Name: Playbook - Dana Linn Bailey - Chelts & Triceps | Tuesday | 4/23
Uploaded: 2024-04-28T23:00:13.436Z
Duration: 60 min
Description: Chelts & Triceps | Tuesday | 4/23

Elizabeth

Aimee

Krisztina Balogh

Dez Chavis

That tri-set was killer!!! Loved this workout ❤️

Tina

Leigh

Monique

4/23 CHELTS & TRI

1. Flat DB Chest Fly 4 x 10

2. Flat DB 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:
- Low to High DB 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

- Begin lying on a flat bench with your arms extended and palms facing each other
- Lower the dumbbells out to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DB Flat Chest Fly

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level 
- Press dumbbells back up engaging your chest

DB Flat Bench Press (last set dropset 5 drop F)

- 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

Superset

- Low to High DB 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 dumbbell in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

DB Underhand Grip Low to High 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

Chelts & Triceps | Tuesday | 4/23

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