Name: Playbook - Dana Linn Bailey - Chest
Uploaded: 2023-12-27T14:27:39.152Z
Duration: 60 min
Description: Chest

Emilee

Katrina

Stephen

Dana

Tiago

Melissa

Loved it! I'll definitely do this one again

William

Amazing!   Definitely gonna be sore tomorrow!   🙌🏻

Troy Peet

Stephanie

This was an amazing workout. Dana is a beast!

Gilberto Filorio

Karine

Angela

Christine

Russell

Candy Poehls

Joel

Great killer workout, had to modified some, but did all reps and rounds 😅

Cynthia Vera Rivera

Kristine

Sara

Tiffany

Dam push-ups got me in the end! 👍🏼😂

Julie

Cassandra

Celia

After a few days off, I needed this. Holidays, I tell you. Great workout!

Maritza Pena

Swapped out a few movements as the gym was packed!!

Polly

Courtney

Rebekah

Brandi

LaToya

Michael Cards

Roberta

Leigh

Jessica Betlach

I had used your site before going to this platform and gave up because I didn't know what all the exercises were and there were only select videos, but now you have all the videos in real time PLUS the rest timer. Love it!! Thank you for doing this!

Crystal

I absolutely love your pup guesting in the vids. Thanks a ton. 😸👌

Kathulhu

Marsha

Kevin

Leslie

Beatriz Marie

Tishana

Great workout!  Love all the new angles and small variations on classic moves.

Quinn

Dylan

Heather Woods

Matt

Great!!!! I’ll be feeling it tomorrow!!

NurseLisa

That was brutal! I'll be back for more 🏋️

Hilary Wright

Joshua

1. BW Dips 4 x Failure

2. Superset:
- Alt Single Arm DB Flat Bench Press 4 x 5-6 each side
- DB Flat Bench Press 4 x 5

3. Superset:
- DB Incline Press 4 x 12/10/8/6
- Reverse Incline Underhand DB Front Raise 4 x 10-12

4. Glute Bridge Floor DB Rotational Press 4 x 12/10/8/6

 5. Superset:
- High to Low Cable Fly 4 x 12/10/8/8
- Deficit Push-ups 4 x 10-12

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

TIP: Dips to build the chest, your torso should be angled forward and your feet should be in front of you. Similar to what hollow body looks like.

Bodyweight Dips

- Alt Single Arm DB Flat Bench Press 4 x 5-6 each side
- DB Flat Bench Press 4 x 5

NOTE: Start out by lying down with both dumbbells at your chest. Press one dumbbell upward until fully extended.  Then slowly retract extended arm to start position. Then complete the same motion in the opposite direction.  Alternate for 5-6 reps and then rep out 5 together.

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level 
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

5-6 reps each side

DB Alt. ISO Flat Bench Press

- 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

Superset

- DB Incline Press 4 x 12/10/8/6
- Reverse Incline Underhand DB Front Raise 4 x 10-12

NOTE: Usually an incline bench will be about 30 degrees… so the back position will be higher which will really target your upper chest and front delts.

- 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

- Support your chest into an incline bench  
- With a dumbbell in each hand (palms up) raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse Incline DB Underhand Front Raise

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells with an underhand grip
- Bend at the elbow, rotating the dumbbells down 
- Come to a dead stop
- Press the dumbbells up engaging your chest, rotating back to an underhand grip (pinkies together)

NOTE: You will be on the floor in a glute bridge.  The rotational press just meals you you will be rotating your wrists, as you press up you will internally rotate so that you end up with pinkys together at the top.  Then you will reverse your way back down.  The rotation at the top will just give you a better squeeze in your chest. DEAD STOP with upper arms completely on the floor on each and every rep

DB Glute Bridge Rotational Floor Press

- High to Low Cable Fly 4 x 12/10/8/8
- Deficit Push-ups 4 x 10-12

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position engaging your lower chest
- Pause and let your arms return back to the starting position

High to Low Cable Chest Fly’s

- Start in a neutral grip push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit Push-ups

Chest

Frank

Johanna

Debbie

CHEST/TRI/ABS

Alisha

Cynthia Biscaino

Incredible sets of workouts. They felt like it ran perfectly together!

Betty

CHELTS

Adrian Vance

Add a link to ur u tube showing in detail how to preform the exercise with having to leave the app I’ve most of em just remembering when at the is to much for a simple men like me 😂😂👍🏻

Nilso

Chest's crying but it's all worth it 🤙🏼

Chest/Triceps/Abs

Steven

Michelle

CHEST/TRICEPS

Gino

Shawn Bachman

Katherine

CHEST/ABS

Hassan

Sandra

CHEST/TRI

Keyleigh1!

Really starting to see some results! Dana your workouts are killer but I absolutely love the change in me I’m seeing!

Coree

SMALLS

Had to do the same workout as last week, as of this morning new workouts hadn't been posted.

Omg! 😳 I haven’t lifted #155 in years.  One max rep and I should have gone higher it was a little easier than expected. ❤️💕💜🙌🏽💪🏼

Pamela Castleberry

Shiloh

CHEST | with a hint of delts

Clinton

gloria

Couldn’t do it all, but I tried. Need to lighten the weight! Thanks though. Your videos helped out a lot when I was confused what the exercise was.

Skip

CHEST

Suzanne

Loved every second of it. The landmine super set push-ups was the most challenging superset.

Chest

Community

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