Name: Playbook - Dana Linn Bailey - Chest & Triceps | Monday | 4/29
Uploaded: 2024-05-05T22:54:09.072Z
Duration: 60 min
Description: Chest & Triceps | Monday | 4/29

Victor L. Hart

Larisa

Krisztina Balogh

Ahh back to chest & tris starting the week. I like it 💪

Mandy

Great workout for when I'm stuck using my home gym.

Tina Bell

Diana

Lisa Meinhart

Leigh

Monique

Sezz

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 DB 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. DB Close Grip Hex Press 4 x 10

4. Superset:
- DB Tricep Kickbacks 4 x 12
- Close Grip Push-Ups 4 x F

5. Superset:
- DB Incline Chest Fly 4 x 10-12
- Seated Single DB Front Raise 4 x 8-10

6. Superset:
- DB Jammer 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.

- 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 (5 sec eccentric)

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

DB Close Grip Hex Press

- DB Tricep Kickbacks 4 x 12
- Close Grip Push-Ups 4 x F

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

DB Seated Tricep Kickbacks

- 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

- DB Incline Chest Fly 4 x 10-12
- Seated Single DB Front Raise 4 x 8-10

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

DB Incline Chest Fly

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

- Hold a dumbbell between your hands at chest height
- Extend your arms and press the dumbbell out and slightly up from your chest
- With control return to starting position

DB Jammer 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

Chest & Triceps | Monday | 4/29

Community

More workouts from Dana Linn Bailey