Name: Playbook - Dana Linn Bailey - Chest & Triceps | Monday | 4/29
Uploaded: 2024-05-05T22:54:27.362Z
Duration: 60 min
Description: Chest & Triceps | Monday | 4/29

Another favorite chest day to end my birthday with ♥️

Hege

Summer

Gracia

It was good a couple of them i couldn’t do in the gym so i some variation

Samantha Heppe

Celina

Ashley

Kaytee

Michelle Green

Alisha

Maal

Roberta

Sandra

Claudio

Eliana

Brett

Tabatha

Melissa

Tracy

Loved the triceps in the middle of the workout as well at the end

Sharon

Bessie

Amanda

Brass Knuckles

Fuck yeah. I mean, "oh yeah, that was a lovely Monday"

Becca

Jeanette

wow my arms and chest really felt that😍

laura

Monica

Jenn

Kassey Lay

O man it was my first workout in a long while, so it kicked my butt!!! It was awesome! I definitely recommend 😍🥰🤩💯💥💪👏

Shyan

Julia

Roseline WL

Casey

Great Monday pump!! Went for a heavy to on bench! 165 for 2!! Felt amazing!!

Britt

Dani Scott

After this workout, walking around with my chest and shoulders looking Kia Green.

Charles Hamilton

Carlos

Meghan

janet

Sherlyn McCormick

Lisa

Lorrie

Jessica

4/29: CHEST/TRICEPS

1. Superset:
- Slight Incline DB Press 4 x 8
- Seated Single DB Front Raise 4 x 10-12
NOTE: Just up one or two notches on the incline adjustable.  If you only have a flat bench, you can just put a plate under the one side.

2. 5 sec Eccentric Incline machine Press 4 x 6
NOTES: You are just lowering weight down real slow at a 5 second count ( 5.1.1.1) More time under tension so go little bit lighter than normally would go.

3. Close Grip Bench Press 4 x 10

4. Superset:
- Rope Tricep Extension 4 x 12-15
- Close Grip Push-Ups 4 x F

5. Superset:
- Seated Incline Cable Fly 4 x 10-12
- Seated Cable Front Raise 4 x 8-10

6. Superset:
- Landmine Incline Press 4 x 12/10/8/8
- DB Overhead Tricep Extension 4 x 10

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

NOTE: Just up one or two notches on the incline adjustable.  If you only have a flat bench, you can just put a plate under the one side.

- 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

- 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

NOTES: You are just lowering weight down real slow at a 5 second count ( 5.1.1.1) More time under tension so go little bit lighter than normally would go.

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow 
- Pause briefly at full contraction then return to starting position

5 sec Eccentric Machine Incline Chest Press

- Grip barbell just inside shoulder width apart
- Lower the bar toward your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Barbell Close Grip Bench Press

- Rope Tricep Extension 4 x 12-15
- Close Grip Push-Ups 4 x F

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight, spreading the rope apart at full extension 
- Bend the elbows to return to the starting position

Cable Rope Tricep Extensions

- 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

- Seated Incline Cable Fly 4 x 10-12
- Seated Cable Front Raise 4 x 8-10

- Start seated on an incline bench between the cables
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Incline Cable Chest Fly

- Start by sitting tall, a cable handle in each hand
- Bring your hands forward and up, bringing them together engaging the front of your shoulders 
- Pause and let your arms return back to the starting position

Seated Dual Cable Front Raise

- Landmine Press 4 x 12/10/8/8
- DB Overhead Tricep Extension 4 x 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

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB Overhead Tricep Extension

Chest & Triceps | Monday | 4/29

Since I missed Mondays workout I came back into the gym to get it in!! Second time today the workout has made me shake😍😍 love that so much.

Amber

Amazing !!! Totally dead but feeling great!!! 🖤💪🏼

Kristin Smith

The two exercises - around the world and lateral raises are shoulders so I was confused on why they were in this chest/tri workout . Wondering if it was a mistake

Brittany

Chest & Triceps | Monday | 5/13

Maria

Dexter

Jess

Legs (Quads) | Tuesday | 5/14

Was awesome hard part was finding a free spot in gym

Elias Drew Grange jr

Steph & Marc

Back & Biceps | Wednesday | 5/15

Had to throw in the rest of leg day with today and now I’m ☠️

Eliza

Dana

Delts | Thursday | 5/16

She was born for this!! I am so thankful!!!

Ivette

The reverse hack squat was not doable with my gyms equipment. A modification would have helped. Open to feedback thank you

Chest & Triceps | Monday | 4/29

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