Name: Playbook - Dana Linn Bailey - CHEST/TRI | Tuesday | 3/26
Uploaded: 2024-03-31T23:13:22.785Z
Duration: 60 min
Description: CHEST/TRI | Tuesday | 3/26

Dana

Second time doing this one and I really enjoy the burn

Clinton

Jerod Williams

Starting my day off with chest/tri… Happy Easter!💪🏾☀️

Robert

I feel like Dana is right there coaching me! Even training alone, I feel extremely challenged and have been able to push myself out of my comfort zone!

Melissa McGuinness

Getting some great PR on those incline chest press

Kayla Laweka

My first workout of this program and I loved it!!

Jesse

This is a different type of chest day pump. Best chest day in a while 🙏🏼

My chest is beat and drained lol. This was a really good workout! And it helped me feel better about myself today.

Jayla

Hege

Dallas

Awesome!  Finally took the time to finish a whole workout. I’ve been having to workout during lunch and just not enough time

Luke

Jess

Kristy

Chris Woodson

Abbie

Epic session - ouch!! 😅💪🏻🙌🏻

Tara

Kassey Lay

Jennifer

Adelina

Brittany

Crystal

Angela

I no longer have triceps, I have boulders 🥵😍

Mary

Freaking spicy!!!Spicy 🥵 🥵🥵🥵🥵

Michelle Green

Andrea Brewer

Charlene

Jenny

Kiera

Vicky

Aileen Walsh

Victoria Burdick

Anne

Jenn

Brandi

I benched 30lbs on the flat bench. At 63 💪. Thanks for having this DLB

Lori

Sarah

Roseline WL

Priscilla

Marci

Jessie Fuentes

Heather

janet

Gina

Kimberlee

Trinity

Diana

Leigh

3/26: CHEST/TRI

1. Superset:
- Cable Flys 4 x 12/10/8/8 drop 10 drop 10
- Deficit Push-up 4 x 12
NOTE: double drop set on last set (28 reps)

2. Incline DB Press 3 x 12/10/8, 1 x 6 drop 10

3. Superset:
- Kneeling Landmine Press 4 x 10
- Plate Front Raise 4 x 10

4. DB or BB Flat Bench Press 4 x 8

5. Superset:
- Dips 4 x F
- High to Low Cable Flys 4 x 10

6. Triset:
- Cable Rope Overhead Tricep Extension 4 x 10
- Cable Rope Tricep Extension 4 x 10
- Close Grip Push Up 4 x F
NOTE: Pulley will be at the highest setting.  Your back will be to it for the overhead, then you will turn around for the regular cable extensions.

- Cable Flys 4 x 12/10/8/8 drop 10 drop 10
- Deficit Push-up 4 x 12
NOTE: double drop set on last set (28 reps)

- 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 Standing Flat Chest Fly

- Start in push up position with hands elevated the top end of the dumbbells (or just by the handles)
- Lower your chest to the ground as far as you can go
- Straighten your elbows and press yourself back up

DB Deficit Push-Up

Superset

- 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

DB Incline Bench Press Dropset

- Kneeling Landmine Press 4 x 10
- Plate Front Raise 4 x 10

- 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

- 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

- Dips 4 x F
- High to Low Cable Flys 4 x 10

- 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

- 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

- Cable Rope Overhead Tricep Extension 4 x 10
- Cable Rope Tricep Extension 4 x 10
- Close Grip Push Up 4 x F

NOTE: Pulley will be at the highest setting.  Your back will be to it for the overhead, then you will turn around for the regular cable 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

- 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 Tricep Extensions

- 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

CHEST/TRI | Tuesday | 3/26

Norma

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!

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 🫶🏼

CHEST/TRI | Tuesday | 3/26

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