Name: Playbook - Dana Linn Bailey - CHEST/TRI | Tuesday | 3/26
Uploaded: 2024-03-31T23:13:09.185Z
Duration: 60 min
Description: CHEST/TRI | Tuesday | 3/26

Had to skip exercise 6 for time, but a banger as always 🥵

Arly

Alicia

Krisztina Balogh

Jenn

Home workouts with alternatives to incline and decline benches…..don’t have one of those

Miranda

My tris are done. Burned out. 💪🔥🙌

Mandy

Michelle Boldridge

Ivette

Monique

THAT giant set closer 🔥😅😮‍💨🙌🏼🙌🏼🙌🏼

3/26: CHEST/TRI

1. Superset:
- DB Chest 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:
- DB Jammer Press 4 x 10
- Plate or DB Front Raise 4 x 10

4. DB Flat Bench Press 4 x 8

5. Superset:
- Dips (or bench dips) 4 x F
- Decline Chest Flys 4 x 10

6. Triset:
- DB Overhead Tricep Extension 4 x 10
- DB Bent Over Tricep Kickbacks 4 x 10
- Close Grip Push Up 4 x F

- DB Chest 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)

- Begin lying on a flat bench with your arms extended and palms facing each other
- Lower the dumbbells out to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DB 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

- DB Jammer Press 4 x 10
- Plate or DB Front Raise 4 x 10

- Hold a dumbbell between your hands at chest height
- Extend your arms and press the dumbbell out and slightly up from your chest
- With control return to starting position

DB Jammer 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

- 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

DB Flat Bench Press

- Dips (or bench dips) 4 x F
- Decline Chest 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

- Begin on a decline bench with arms extended and palms facing each other, maintaining a slight bend at the elbows 
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DB Decline Chest Fly

- DB Overhead Tricep Extension 4 x 10
- DB Bent Over Tricep Kickbacks 4 x 10
- Close Grip Push Up 4 x F

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB Overhead Tricep Extension

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

DB Seated Tricep Kickbacks

- 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

Loved it!!!! That quad finisher really burned🔥🔥🔥🔥🥵🥵

Vicky

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

CHEST/TRI | Tuesday | 3/26

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