Name: Playbook - Dana Linn Bailey - CHEST/TRICEPS
Uploaded: 2023-12-27T14:27:39.231Z
Duration: 60 min
Description: CHEST/TRICEPS

Steven

Michelle

Stephen

Ryan

Very good workout, couldn’t do the dip section cause I’m still recovering from a broken wrist but it was still great!

Christopher

Loved it even with struggles for push ups 😅

Véronique

Great upper body workout, I didn't do the dips (old shoulder injury), but everything else felt good

Sandra

Beverly

Had to come back and do it again!! 😮‍💨 my top 3 fav. for chest and delts! 🔥🔥

Viktoria

Loved every second of it. By the end my muscles were exhausted 😩

Awesome chest pump with this workout 💪

Laura Colomy

Jessica mejia

Shawn Bachman

Nick

Bridget

Great, I love this workout. Recently I struggled with mental health and trying to bounce back and making gym a non negotiable part of my routine bc it truly keeps me on track. I might not win summer shred challenge, but yours workouts truly benefits my overall mental health 🙏🏼

Kayo

Lori Castagnetto

Sharyn

Anne

Ryno

Great chest workout.  My shoulders and pecs are pumpin'

Amy Robinson

Brandi

Matthew

Shelly

T.green

Courtney

Dana

Sydney

Kimm

Laura

Fotini

Darlene

Did ring dips instead of bench dips feeling swole 💪

Angela

Laryn Welch

Jermaine

Love the variety of workouts and different reps sets.

Elizabeth Walker

Ali Almand

Tania

Wendy Mosley

Mike Melendez

Tatum Davidson-Lohse

Damn that burned in all the right places!! 💪💪😅

Kelima Kamaric

Good lord.  My poor arms.  Great work out

Nahuel

Micah

Lydia

Jason Renth

Thanks for always wanting me to do better. Sometimes I don't want to work as hard as you want me to. Ha!

Mike Gilbert

1. Low Cable Fly (low to high)
2 x 12/10

2. Mid Cable Fly (flat)
2 x 12/10

3. High Cable Fly (high to low)
2 x 12/10
NOTES: You are doing 2 sets at each level

4. Superset:
- DB Slight Incline Press 4 x 8
- DB Seated Lateral Raise 4 x 10-12

5. Superset:
- Pec Dec Fly 4 x 12/10/8/8
- Push-ups 4 x Failure

6. Superset:
- DB Incline Bench Press 4 x 8
- DB Seated Front Raise 4 x 10-12

7. Triset:
- Ez-bar Skull Crusher 4 x 12/10/8/6
- Ez-bar Close Grip Press 4 x Failure
- Bench 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

- 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

- 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

- DB Slight Incline Press 4 x 8
- DB Seated Lateral Raise 4 x 10-12

NOTE: Pause at the bottom of each rep and really slow these down.

- Begin by lying back on a slightly inclined bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Slight Incline Bench Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated Lateral Raise

Superset

- Pec Deck Fly 4 x 12/10/8/8
- Push-ups 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push-ups

- DB Incline Bench Press 4 x 8
- DB Seated 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 
- 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

- Ez-bar Skull Crusher 4 x 12/10/8/6
- Ez-bar Close Grip Press 4 x Failure
- Bench Dips 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

- Place your hands on the front edge of the bench just outside the hips
- Elevate your feet out in front of you
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Triset

CHEST/TRICEPS

Johanna

Debbie

Layla Marooney

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

Chest

Gino

Katherine

CHEST/ABS

Hassan

CHEST/TRI

Really starting to see some results! Dana your workouts are killer but I absolutely love the change in me I’m seeing!

Coree

Amazing feel.. did 1 & 2 to start my day after a 40 minute CrossTraining in @ HOTWORX..

SMALLS

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. ❤️💕💜🙌🏽💪🏼

CHEST/TRICEPS

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