Name: Playbook - Dana Linn Bailey - CHEST
Uploaded: 2023-12-27T14:27:39.421Z
Duration: 75 min
Description: CHEST

gloria

Couldn’t do it all, but I tried. Need to lighten the weight! Thanks though. Your videos helped out a lot when I was confused what the exercise was.

Skip

Gino

Benjamin

Cristal Lee

Kelly10350!!

Mark  Oconnell

Chelsea

David

Joel

Victor Rodgers

Sara McVicker

arthur

Always a struggle. Just gotta make sure I make it through regardless and so far I'm shocked myself by doing so

Michael King

Christian2008!!

Alanna

DeeAnn

Perfect workout in terms of intensity and fatigue!

Saurabh

Bernadette Crust

Erin

April

First chest workout in 4 months! You know how they do not want those figure competitors witch chest striations…but I missed it! So I’ll do it during the off-season 😍😍🙏🙏 loved it!!!

Destroyed my chest.
Feeling shredded already.

Jared

I have been looking for a program that was versatile and I’m in love with this!!!

Bree Martin

Damn - these are the kinds of Boss Babe 💪🏼 workouts I’ve been looking for !!! 💥

Ashley

Love the new app! Easy to navigate and overall just a wonderful user experience.

Lucas Lawrence

Maria

Chris

Heather

Courtney

Misti

Edmur

Omg, this is the first time I use the app and I freaking love it. I love how detailed the videos were and the timer. Wow I can play my music and listen to the queue 's without having to press stop. I'm super impressed♡Thankyou for making it so easy,  you literally thought of everything💪

Angel

Storm

Really inflamed right now so painful but good

Erika

Flower

Dianne

Chris Woodson

Ronda

Katie

Yvonne

Leanne

mario

Shannan McCain

Got 80% of it done. Body said stop! So I did.

Manny

It would be nice to have a place to log our weight used! To remember

Micah

1. SS:
- Cable or Pec Dec chest fly (pinky together) 4 x 12/10/8/8
- Push-up 4 x 10-12 or failure

2. DB or BB Flat Bench 4 x 5-6

3. TS:
- Incline Bench Press (DB, BB or machine) 4 x 10/8/6/6
- Reverse Incline DB Y Raise 4 x 8-10
- Reverse Incline Lateral Raise 4 x 8-10

4. SS:
- Low to High Cable Fly 4 x 10-12
- Cable Shoulder Press 4 x 8-10

5. TS:
- Decline (High to Low) Fly 4 x 8-10
- Decline (High To Low) Cable Press 4 x failure
- Cable across Reverse flies 4 x 8-10

- Cable or Pec Dec chest fly (pinky together) 4 x 12/10/8/8
- Push-up 4 x 10-12 or 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 flies

- 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 up

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

Barbell flat bench press

- Incline Bench Press (DB, BB or machine) 4 x 10/8/6/6
- Reverse Incline DB Y Raise 4 x 8-10
- Reverse Incline Lateral Raise 4 x 8-10

- 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 up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline DB Y raise

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

Reverse incline DB lateral raise

Tri-set

- Low to High Cable Fly 4 x 10-12
- Cable Shoulder Press 4 x 8-10
NOTE: Flys can be done either standing or seated on a bench in the middle of the cable cross.

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

Low to high cable chest fly

- Start with the bar at your shoulder, elbows slightly forward 
- Press the bar straight up overhead
- Lower back to starting position with control

Cable standing shoulder press

- Decline (High to Low) Fly 4 x 8-10
- Decline (High To Low) Cable Press 4 x failure
- Cable Cross Reverse flies 4 x 8-10

- 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 chest
- Pause and let your arms return back to the starting position

High to low cable chest fly

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

High to low cable press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly

CHEST

Frank

Johanna

Debbie

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.

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. ❤️💕💜🙌🏽💪🏼

Pamela Castleberry

Shiloh

CHEST | with a hint of delts

Clinton

Suzanne

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

CHEST

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