Name: Playbook - Dana Linn Bailey - CHEST/TRICEPS | Monday | 5/9
Uploaded: 2022-05-15T23:02:38.275Z
Duration: 60 min
Description: CHEST/TRICEPS | Monday | 5/9

Chad

Danny

Catherine

Chest day is my weakest, definitely liked this! 🔥

Tonya

Tiffany

Vicky

Amanda

Sorry- did not mean to press one star- 5 start for sure

Kaddi

Jamie

Elaine

Benjamin

Stacey

Ashley

Natiel

Jess

Marshan

Julie Summers

Jennifer

Awesome!!! To failure!! Thanks Dana Linn Bailey!!!

Chris Craton

Annalisa Rasmussen

Christiane Mielert

Ashton

Brittany

Angelina

Vanessa Padalino

Jana Lorbetski

Jana

Thank you as always for an awesome workout!  👌

Teresa

Ryann

Ronda McCarroll

Chest 💀
Triceps 💀x2

Great workout!

Jonni Munoz

Lizz

Cakewalker

Finding the time I’m done chest I’m to tired to give triceps my 100%

Savannah Luscher

Rachel

Love the new splits this was fab workout!!

Joanne

Deanna

I’m going to b sore tomorrow 🔥🔥😅

Wendy Mosley

Jessica

Katy

I really enjoyed this!!! I love the new split!!

Heather

Gabriela

Under grip tricep was hard but great isolation.

Kelly

Ramiro

Keeps getting better. Crazy pump 🔥🔥🔥🔥🔥

Larry B

5/9: CHEST/TRI

1.  Superset 
- DB Pullover 4 x 8-10
- DB Flat Bench Fly Press 4 x 8-10

2. Tri-set:
- Alt ISO HOLD Incline Press (DB or plate loaded) 4 x 5-6 alternating
- Incline Press (DB or plate loaded) 4 x Failure together
- Seated DB Front Raise 4 x 10-12
	
3. Decline Key Press 4 x 10/8/6/6

4. Single Arm Crossbody Low to High Fly 4 x 12/10/8/8 each arm

5. Superset:
- Incline Bench Lying Tricep Overhead Extension 4 x 10-12
- Cobra Push-ups 4 x Failure 

6. Superset:
- Straight Bar Standing Cable Tricep Pushdown 4 x 10-12
- Reverse Grip Cable Tricep Pushdown 4 x 10-12

- DB Pullover 4 x 8-10
- DB Flat Bench Fly Press 4 x 8-10 

Key tips: don't bend and extend elbow, turns it into a tricep exercise.  Slight bend in elbows and keep it in that fixed position whole movement.  Don’t extend too far back that you lose tension off chest.  Your lats will turn from a secondary mover to a primary mover.  Also do not extend to far forward past chest.  A good vision stop point, is stop before your arms arms are straight up and down.  Takes tension off chest and puts it on arms and elbows instead.

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your chest and lats as you pull the dumbbell forward and up

DB Pullover

- Begin on a flat bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

DB Flat Chest Fly to Press

Superset

- Alt ISO HOLD Incline Press (DB or plate loaded) 4 x 5-6 alternating
- Incline Press (DB or plate loaded) 4 x Failure together
- Seated DB Front Raise 4 x 10-12

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Hold one dumbbell at the out side of your chest as you press the opposite dumbbell up 
- Lower the dumbbell with control and repeat with the other arm
- Repeating back and forth for desired reps

DB Incline ISO Hold Bench Press

- 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

- From a seated position
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbows

DB Seated Front Raise

Tri-set

- Begin by lying supine on a decline bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

Decline DB Key Press

- Standing next to the low cable pulley
- Keep your core tight and your back straight
- Bring your hand up and across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

4 x 12/10/8/8 each arm

Single Arm Low to High Crossbody Fly

- Incline Bench Lying Tricep Overhead Extension 4 x 10-12
- Cobra Push-ups 4 x Failure 

Use a incline bench and place in front of low pulley.  Using the rope lie back on bench with head facing the pulley. You may or may not have to move the bench out more to allow your hands to to start behind your head.  I try to move it out so that I have tension at the bottom, so the weight plates are not touching.

- Positioned on an incline bench,  point your elbows to the ceiling 
- Fully extend your elbows bringing the bar from behind your head to straight above you
- Bend at the elbows and lower with control returning to your starting position

Cable Incline EZ-bar Skull Crushers

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down, keeping the top of your chest lifted forward slightly 
- Keep your core tight as you lower 
- Extend your arms, engaging your chest as you push up

Cobra Push-up

- Straight Bar Standing Cable Tricep Pushdown 4 x 10-12
- Reverse Grip Cable Tricep Pushdown 4 x 10-12

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar/Straight Bar Tricep Extension

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

CHEST/TRICEPS | Monday | 5/9

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CHEST/TRICEPS | Monday | 5/9

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