Name: Playbook - Dana Linn Bailey - CHEST/TRICEPS | Monday | 5/23
Uploaded: 2022-05-29T21:17:29.763Z
Duration: 60 min
Description: CHEST/TRICEPS | Monday | 5/23

Lisa

Katie

Krystle

Josh Brame

I enjoyed every minute of this workout. Thank you Dana!

Sophie

Jacquis  Robertson 

Tracy Morgan

Loved this! I love to work my triceps hard because they are still tiny. They won't be for long after doing these workouts!

I hated every second of that. I hate chest day lol

Sapphira

Ashley

Courtney Dieckman

Coming back from injuries still going very gentle. Still getting sore… I’ll get there

Stacy

First exercise of DLB and WOW! Feeling the burn and feeling accomplished today!

Keeley Carey

Kate

Ramiro

Susan DiGregorio

Meghann

Jenny

Sandra

Hell of a workout to get this summer shredded challenge started for me. Thanks so much fam.

Big Mo

Dylan

Too tired to do the decline push-ups, so I did assisted push-ups instead.

Alejandra

Brutal on chest! Those push ups are killer!

Micah Redenbaugh

Jessica Mott

April

Ellie

Tonya

Yasssssss splits ❤️❤️❤️❤️❤️

Ashley Shields

Brianna

Catherine

❤️ the chest and tri workouts together

Veronica

Richard

It was killer, and it made my tris burn with happiness

Kayla

Kendal

Heather

Nicole

Travis

Cheryl

WTF just happened on that last superset!???? 🤣🤣🔥🔥🔥🫠

Mallori Tachella

Cassandra

Micah

Rachael

5/23: CHEST/TRI

1.  DB Incline Bench Press 4 x 6

2. Superset:
- Flat Bench DB Squeeze/Hex Press 4 x 10
- Deficit Pushups 4 x 10

3. Superset:
- High to Low Cable Fly 4 x 10-12
- Bodyweight Dips 4 x Failure 

4. Superset:
- Low to High Cable Fly 4 x 10-12
- Decline Push-up 4 x Failure 

5. Superset:
- Ez-bar Skull Crusher 4 x 10
- Ez-bar Close Grip Press 4 x Failure 

6. Cable Rope Tricep Extension 4 x 15

- 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

NOTES: These are working sets, so it may take you a couple warmup sets to get to your working set weight. Retract your scapula, roll back shoulders and keep them pinched into the bench as you press.

DB Incline Bench Press

- Flat Bench DB Squeeze/Hex Press 4 x 10
- Deficit Pushups 4 x 10

NOTE: Really concentrate on squeezing the dumbbells together through the entire range of motion

- 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

- Start in a 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

- High to Low Cable Fly 4 x 10-12
- Bodyweight Dips 4 x Failure 

NOTE: Try to get pinkies together at peak contraction on the flies

- 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

- 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

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

- Place your feet on an elevated surface 
- Bend at the elbows, lowering your chest toward the floor
- Engage your chest as you extend your arms, pushing yourself back up to starting position

Decline Push-ups

- Ez-bar Skull Crusher 4 x 10
- 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

- 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

CHEST/TRICEPS | Monday | 5/23

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CHEST/TRICEPS | Monday | 5/23

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