Name: Playbook - Dana Linn Bailey - CHEST/TRICEPS | Monday | 6/20
Uploaded: 2022-06-27T00:13:50.304Z
Duration: 60 min
Description: CHEST/TRICEPS | Monday | 6/20

Maureen

Vicky

LaRhesa

Monica

Kim Kiefer

Brandi

Great pump as always. Love those sets of 15 - killer pump to finish off 👊🏼

Jamie

Amanda

Kayla

Angela

Lindsey

I DID EVERYTHING!!! HELL YES!!! BABY STEP TO GREATNESS!!!!

Chris Craton

The BEST of all the chest/tri days so far!

Aspen DeLong

Aurora Artman

Love DLB and this app! So worth the money!

Chest and triceps are on fire! Great workout! I feel stronger every week! 💪🏻

Ashley Stubinger

Tyler Myers

Karen Porter

Mackenzie

Mike

Fantastic workout... my tris are going to be sore for days

Mayor Jim

Elisa

Jasmine

Those Charles glass push-ups are a challenge, but getting closer to being able to complete the whole superset without modification 💪

Harmonie

Justin Odom

Stephanie

Brittney

Slacked off for 2 weeks back it felt great to hit chest & triceps.

Ramiro

Leanna

Paige

Shannon

Awesome first workout feel swole 💪🏼💪🏼💪🏼

Jacob McCaughey

RENÉE

Bobbi Van Fleet-Adams

Sara

Jim Bell

Kaddi

Had to modify a bit due to a shoulder injury but killer workout per usual 💪🏽 🔥

Peleiake

Sarah

David Roland

Lindsey Evans

Tracy Morgan

Sandra Osorio PA MBA

Danni

Loved the bench press. Especially the pause sets.

Calvin

I still gotta work and am already dead lol

Big Mo

My god, chest and tris are super tight 😬. Never felt better in my life!!

Jay Kuo

Week 4 Shredded Summer Challenge

6/20: CHEST/TRI

1. Superset 
- Flat Cable Fly 4 x 10-12
- Charles Glass Push-up 4 x 10-12
	
2. Bench 2 x 3 @85-90% of 1RM (try to add if you can with each set)

3. Pause Bench 3 x 5 @ 75%

4. Superset 
- Incline DB Press 4 x 10/8/6/6
- Incline DB Hex Press 4 x 10/8/6/6

5. Superset 
- Low to High Incline Cable Fly 4 x 10-12
- Bodyweight Dips 4 x Failure

6. Superset 
- Cable Rope Overhead Tricep Extension 4 x 12/10/8/8
- Cable Rope Tricep Extension 4 x 12/10/8/8

7. Single Arm Cross Body Tricep Extension 3 x 15 each side

- Flat Cable Fly 4 x 10-12
- Charles Glass Push-up 4 x 10-12

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

Cable Standing Flat 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 lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

These are working sets, Complete a few warm up sets

 2 x 3 @85-90% of 1RM (try to add if you can with each set)

Barbell Flat Bench Press @85-90%

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Pause for 2-3 seconds
- Press up engaging your chest

NOTE: Bar comes down to a deadstop, pause on chest for 2 sec count, then explode up. If you can add weight, always add more weight.

Barbell Pause Bench Press (2-3sec) @75%

- Incline DB Press 4 x 10/8/6/6
- Incline DB Hex Press 4 x 10/8/6/6

NOTE: DB Hex Press, Just bring the DB’s together with palms facing each other, keeping them touching as you press. Keep elbows tucked towards your sides.

- 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

- 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

- Low to High Incline Cable Fly 4 x 10-12
- Bodyweight Dips 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’s

- 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

- Cable Rope Overhead Tricep Extension 4 x 12/10/8/8
- Cable Rope Tricep Extension 4 x 12/10/8/8

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Rope Overhead Tricep Extension - High Pulley

- 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

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

15 reps each arm

CHEST/TRICEPS | Monday | 6/20

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CHEST/TRICEPS | Monday | 6/20

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