Name: Playbook - Dana Linn Bailey - W1/D1 CHELTS
Uploaded: 2024-01-07T22:36:10.175Z
Duration: 45 min
Description: W1/D1 CHELTS

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

Rough! I was definitely fatigued. Great workout though!

Anna Moore

Elizabeth

Stephen

Patty

Sheri

Colette

Mari

Carrie

Jolene Diaz

That was amazing! So thankful for these limited equipment workouts!

Danni

Wendy

My range of motion is embarassing 😫 day 1 ✔️

Brittanee

Perfect for a newbie 
Been out of the gym a few years due to cancer and health issues so great slow start for me!!

Diana Redmon

Linda obrien

Amanda

BreeAnn

Stephanie

Loving workout #1 - can’t wait to see how I develop going forward 💪

Frans

I found out how to compete in the IFBB classic physique and I also found a trainer that I will be working with. Wish me luck

Justin

Thank you so much for making an interesting and challenging dumbbells-only workout. I've been looking for one for what seems like forever. This delivers... even after only 1 workout!

Joanie

Farren

Karen Elizabeth Porter

6 months pp and perfect workout to get me excited about rebuilding my body & strength!

Nora

Jamie

Vikki

Karli

Angela

Christine

Blair

1st workout since signing up. That was killer 💕💪🏽

Cynthia

Michelle

Great workout.  Just getting back in the pocket again and was spent last round, truly felt great!

Denise Reis

Samantha

Cheeky

I keep starting this routine and gettin a quarter of the way through, then halfway through...hoping to finish it this time! This at home limted equipment workout is the best!

Terry

Louise

Jordan

Christina

The app is wonderful! I love all the new upgrades! I fell off for a while and just happy to get back moving. Thanks for all you do!

Morgan

My screen won’t let me select more stars 🤦🏽‍♀️ workout was insane! 5 stars!

Diana

I really enjoyed this upper body workout 😄

Joanna

Omg!! Just started back with Dana! Forgot how tough these workouts are! But dammmmmnnnnn ggguuuuurrrrrllllll!!!! Love it!

Marc

Day 1: CHELTS

1. Push-up 1 x 50 reps (broken up however)

2. TS:
- DB Incline Bench Press 4 x 10/8/6/6
- Reverse Incline Y Raise 4 x 8-10
- Reverse Incline Lateral Raise 4 x 8-10

3. 1 1/2 Rep DB Bench Press  4 x 5-6
NOTE: For the 1 1/2 rep bench, bring the DB down to your chest, go up about half way, back down to your chest, then up to full extension...and that is 1 rep.
            
4. SS:
- Seated Bent Over Rear Delt Fly 4 x 12/10/8/8
- Lying DB Fly Press 4 x 12/10/8/8

5. TS:
- Underhand DB Front Raise 4 x 8-10
- Underhand Seated Shoulder Press 4 x 8-10
- Decline Push-up (feet elevated) 4 x 10

6. SS:
- Banded Push Ups 3 x failure
- DB Front Raise 3 x failure
NOTE: Aim for at least 10 for both

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push up

NOTE: Incline Facing DB Y Raise...Arm raise up forward but slightly out to the sides making a "Y" and then without changing weight go straight out to the sides in a lateral raise. "Y" will be hitting front and medial head and the Lateral Raise will be hitting the medial and rear head.

- 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

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline DB Y raise

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline DB lateral raise

Tri-set

- 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 (1 1/2 rep)

NOTE:  For the rear dent fly you will be seated but hinged forward, chest close to thighs

The Fly Press, you lower your arms like a fly, but instead of keeping elbows bent you will straight them like a press at the top.

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB seated bent over reverse fly

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

DB floor fly press

Superset

NOTE: You will do these same movements using DB’s

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows 
- Raise the bar forward and up to shoulder height 
- Lower the bar with control

EZ-bar underhand grip front raise (use DB’s)

- From a seated position and your core engaged
- Press the bar up overhead using an underhand grip
- Lower the bar back down to starting position

EZ-bar seated underhand grip shoulder press (use DB’s)

Push up (elevate feet)

Resistance band push ups

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

DB front raise

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Brittney

Starlea

W1/D4 DELTS

Bubz

W1/D5 ARMS/ABS

Corinne

Laurie

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

W1/D1 CHELTS

Community

More workouts from Dana Linn Bailey