Name: Playbook - Dana Linn Bailey - CHEST/TRI/ABS
Uploaded: 2023-12-27T14:27:39.043Z
Duration: 60 min
Description: CHEST/TRI/ABS

Frank

Johanna

Debbie

Layla Marooney

Barbara Eves

This is different lol. Feeling that burn.

Clinton

Really like this workout! The Triset had my arms shaking😂 loved every minute 💪🏾 Thx DLB

Robert

Sandra

Nikki

Sheeesh 😮‍💨 didn’t think it was gonna hurt so good 🤣 💀

Viktoria

Joyce 

IF ALL WORKOUTS ARE LIKE CHEST TRI AND ABBS GOING TO BE ALOT OF FUN. JUST GETTING STARTED WITH APP.

Joseph Bellinger

i finished the workout! That's all i can say 😅

Jessica mejia

Done in 50 
But didn't follow timers 
I could only imagine how long this would have taken me if I did lol 
Great workout 
Kicked my ass dana

Shannon

Miran

I love this app! I feel confident in the gym, especially when I’m alone 😊 the app is super easy to follow and log workouts.

Lindsey

Abbi

Love it perfect for first session back after a back injury

Jeanine

Alessandra

Courtney

Sheena

Luis

To hard for me, but I'll keep trying ☺️

Rachael

Love these DB home workouts!! Thank you!! I can go to my own little corner at the gym and I only have to fight for the dumbbells.

Karri

Rimu

Stephanie

This was epic all around chest, tri's and abs were really trained 💪💪🔥

Joycelyn BENJAMIN

Tara

Love the home options.  Thank you so much Dana

Shelly Bacon Kelnhofer

Great start to the week! I hit failure on the last set of triceps push-ups at 4!!
Skipped the abs today because my abs are super sore from catching up on yesterday’s HIIT.

Patricia

Edelee

Arja

Wendy Mosley

Loves this! So nice to not have to figure out a modification for an at home workout. Perfect thanks so much! ❤️

Sadie

Monique

Stacy

Love this work out !! Thanks DLB for the home workout!!

Nancy Dougherty

3/27: CHEST/TRI/ABS

1. Superset:
- DB Incline Press 4 x 12/10/8/6 drop 10
- Seated DB Raise 4 x 10-12

2. DB Flat Bench 4 x 10/8/6/6

3. Superset:
- DB Chest Fly 4 x 10-12
- Charles Glass Push-up 4 x Failure 

4. Low to High DB Fly 4 x 10-12

5. DB Tricep Kickbacks 4 x 15/12/10/10 (each side)

6. Triset:
- DB Skull Crushers 4 x 12/10/8/8
- DB Close Grip Hex Press 4 x Failure
- Close Grip Push-up 4 x Failure 

7. Core:
- V-Sit Double Crunch 4 x 12 
- Heel Tap Crunch 4 x 12 (each side)
- Legs Up Crunch 4 x 12

Superset:
- DB Incline Press 4 x 12/10/8/6 drop 10
- Seated DB 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 edge of the seat
- Grip one dumbbell with an underhand grip
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Underhand DB Front Raise

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

DB Flat Bench Press

Superset:
- DB Chest Fly 4 x 10-12
- Charles Glass Push-up 4 x Failure

- 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

- Assume a kneeling position with the soles of your feet placed flat against a wall behind you
- Then place your hands out in front of you, shoulder width apart in a pushup position, widen your stance until your knees are further apart than your shoulders, and lift them off the ground (bear crawl position) 
- Complete a pushup rep without letting your knees make contact with the ground
- Another important cue to keep in mind is to bring your chest to the ground, not your head, but make sure to keep your neck in a neutral position

Charles Glass Push-ups

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

DB Underhand Grip Low to High Fly

- Hinge forward until your chest is parallel to the floor
- Hold a single dumbbell with your arm bent to 90 degrees, palm facing forward
- Fully extend your arm back squeezing your tricep 
- Slowly bend your elbow returning back to starting position 
- Complete desired reps then repeat on the opposite side

DB Single Arm Bent Over Tricep Kickback

- DB Skull Crushers 4 x 12/10/8/8
- DB Close Grip Hex Press 4 x Failure
- Close Grip Push-up 4 x Failure

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB Skull Crushers

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

DB Close Grip Hex 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

- V-Sit Double Crunch 4 x 12 
- Heel Tap Crunch 4 x 12 (each side)
- Legs Up Crunch 4 x 12

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-Sit Double Crunch

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques 
- Repeating back and forth for time or reps

Heel Tap Crunches

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees, feet on a bench
- Keeping your chin tucked 
- Crunch up and touch your feet
- Lower back stays in contact with the floor throughout the movement

Legs Up Heel Touch Crunch

Core

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

Stephen

Chest

Steven

Michelle

CHEST/TRICEPS

Gino

Shawn Bachman

Katherine

CHEST/ABS

Hassan

CHEST/TRI

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

Brandi

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. ❤️💕💜🙌🏽💪🏼

Pamela Castleberry

Shiloh

CHEST | with a hint of delts

gloria

Couldn’t do it all, but I tried. Need to lighten the weight! Thanks though. Your videos helped out a lot when I was confused what the exercise was.

Skip

CHEST

Suzanne

Loved every second of it. The landmine super set push-ups was the most challenging superset.

CHEST/TRI/ABS

Community

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