominal muscles to prepare for the leg lift
- Bend your knees slightly and raise your legs upward until your quads are parallel to the ground
- Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position
- Keep your core engaged

Roman Chair Leg lifts

CHEST/ABS

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

Michelle

CHEST/TRICEPS

Hassan

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. ❤️💕💜🙌🏽💪🏼

CHEST/ABS

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