Name: Playbook - Dana Linn Bailey - 6/19 | DELTS
Uploaded: 2026-06-14T12:01:46.614Z
Duration: 60 min
Description: 6/19 | DELTS

Jennifer

Dale Jones

Maggie Topham

Anita

Courtney

Marie

Andeea Rae

DELTS

1. Seated DB Shoulder Press — 4 x 5-6
NOTES: you may have a couple warmup sets before getting to working set weight

	2. Triset: keep same weight
	- DB seated incline behind back lateral raise — 4 x 12/10/8/8
	- Standing DB lateral raise — 4 x fail
	- Resistance band pulsing top partial laterals — 4 x 20

3. Superset
	- Reverse incline DB rear delt swing (skier)  — 4 x 12-15
	- Revere incline DB Wide Row — 4 x 8-10

5. Seated DB or Machine Alternating Neutral grip shoulder press — 3 x 6-8 each arm

6. Superset
	- Cable rope upright row — 12/10/8/8
	- Cable rope lying face pulls — 12/10/8/8


- Sit in an upright position, holding a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Shoulder Press (5-6)

Triset: keep same weight
	- DB seated incline behind back lateral raise — 4 x 12/10/8/8
	- Standing DB lateral raise — 4 x fail
	- Resistance band pulsing top partial laterals — 4 x 20



- Seated at a high incline, dumbbells slightly behind your body 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated Behind The Back Lateral Raise

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Lateral Raise

- 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 
- Pulse down halfway and back up

Resistance Band Pulsing Lateral Raise

Triset 

Superset
	- Reverse incline DB rear delt swing (skier)  — 4 x 12-15
	- Revere incline DB Wide Row — 4 x 8-10

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Swing the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

Reverse Incline DB Rear Swings (12-15)

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline DB High/Wide Row (8-10)

Superset 

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press one dumbbell straight up
- Lower with a slow controlled motion and repeat with the opposite arm

Alt DB Seated Neutral Grip Shoulder Press (6-8/side)

Superset
	- Cable rope upright row — 12/10/8/8
	- Cable rope lying face pulls — 12/10/8/8


- Lying on the floor 
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the weight back to starting position

Cable Lying Rope Upright Row

- Lying on the floor 
- Pull the cable towards your face with elbows flared outward
- Slowly return back to starting position

Cable Lying Face Pull

6/19 | DELTS

Cynthia Biscaino

Susan

How do those calf raises start out like cake, then finish with me crying…?? Haha great leg day!

6/19 | DELTS

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