Name: Playbook - Dana Linn Bailey - W7/D1 CHEST
Uploaded: 2024-01-07T22:36:10.537Z
Duration: 45 min
Description: W7/D1 CHEST

Michelle

Iven

Holly

Kristine

Dani

That was fire! That's going to burn for a while!🔥🔥🔥

Natalie

Wow.... my chest feels this one.. keep bringing it!!!

Joycelyn BENJAMIN

Jessica

Lisa

Chelsey

Great! I combined the chest and back workouts and boy was it GOOD! Feels nice to work opposing muscle groups in one session every now and then!

Ruth

I haven’t done a review yet after months of doing these workouts but I just wanted to say that they have been extremely effective! Definitely have more muscle than where I started. Thank you!

Patrick

Missy

Monique

This is definitely one of my top five favorites!! 😍🙌🏻💪🏻

Helen Inskip

Sammie

Day 1: CHEST (hint of delts)

1. SS:
- Dips (feet out in front of you) 4 x 12 or failure 
- Push-ups 4 x 10-12

2. Alternating DB Incline Iso Hold Press 4 x 5-6 (each alternating) x 5-6 (together)
NOTE: The Iso Hold Press, you are pressing with one arm while the other is keeping constant tension in the stretched position (bottom), then switch every single time. Do 5-6 reps with each arm alternating, then 5-8 reps together till failure. 

3. Underhand Grip DB Flat Bench Press 4 x 10/8/6/6 drop 10
NOTE: Elbows down and underneath to get a really good stretch, press up with pinkies together. Drop set on last set.

4. SS: 
- DB Pullover 4 x 8-10
- Single Arm Leaning Low to High Crossbody Fly 4 x 10-12 (each arm)

5. SS: 
- Lying Floor Fly 4 x 8-10
- Lying Floor Press 4 x failure

NOTE: I want your toes slightly out in front of your for your dips. You can add weight if you are doing more than 12-15 reps.

- 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

https://www.youtube.com/watch?v=-4vNbsPVz40&feature=emb_logo

BW dips

- 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

Superset

- 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

DB alt ISO bench press (+ 5-6 together)

- Begin by lying supine on a flat bench with dumbbells at your chest held with an underhand grip 
- Press the dumbbells up engaging your chest 
- Lower the dumbbells back to your chest with control

DB underhand grip chest press (last set drop set)

NOTE: For the pullovers, try to keep the elbows close to your head with elbows more straight instead of bent like you would for a pullover for back
NOTE: Leaning Crossbody Fly, instead of standing straight up, I'm leaning on my opposite elbow of the arm that is doing the fly. I'm using a high incline bench to lean on.

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as your pull the dumbbell forward and up

DB pullover

- 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

NOTE: I use the same weight and go as heavy as I can with the flys. You have the floor underneath you, so you don’t have to worry about your shoulders. So go heavy then go to failure using same weight for the presses.

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

DB glute bridge chest fly

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down 
- Press the dumbbells up engaging your chest

DB glute bridge bench press

W7/D1 CHEST

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!!

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

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.

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

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!

W7/D1 CHEST

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