Name: Playbook - Dana Linn Bailey - CHEST/TRI
Uploaded: 2023-01-29T05:21:47.077Z
Duration: 60 min
Description: CHEST/TRI

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

Thank you dana kick ass workout!!! Woot woot and Maryann we didn’t get it in together but don’t be a weenie lol thank you!!!!

Cris

Josh

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 D

Q Watson

Mark O'Connell

Tracy

Fravivy

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 Hickey

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 Bjorklund 

Amanda

Anna

Darcey

Megan

Wendy Mosley

Loved the variation! Killed it the whole time!  💪✌🏼

Kelima Kamaric

Christina

Eric

Sadie

Francine

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

Woweeeeee!!!! Pecs are on fiyaaaa! 🔥🔥

Gemma Thorpe

NatalieTillery

Glorynette

CHELTS

Wiets

GillianBradley

I'd like it to be harder please.
Otherwise nice to do some new exercises

Cody

Chest/Triceps/Abs

ila9hsbna

Great killer workout, had to modified some, but did all reps and rounds 😅

Cynthia Vera Rivera

Chest

Matthew

Shelly

CHEST/TRICEPS

Who needs boobs when you can have pecs?! 💪🏼🤘🏼

Mikyla

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

Quinn

CHEST/ABS

It was a good burn almost all around! I only added facepulls and machine reverse flies.

Killer! Just getting back into the gym after a long break. This definitely woke the muscles up.

Natasha Christiansen

Smalls

Kicked my butt! This was a great session!

Jeff

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.

CHEST/TRI

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