Name: Playbook - Dana Linn Bailey - W3/D1 CHELTS
Uploaded: 2024-01-07T22:36:10.352Z
Duration: 45 min
Description: W3/D1 CHELTS

Erica

Jason Rakes

Karla

Jeanine

Sami

Michelle

Arms on fire now. I’m sure my chest will be sore in the morning when I try to wash my hair in the shower

Celine

I’m just obsessed with this app and these workouts! So well done!!

Dani

Salla Sauramo

Iven

Heather

Julie

Holly

Darcy

Tamara

Bobbie Maxwell

Chas

Wow! This was surprisingly challenging. Love it 💪🏻

Madeleine Van Wijk

Ashley

Great sweat! I haven't worked out this good in yrs. LOVE IT!

Love it but need more representative videos for limited equipment workouts.

Janette

Maybe some videos on the movements with single arm.

Melissa Suter

Beverly

Kicked our bleeping azz!! Can barely lift my water bottle!

Recovering from some type of virus so the is was perfect! Only did 3 sets of everything though didn’t want to push it too much

Christina

Tough haven’t been in the gym for a bit push-ups could only do the wall and couldn’t make the last push-ups but I didn’t it most of it so yeah for me!!

Linda obrien

Brittany Clark

Just what I needed to work off the crazy.

Margo

Amazing! I had to add lib a little with some workouts but holy keepers! Sweat city and I feel exhausted but amazing 😁

mary

Tania

Wonderful, need to make it regular and push hard at my goal I want

Courtney

Yeah… resistance band pushups aren’t happening for me just yet, so stuck with regular ole pushups

Nalene

Killer! Never disappointed with the chest/delt workouts you have!

Any chance that you could put the weight you use for the exercises to give us a goal to work towards

Laura

Teresa

Would love to see more limited equipment workouts.

Randi Stockdill

Lauren

Kayli

Ashleigh

Kate

Ryan

Joycelyn BENJAMIN

Tulsey

Matthew Stoll

Nicole

Maria Perez

Sheena

Michelle Long

Day 1: CHELTS

1. SS: 
- Neutral Grip DB Bench Press 4 x 6-8
- Seated DB Lateral Raise 4 x 10-12

2. SS:
- Single Arm Lying Chest Fly 3 x 8-10 (each side)
- Single Bent Over DB Rear Delt Fly 3 x 8-10 (each side) 

3. SS:
- DB Incline Key Press 4 x 8-10
- Reverse Incline Alt DB Front and Lateral Raise 4 x 8-10

4. TS: 
- Incline DB Fly 4 x 8-12
- DB Shoulder Press 4 x failure
- Decline Push-up 4 x failure

5. SS:
- DB Front Raise 4 x 10-12
- Resistance band Pushup 4 x 10-12

NOTE: Neutral grip DB Press, just keep them in a neutral position throughout the movement.

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB seated lateral raise

Superset

NOTE: You will be doing both movements with a single arm rather than both arms simultaneously. 

For the rear delt flies you will be standing but hinged forward at the hips in a bent over position or you can use the bench bent over option.

- 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 (single arm)

- 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 (single arm)

NOTE: For the reverse incline DB alt front raise + side lateral combination you will: Sink your chest into the incline bench pad, raise the dumbbells forward and up to shoulder height, lower them back down to starting position, raise the dumbbells laterally up to shoulder height and lower back to starting. That is 1 rep.

- Begin by lying supine on a flat bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

DB key flat chest press (incline)

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

Reverse incline DB front raise (combo)

- 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 (combo)

NOTE: Keep the same weight for the flys and switch right to the presses. Video shows resistance band shoulder presses but you will use DB’s. 

Decline Push-up, feet are up on a bench

- 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

- Stand with a band under your feet and grasped in both hands
- Press your hands straight up engaging your delts
- Lower your hands releasing the tension from the band

Resistance band shoulder press

- 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 (elevate feet)

Tri-set

- 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

Resistance band push ups

W3/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

W1/D1 CHELTS

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

Karri

W1/D2 BACK

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

W1/D6 LEGS

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

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

Picking the baby off the ground will be rough after this

W2/D1 CHEST

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

Melissa

Tiffany

Farren

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!

W3/D1 CHELTS

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