Name: Playbook - Dana Linn Bailey - CHEST/TRICEPS | Monday | 8/1
Uploaded: 2022-08-07T23:57:38.705Z
Duration: 60 min
Description: CHEST/TRICEPS | Monday | 8/1

Kalliopi

Melissa

Malinda

Jessie

Awesome upper body workout! Straightforward and challenging all at the same time. Feeling that burn now lol

Donna

Gustavo

The buuurn in your triceps on that finisher!! On point!

Kayla

Kristine

Katie

Ashley Stubinger

france

Charles glass push ups have me on my face every time 😅😭

Harmonie

Danni

Erika Kay Simms

Kate

I don’t think I can hold up my water 💦 great day!

Jessica

Tonya

Record time!!! Love my transformation every day!!

Vicky Aju

Scott

Not sure I’m going to be able to put my hair up later. Awesome workout.

Brittany

Petra

Chest and tri's are shaking... great session

Joycelyn BENJAMIN

Taki Kalcos

Aleisha Swindell

Sean

Vanessa Padalino

I didn’t do all the workouts since this is my first day back to the gym after being out for two months because of Covid. But it feels good!🤪😉😁

Joel

Sarah

Ramiro

First workout coming home from vacation. This was a good one!

Becca

Alicia

Jana

Jamie

Brianna

Shoulders and arms still a little sore from Friday and Saturday.  Great burn.

Kassey Lay

Marcie Courville

Maryann

Mariah

Brandi

The Charles glass push ups made me feel like a stripper with all the shaking 😂😂😂😂😂 loved it though

Danny G

Super pump! Definitely being challenged. Thanks so much, DLB! 💪🏻

Hannah

Drak

Mary Arnold

Loved this one!! I love it when you switch up the routines from week to week. Great muscle confusion makes for great gains!!!

Ashley

Lisa

Leah

Savannah

8/1: CHEST/TRI

1. Incline Machine Press 4 x 12/10/8/8

2. DB Flat Bench 4 x 12/10/8/8 

3. Superset:
- Pec Deck Fly 4 x 10-12
- Charles Glass Push-up 4 x Failure

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

5. Cable Rope Tricep Extensions 4 x 15/12/10/10

6. Superset:
- EZ-Bar Skull Crushers 4 x 12/10/8/8
- EZ-bar Close Grip Press 4 x Failure

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow 
- Pause briefly at full contraction then return to starting position

Plate Loaded Machine Incline Chest Press

- 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

- Pec Deck Fly 4 x 10-12
- Charles Glass 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

- 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

Superset

- 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

- 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

- EZ-Bar Skull Crushers 4 x 12/10/8/8
- EZ-bar Close Grip Press 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

CHEST/TRICEPS | Monday | 8/1

DLB, can we do this again?! Dang this made my day! 🔥

I love all your work outs. I used to be in great shape before kids;) and after my 2nd I was trying to bounce back!! Your workouts helped me do that..

Nina

Sue-Ann Henriques

Legs | Monday | 4/22

Claudio

Mike Melendez

Ulya

Chelts & Triceps | Tuesday | 4/23

Darcie

OoO that one got the blood a pumpin'🫠🫠

Summer

Cynthia Biscaino

Back & Biceps | Wednesday | 4/24

Claudia Ruiz

Angie

Legs | Thursday | 4/25

A little short of a workout, lots of lateral delt emphasis with not as much rear or front delt so I added in a few exercises to make it a typical hour long lift

CHEST/TRICEPS | Monday | 8/1

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