Name: Playbook - Dana Linn Bailey - CHEST/TRI | Monday | 9/26
Uploaded: 2022-10-02T23:21:59.896Z
Duration: 60 min
Description: CHEST/TRI | Monday | 9/26

Beth

Sherlyn McCormick

Tracy

Awesome workout.  Didn't  get the last tri set in but feel great getting in the gym.

Jacqueline

Karen Elizabeth Porter

Joel

Great freaking workout!💪 Loved it🔥🔥

Vicky

Just signed up, first session after 2 weeks holidays, my chest is walking itself out of the gym! :)

Sharon

Brandi

Amanda

Ran out of time! But awesome as per usual 💪🏼😁

Sarah

Lara

Ali Almand

My triceps are jello. Great workout 💪🏼

Kimm

Cynthia

Jeff

Gary

Terri Cox

Jennifer

Riaa

Back in the gym after a week of just cardio (on the beach😜) Man was this a good chest pump! Feelin stttttrrong!!!

Elise

Angela Edwards

Ramiro

Mari

Vicky Williamson

Killer workout 🏋️‍♀️ 🔥💪🙌

Anto

This was a great one to get in on my lunch break💪🏻

Destiny

Great workout! Slowly getting back to it… lost both of our pups in less than 2 weeks and my mother-in-law at the beginning of August. Having a hard time keeping my head in the game but I know I feel better when I’m hitting it hard. My body just feels spent lately

Christina

Maaaaaannnnn I freaking swear! This is probably my favorite workout! Lol tough but I feel soooo empowered after this. Thanks for guiding my ass kicking lol.

Maryann

Nice pump!  Great workout and first time using the workout app. Slick!

Shelley Price

Courtney

Heather Hensley

I took about two weeks off to help my family get they’re homes ready for winter, which included going into the mountains and loading 8 truck loads of wood each day for two weekends. These workouts helped me keep up with my boyfriend’s chainsaw. (Getting the bigger stihl chainsaws to start from cold start is rear felt burner!🥵) 
Happy to getting back into my routine 😌

Gym was packed so had to hop around but got er done 👊🏽

Aimee

Melissa

Monica D Monroe

Benjamin

Amazing crazy pump!! Love all your workouts been following you and your training for years now I’m following your training to a T and it’s so much better having you run my workouts!! Keep the supersets coming 🤌🏼

Steff Bergeron

I struggle getting a mind muscle connection with chest days but last few I have started to see some gains...today, I WAS GEEKING!! I HAD STRIATIONS!!!! Doing the cable work, I for once in my fitness journey was actually seeing striations!! Thank you Dana!! I am so damn proud of myself! This is so much more than just a workout program, so much more!!

Heather

Awesome workout chest and triceps 💪 on FIRE!!!

Ronda

Jody

Hi Dana and team. I wished that after the rest time the round would count down and show updated reps for that set 🤣

Bianca

This is probably the best Chest/Tri workout thus far.  Most usually fall short on the Tri, not this time around!

Nycole Lowe

Killer chest/tri day
I can’t lift my arms which means it was a pretty dam good workout 💪🏻

Danielle

9/26: CHEST/TRI

1. Incline Bench Press (BB, DB or Machine) 4 x 10/8/6/6 drop 10 

2. Superset:
- Low to High Crossbody Fly 4 x 12/10/8/8
- Defecit Push up 4 x Failure 

3. DB Flat Bench Press 4 x 10/8/6/6 drop 10

4. Superset:
- (High to Low) Decline Cable Fly 4 x 8-10
- Bent-over Flat Cable Fly 4 x 8-10

5. Triset:
- EZ-Bar Skull Crusher 4 x 12/10/8/8
- EZ-bar Close Grip Bench 4 x Failure
- Close Grip Push-up 4 x Failure

6. Superset:
- Cable Rope Tricep Extension 4 x 10-12
- Cable Overhead Extension 4 x 8-10

- 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

10/8/6/6 drop 10

DB Incline Bench Press

- Low to High Crossbody Fly 4 x 12/10/8/8
- Defecit 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’s

- Start in a neutral grip 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-ups

Superset

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level 
- Press dumbbells back up engaging your chest

4 x 10/8/6/6 drop 10

DB Flat Bench Press

- (High to Low) Decline Cable Fly 4 x 8-10
- Bent-over Flat Cable Fly 4 x 8-10

NOTE: For the bent over cable fly, you are hinging at the hips, bending all the way over so that your chest is facing the ground, then perform a flat fly.  You may have to drop the weight a little bit to be able to get the reps.

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

High to Low Cable Chest Fly’s

- Start by hinging forward at the hips until your chest becomes parallel to the floor, a cable handle in each hand held together below your chest
- Let your arms open up to the sides of your chest into a stretched position 
- Bring the cable handles back together, engaging your chest

Cable Bent-over Chest Fly’s

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

- 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

Triset

- Cable Rope Tricep Extension 4 x 10-12
- Cable Overhead Extension 4 x 8-10

NOTES: You can keep the pulley at the higher set and just perform the overhead extension with pulley at the high position and just lean forward extending arms over your head.

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight, spreading the rope apart at full extension 
- Bend the elbows to return to the starting position

Cable Rope Triceps Extensions

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Rope Overhead Tricep Extension - High Pulley

CHEST/TRI | Monday | 9/26

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Michelle

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

Kaylee Emory

Chelts & Triceps | Tuesday | 4/23

Debra

Kiera

Jeanette Moore

Back & Biceps | Wednesday | 4/24

stacy

Legs | Thursday | 4/25

I wish my gym I go to yes had everything I need to work out with. I wish you would I wish you would.

CHEST/TRI | Monday | 9/26

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