Name: Playbook - Dana Linn Bailey - Chest & Triceps | Monday | 5/6
Uploaded: 2024-05-12T22:57:51.932Z
Duration: 60 min
Description: Chest & Triceps | Monday | 5/6

Danielle

Brianda

Alicia

Marion Dykstra

Charlene

Was a very nice way to get a first time pump in a very long time 😊

Tina Zeckman

Poornima Balakrishnan

Steven

I literally almost fell on my face a couple of times.

Celine

1st workout in 2 years. My arms are jello and I feel like a big pussy. Can’t even do 1 pushup.

Kathie Grice

Mandy

Love your workouts! They never disappoint 💪

Briana

Sheila

Krisztina Balogh

Diana

Lisa Meinhart

Shyan

Ragna

Leigh

Feeling stronger for the first time n lifting heavier. Still need my sweet tooth to go away n get better with protein however that’s all starting to get better also

Decline push-ups get me every time! 🔥💪

Amanda

Monique

Tamara

5/6: CHEST/TRICEPS

1. DB Chest Fly 4 x 15/12/10/8

2. Pause DB Flat Bench 4 x 10/8/6/4 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:
- DB Incline Chest Fly 4 x 10-12
- Decline Push-Ups 4 x F

5. Superset:
- DB Skull Crusher 4 x 12/10/8/6
- DB Close Grip Hex Press 4 x F

6. Superset:
- Weighted Bench Dips 4 x 20/15/12/10
- 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 (2s pause at chest)

DB Flat 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

- DB Incline Chest Fly 4 x 10-12
- Decline Push-Ups 4 x F

- 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

- 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

- DB Skull Crusher 4 x 12/10/8/6
- DB Close Grip Hex Press 4 x F

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB Skull Crushers

- 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

- 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

Ruben 

Shelly

Tough. Push ups kicked my ass. Had to adapt. Struggled to keep form with skull crushers. Switched to a weight bar

Chest & Triceps | Monday | 5/6

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