Name: Playbook - Dana Linn Bailey - CHEST
Uploaded: 2023-12-27T14:27:39.438Z
Duration: 60 min
Description: CHEST

Suzanne

Gino

Loved every second of it. The landmine super set push-ups was the most challenging superset.

Viktoria

Ezequiel

Donna

Curly Fro

I was testing the waters first.  Had to stop because I got called into work...I love it so far and will start off better than I finished tonight..

Mike

I love you Dana,you’re the best… ufff best chest workout ever…

Frank De trinidad

I started training this week  harder than what I use to. Seeing you is inspiration. The chest work out is good, don't switch up for now, leave it the way it is.

Jose

Been following the program and seeing progress. I'm surprised. Will be where I want soon

Jazyel Hernandez

First time trying out the app and omg I have a renewed fire in me for my workouts already! Can’t wait to see the results!

Steph

Erica

Sharaleen Brown

Gaby

Awesome my Chesticles feel shot to bits 🤣🤣💪💪

Kirsty Wyatt

Vicky Williamson

Janni

Cait

This was my first time using this app. I had a great chest workout. I travel extensively so I'm glad I took the plunge on DLB's plan.

Adam

Maritza Pena

George

arthur

Robert

Shari Cole

Angela

Theresa

That was intense! I struggled picking up my hydro jug during this workout

CHEST

1. Bench 4 x 10

2. SS:
- Cable Chest Fly 4 x 10 (last set drop set)
- Cable Svend Press 4 x failure

3. SS: 
- DB Incline Press 4 x 12/10/8/6 drop 10
- Reverse Incline DB Front Raise 4 x 10-12

4. SS:
- Kneeling Landmine (2 sec hold) 4 x 8-10
- Defecit Push-Up (3 sec eccentric) 4 x 8-10

5. Single Arm Crossbody Incline Fly 4 x 10-12 (each side)

- 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

Barbell Flat Bench Press

- Cable Chest Fly 4 x 10 
- Cable Svend Press 4 x failure

- 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

- Hold the cable handles sandwiched together between your palms at chest height
- Stagger your stance, standing slightly forward off the cable machine
- Extend your arms and press the handles straight out from your chest
- Slowly return to starting position

Cable Svend Press

Superset

- DB Incline Press 4 x 12/10/8/6 drop 10
- Reverse Incline 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 
- Press the dumbbells back up engaging your chest

DB incline bench press

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline DB front raise

- Kneeling Landmine (2 sec hold) 4 x 8-10
- Defecit Push-Up (3 sec eccentric) 4 x 8-10

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press (2 sec hold)

- 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 up (3 sec eccentric)

- 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 10-12 each side

Single arm low to high crossbody fly

CHEST

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

Stephen

Chest

Steven

Michelle

CHEST/TRICEPS

Shawn Bachman

Katherine

CHEST/ABS

Hassan

Sandra

CHEST/TRI

Keyleigh1!

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

Coree

SMALLS

Brandi

Had to do the same workout as last week, as of this morning new workouts hadn't been posted.

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

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