Name: Playbook - Dana Linn Bailey - W6/D1 CHELTS
Uploaded: 2024-01-07T22:36:10.490Z
Duration: 45 min
Description: W6/D1 CHELTS

All the tri-sets was intimidating but it was great in the end.

Jason Rakes

Make from yesterday’s workout lower back, upper back and chelts was the workout for today. I’m burnt out

Salla Sauramo

Holy Moly! Loved it! Really felt the pump. 🍈🍈

Isabel

Iven

Holly

Tamara

Chas

Lauren

Alejandra

Sarah

Joycelyn BENJAMIN

Ryan

Kristin

Rebecca

Wow I really felt this, it was such a good workout!! 🙌🏻

Dani

This was great!  I wish there was somewhere in each set to make notes to remind yourself how much weight you used.

Jill

Monique

Natalie

Chad

Love when I can’t lift my arms up! You know it’s good when that happens 😁

Lexie

Mariel

Lisa S.

keep the limited equipment workouts comin’. I am loving growing my muscles At home!  It’s keeping me sane! 🤪🤪

love ,
a mom of 6 (ages 16 down to 2!!) 😘😘

Missy

Killer, as always. Love it!! Gonna have pumpkins this Halloween, for sure💪🏽🎃😂

Summer

I Include the triceps workout of the week in this. 😱😅🔥💪🏻

Sophie

Jackie

Michelle

Tanya

Day 1: CHELTS

1. TS:
- DB Flat Bench 4 x 6-8
- DB 1.5 Rep Lateral Raise 4 x 6, full reps to failure
- Resistance Band Pulsing Lateral Raise 4 x failure

2. TS:
- Bent over DB Reverse Fly 4 x 10-12
- DB Flat Chest Fly 4 x 10-12
- Push-ups 4 x failure

3. TS:
- DB Standing Strict Shoulder Press to Push Press 4 x 6-8 x failure
- Underhand Front Raise (low to high fly) 4 x 10-12
- Decline pushup 4 x failure

4. TS:
- DB Hammer (neutral grip) Floor Press 4 x 6-8
- DB Upright Row 4 x 10-12
- DB Front Raise 4 x 10-12

NOTE: DB 1 1/2 rep Lateral raise, you will raise dumbbells up to shoulder level, come down about half way, back up to shoulders, then all the way down to start position. You are doing about 6 reps doing 1.5 rep, when you start to fatigue rep out regular full range reps to failure

You will pulse the resistance band lateral in the top half to failure. BURN em out!!

- 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

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

DB Lateral raises (1 1/2 rep + full rep)

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance band lateral raise (pulsing)

Tri-set

NOTE: The rear delt flies will be done standing in a bent over position but feel free to use the bench if you prefer.

- 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

- 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

- 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: Video is a Z press but you will do strict standing DB presses, then straight into the push presses to failure.

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Begin with dumbbell in each hand at the shoulders 
- Dip your body by bending your knees and press the dumbbells up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

DB push press

- Start by standing tall, with feet staggered, and a dumbbell in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

DB underhand low to high fly

Push up (elevate feet)

NOTE: For the DB floor presses you will be lying on the floor with your wrists neutral throughout the movement.

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension with a neutral grip
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB hammer/neutral floor press

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

- 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

W6/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

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

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!

W6/D1 CHELTS

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