Name: Playbook - Dana Linn Bailey - 6/26 | DELTS
Uploaded: 2026-06-23T17:32:35.319Z
Duration: 60 min
Description: 6/26 | DELTS

Shona

DELTS	

1. Kneeling cable crossbody rear delt fly — 4 x 10-12

	2. Superset:
	- Alternating Single Arm ISO HOLD DB Lateral Raise — 3 x 6 alternating
	- DB lateral raise — 3 x 5-6 or failure
NOTE: one arm will start up in an iso hold either out front in a front raise or out to the side in a side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 8-10 alternating with the ISO HOLDS, then 5-10 both arms together

3. Superset
	- Alternating Single Arm ISO HOLD DB Front Raise   — 3 x 6
	- DB Front Raise— 3 x 5-6 or failure

4. Seated DB Shoulder Press — 4 x 8 

5. Superset
	- Cable rope front raise — 12/10/8/8
	- Cable rope lying face pulls — 12/10/8/8

6. Machine Laterals Dropsets — 3 x 8 drop 8 drop 8


Kneeling Cable Crossbody Rear Delt Fly (10-12)

Superset:
	- Alternating Single Arm ISO HOLD DB Lateral Raise — 3 x 6 alternating
	- DB lateral raise — 3 x 5-6 or failure
NOTE: one arm will start up in an iso hold either out front in a front raise or out to the side in a side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 8-10 alternating with the ISO HOLDS, then 5-10 both arms together

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

DB Alt. ISO 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 (5-6 or Failure)

Superset 

 Superset
	- Alternating Single Arm ISO HOLD DB Front Raise   — 3 x 6
	- DB Front Raise— 3 x 5-6 or failure


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 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

DB Alt. ISO Front Raise

- Sit upright, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Front Raise (5-6 or Failure)

- 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

 Superset
	- Cable rope front raise — 12/10/8/8
	- Cable rope lying face pulls — 12/10/8/8

- Lying on the floor 
- Hold the rope with your palms facing each other
- Raise forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Lying Rope Front Raise

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

Cable Lying Face Pull

Machine Lateral Raise. I don't use the handles, but you can if it feels better to you.

Machine Lateral Raise Drop-sets (8 drop 8 drop 8)

6/26 | DELTS 

When I read it I thought ' that doesn't look too bad' 😂those goblets get me every time!

6/26 | DELTS

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