Name: Playbook - Dana Linn Bailey - Chest & Triceps | Monday | 5/6
Uploaded: 2024-05-12T22:57:37.079Z
Duration: 60 min
Description: Chest & Triceps | Monday | 5/6

Sean

Angela

Priscilla

Kayla Laweka

Tough workout. I had to modify the weighted dips and the close hand push ups. Looking forward to tomorrow workout

Tommy

Melissa Pilaczynski

Dana

Michelle

Pumped af !! Thanks DLB - 2second hold bench press was brilliant 🤩

Ralph John Roy

This workout was killer. I needed this one 🫶🏻🔥 so happy to be here !

Malorie

Been awhile since I had this nice of a pump 😄

Paige Nicole Clemons

Holy smokes my arms are on fireee , pump city

Rebecca A Reyes

Brandi

Summer

Gino

LaShawn

Raquel

Awesome chest and tri workout!! 🥵🥵🥵

Michelle Green

Alisha

B nicole

Meghan

Wiped out man the pump I have!!!! 😚 Thank You

Pamela Castleberry

I kinda shocked myself that I was stronger upper body than my lower than I thought I was. Sweet!!😋

Linden Bulloch

I wasn’t able to do the push ups. I’m weak in that area cause I’ve had shoulder surgery and my arms were shot after everything else. Something for me to work on.

Brandy

Kassey Lay

Elizabeth

Andrew

Wuhuacu@gmail.com

Liana

Shannon

Allison

Eliana

Gracia

Melinda

Susan

Bessie

Charlie

Making a comeback after being sick 😮‍💨

Laura

Amanda Albrecht

That's the way to start this challenge !!

Tera

Roberta

Killer workout! Missed this kind of training.

Crystal Jones

Happy for a new shred challenge! #LFG # DLBDAILY

Dale Jones

Sarah Meier

Jaynie

5/6: CHEST/TRICEPS

1. Pec Dec Fly 4 x 15/12/10/8

2. Pause BB Flat Bench 4 x 6/5/4/3 drop 10 regular rep
NOTE: You are coming to a complete dead stop on your chest for a 2 second count.

3. Superset:
- DB Incline Bench 4 x 12/10/8/6
- Single DB Front Raise 4 x 10-12

4. Superset:
- Low to High Cable Fly 4 x 10-12
- Decline Push-Ups 4 x F

5. Superset:
- EZ-Bar Skull Crusher 4 x 12/10/8/6
- EZ-Bar Close Grip Bench 4 x F

6. Superset:
- Weighted Bench Dips 4 x 20/15/12/10
- Close Grip Push-Ups 4 x F

- 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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Pause for 2 seconds
- Press up engaging your chest

Barbell Pause Bench Press (2 sec)

- 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

BB Bench Press Dropset

- DB Incline Bench 4 x 12/10/8/6
- 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 Cable Fly 4 x 10-12
- Decline 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

- Place your feet on an elevated surface 
- Bend at the elbows, lowering your chest toward the floor
- Engage your chest as you extend your arms, pushing yourself back up to starting position

Decline Push-Ups

- EZ-Bar Skull Crusher 4 x 12/10/8/6
- EZ-Bar Close Grip Bench 4 x F

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-Bar Skull Crushers

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-Bar Close Grip Bench Press

- Weighted Bench Dips 4 x 20/15/12/10
- 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

- 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

Chest & Triceps | Monday | 5/6

First time in 8 yrs and to be back at it is a great feeling 💪🏽

Chest & Triceps | Monday | 5/13

Nyala

Sharyn

Legs (Quads) | Tuesday | 5/14

Loved it, but some of the Repeating exercises from last time I try to go heavier which was too soon. In this new crazy ass challenge.

Back & Biceps | Wednesday | 5/15

Kaulana Cicardini

Henri Pineda

Jackie

Delts | Thursday | 5/16

Katie

Legs (Hams/Glutes) | Friday | 5/17

Danielle

Absolutely loved this . Switched it up a bit because of my equipment . Did 1 minute runs instead of row .

Joie

I did this yesterday, less abs, but plus a 5k run. It was good. I never used the rowing machine before, but I actually enjoyed it.

Chest & Triceps | Monday | 5/6

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