Name: Playbook - Dana Linn Bailey - Chelts & Triceps | Tuesday | 4/23
Uploaded: 2024-04-28T22:59:58.505Z
Duration: 60 min
Description: Chelts & Triceps | Tuesday | 4/23

Great workout!! New PR for bench press🔥🔥💪💪

Vicky

Hege

Kassey Lay

Rita

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

Kaylee Emory

Victor L. Hart

Michelle Green

Major burn especially that last super set

Tracy

Marcie

Claudio

Mike Melendez

Ulya

Charlene

Eliana

Jeanette Moore

Diana

My gym was so overcrowded combined gym + home version had an amazing session 🔥🔥💪🏼

Fotini

Jennifer

Dani Scott

Susan

Roseline WL

Marci

Liana

Carlos

Amanda

Xyzia Guzman

Brandi

Fun stuff! I scaled down or substituted as needed. Excited to build my strength. Your programming is👌🔥

Teri

Great workout! Was able to go heavy with this one 🤟🏻

Meghan

Keri

Kimberlee

Tiwana

Nicole

Sharon

I like itbetter when arms had their own day.

Serena

mark

Any chance we could get some weeks where arms are on their own day?

Charlotte

Celina

Sandra

Benjamin

Elina

Sherlyn McCormick

Lisa

4/23 CHELTS & TRI

1. Superset:
- Alternating ISO Hold Pec Deck Fly 4 x 5-6 each side
- Pec Deck Fly 4 x 5-6

2. Barbell Bench Press 4 x 5/5/5/5 drop F
NOTE: Dropset on last set. Drop weight by 40-50% and rep out to failure.

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

4. Superset:
- Incline Low to High Cable Fly 4 x 15/12/10/8
- Neutral Grip DB Pike Push-Ups 4 x F

5. Triset:
- Weighted Bench Dips 4 x 12
- Bodyweight Bench Dips 4 x F
- Close Grip Push-Ups 4 x F

- Alternating ISO Hold Pec Deck Fly 4 x 5-6 each side
- Pec Deck Fly 4 x 5-6

- 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 HOLD
- Alternately fly one arm at a time

Alternating ISO Hold Pec Deck Chest Fly (ea)

- 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

Superset

NOTE: Dropset on last set. Drop weight by 40-50% and rep out to failure.

- 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

- DB Incline Bench Press 4 x 8
- Seated Single 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

- Sit on the front edge of the seat
- Grip one heavier dumbbell with both hands
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Single DB Front Raise

- Low to High Cable Fly 4 x 15/12/10/8
- Neutral Grip DB Pike Push-Ups 4 x F

- 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 in pike position , hands elevated on DBs with feet elevated on a box or bench
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Neutral Grip DB Pike Push-Up

- Weighted Bench Dips 4 x 12
- Bodyweight Bench Dips 4 x F
- Close Grip Push-Ups 4 x F

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- 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

Weighted Bench Dips

- 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

- From a high plank position, hands under shoulders 
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push-Ups

Triset

Chelts & Triceps | Tuesday | 4/23

Ashley

Kaytee

Chest & Triceps | Monday | 4/29

Oh my god, so good thank you so much I’m so happy and my legs definitely hurt and pump 🙏❤️

Chelts & Triceps | Tuesday | 4/23

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