Name: Playbook - Dana Linn Bailey - CHEST/TRI
Uploaded: 2023-12-27T14:27:39.327Z
Duration: 60 min
Description: CHEST/TRI

Hassan

Stephen

Sandra

Viktoria

chelse

ROOSTER

Killer after two weeks out with the flu. But loved it 💪

Gemma

Aubrey Hanson

Amy forloine

Your workouts make me feel weak… and I love it! Gotta work harder 🤘

Tiffany

Chris Woodson

Always amazing! Bicep vein made an appearance 😁

Melissa

J*Bird

Angie Santos

Carrie

Karley

Joshua

Ali Almand

Finally shook off my depression from this past week and got back to lifting. I Was unfortunately limited to equipment at my gym because someone damaged what I actually needed today lol
but overall enjoyed the workout, felt good to start a workout that doesn’t have an end date per day, it’s just a daily go hard or go home. 
Thank you for this.

Magy

Looooooving these damn pumps! Workouts are getting tougher! I love love love it. Those weighted dips are fire!

Maryann

Q Watson

Mark  Oconnell

Tracy

Franci Cardenas

Freaking awesome! Did this at 3am during a break at work!!

Beth

Great combos today definitely feeling it in chest/tris. Loved the pause bench, and decline push ups today good variety!!!

Ashley

Wow!! Haven’t lifted a weight since the pandemic. Felt great!  Thank you, you are amazing!

Yanet

Definitely failed on pause bench. Or in other words definitely made progress on pause bench. #challenged

Hannah

It was awesome although it has been 20+ years since I’ve been to a gym so I was only able to complete 3/4’s of it. Also got tired of waiting on equipment lol I’m not patient

Luke

Sarah Ashley

Gabriella

Mack

Toni

Sarah

Garry

Kassey Lay

Awesome!  I definitly have some areas to improve on.  Thanks👍

Brandi

Mandy

Danielle

Had to improvise and do the workout that I remember seeing on my phone this morning because I FORGOT my phone at home!!! Nevertheless great workout! 💪🔥❤️

Anto

Courtney

The silly work season is over back to a routine

Rimu

Cooked. Awesome workout as always Dana. Ty

Janine

Chris Lowe

This was my day one of the seven day trial. I probably should not have done all the handstand push-ups I did this morning prior ~ this workout literally had my shoulders on fire 🔥💀

Angela

Amanda

Anna

1. Pec Deck Fly 4 x 15/12/10/8

2. Pause BB Flat Bench 4 x 6/5/4/3 drop 10 regular reps
NOTE: You are coming to a complete dead stop on your chest for a 2 second count

3. Superset:
- DB Incline Bench 4 x 12/10/8/6
- Single DB Front Raise 4 x 10-12

4. Superset:
- Low to High Cable Fly 4 x 10-12
- Decline Push-up 4 x Failure 

5. Superset:
- EZ-bar Skull Crusher 4 x 12/10/8/6
- EZ-bar Close Grip Bench 4 x Failure 

6. Superset:
- Weighted Bench Dips 4 x 20/15/12/10
- Close Grip Push-up 4 x Failure

- 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 by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Pause for 2-3 seconds
- Press up engaging your chest

6/5/4/3 drop 10 regular reps

NOTE: You are coming to a complete dead stop on your chest for a 2 second count

Barbell Pause Bench Press (2-3sec)

- DB Incline Bench 4 x 12/10/8/6
- Single DB Front 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

- Sit on the front ended off the seat
- Grip one heavier dumbbell with both hands
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Single DB Front Raise

Superset

- Low to High Cable Fly 4 x 10-12
- Decline Push-up 4 x Failure

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

Low to High Cable Chest Fly

- Place your feet on an elevated surface 
- Bend at the elbows, lowering your chest toward the floor
- Engage your chest as you extend your arms, pushing yourself back up to starting position

Decline Push-ups

- EZ-bar Skull Crusher 4 x 12/10/8/6
- EZ-bar Close Grip Bench 4 x Failure

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar Skull Crushers

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-bar Close Grip Bench Press

- Weighted Bench Dips 4 x 20/15/12/10
- 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

CHEST/TRI

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

Chest

Steven

Michelle

CHEST/TRICEPS

Gino

Shawn Bachman

Katherine

CHEST/ABS

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. ❤️💕💜🙌🏽💪🏼

CHEST/TRI

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