Name: Playbook - Dana Linn Bailey - W8/D1 CHELTS
Uploaded: 2024-01-07T22:36:10.576Z
Duration: 45 min
Description: W8/D1 CHELTS

Killer burn at 430am perfect for a Monday 🥳

Kimberly

Best thing to wake up with. Can’t raise my arms but hey, have already accomplished something by 5am 😁

Lexie

Iven

Holly

My delts are rock hard.... oooof 👌💪

Tamara

Taylor Smith

What just happened. I think I blacked out.

_stephanie_amelia_

Adding this to my long list of favorite workouts 😍😮‍💨

Dani

Natalie

Joycelyn BENJAMIN

Brittney

So intense 😂 - I barely got through it.

Mariel

Brandi

Great workout! Finally feeling stronger and able to do the entire workout without modifying anything. My weights are getting light. Yeah!

Seydi

im not getting thru all, but I know I won't be able to comb my hair mañana #ouchsogood

Grace

Monique

JenK

Lisa

Mike

Judy

Maria Perez

Can't lift my arms.🔥 Straight spaghetti.

Leni Smith

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

W8/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!!

Ryan

Karri

W1/D2 BACK

Tasha

John Herman

Violeta

W1/D3 LEGS

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!

W8/D1 CHELTS

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