Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 6/23
Uploaded: 2022-06-27T00:13:59.225Z
Duration: 60 min
Description: DELTS | Thursday | 6/23

Karen Elizabeth Porter

Who’s your daddy… BAM KAPOWIE ZAP ZIP 👍👍👍💪💪💪💪💪🇦🇺🇦🇺🇦🇺🐶

Aimee

Brought my weights to a campground to make sure I could still get it in!

Mark

Ashley

Whiskeyrukez99

Jennifer

Rebecca

It was awesome. It took a little more than an hour to finish

Latchman Harrilal

WOW...now it's time to do a missed leg day..🤔😳

Alicia

Chris Woodson

Great sweat!!! Feel a pinch in my left shoulder so I went a tad lighter than I could have.

Kerry

Shoulders done…time flew because I was having so much fun.  Till next time shoulders❤️❤️❤️

Kisha DuBuclet

Veronica

Alisha

Jackie

Underhand front raises and press as finisher were killer , great workout !

Joe Wise

Lachoman

Best delts workout I have done in a long time!

Jimmy

Sarah

Maureen

Those machine laterals get me every time! Great workout as always!

Julie

Shaniece

Jacquelyn

Amanda

Brandi

Paula

Shelbi

Farica

CAROLINE

Finished it out today. Had a rough day so I did the last two sets for therapy.

Kathulhu

This was an awesome pump! Keep ‘em comin’, DLB!😉

Yvonneke

Jessi

Ronda

Shoulders look and feel awesome after this one!!

Alli

Had to do delts today! Because I was worn the heck out yesterday lol! Thanks DLB keep ‘em coming

Maryann

Delts were definitely quivering lifting my water to drink

Samantha

Bobbi

Paige

Jessica

Dana

Before dlb I never really cared about delts, now it's my favorite day!

Valerie

Joanne Arnold

Andrew

Not sure what I did in a past life to deserve that torture 💀

Stephanie

Josh Brame

Kristin

6/23: DELTS

1. Triset
- Alt DB Seated Shoulder Press 4 x 5-6 
- Seated DB Shoulder Press 4 x 5-6
- Seated DB Front Raise 4 x 10

2. Superset 
- Lateral Raise Machine dropsets 4 x 20 (10 drop 10 drop 10)
- Resistance Band Pulsing Laterals 4 x Failure 

3. Superset 
- Lying Cable Rope Facepulls 4 x 10-12
- Cable Rope Wide Rows 4 x 10-12

4. Triset 
- Alternating ISO Lateral Hold DB Lateral Raise  4 x 5-6 
- DB Lateral Raise 4 x 6-8 
- DB Upright Row 4 x 10-12

5. Superset 
- EZ-bar Underhand Front Raise 4 x 8-10
- EZ-Bar Shoulder Press 4 x fail (don't change weight)

- Alt DB Seated Shoulder Press 4 x 5-6 
- Seated DB Shoulder Press 4 x 5-6
- Seated DB Front Raise 4 x 10 

NOTE: Start with both dumbbells at your shoulders just like you would if you were doing a shoulder press. One arm will press up, while other holds dumbbell at the bottom in the stretched position. DO NOT, rest the dumbbell on your shoulder!!! You want constant tension. You will do 5-6 reps on each arm alternating and then 5-6 reps together pushing both up at the same time.

- From a seated position
- Press one dumbbell up while you hold the other dumbbell at the shoulder
- Alternating arms each press

5-6 reps each arm

DB Alt. ISO Shoulder Press

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

DB Seated Shoulder Press

- From a seated position
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbows

DB Seated Front Raise

Triset

- Lateral Raise Machine dropsets 4 x 20 (10 drop 10 drop 10)
- Resistance Band Pulsing Laterals 4 x Failure

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

4 x 20 (10 drop 10 drop 10)

Machine 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

Superset

- Lying Cable Rope Facepulls 4 x 10-12
- Cable Rope Wide Rows 4 x 10-12

NOTE: Facepulls your hands will be above your head, making a W with your arms.  Then for the Wide Row, you can sit up right, pulling the rop straight back towards your shoulders with elbows super wide.

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

Cable Lying Face Pulls

- Seated on the floor grip the rope overhand
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Cable Seated Rope Wide Row - High Pulley

- Alt ISO Lateral Hold DB Lateral Raise  4 x 5-6 
- DB Lateral Raise 4 x 6-8 
- DB Upright Row 4 x 10-12

NOTE: You are alternating back and forth, holding in an ISO HOLD Lateral raise for the arm that is not moving. Start with both dumbbells up, with arms out to sides and dumbbells even with shoulders. One arm will do lateral raise down and up, while the other is holding at the top, then switch. Tons of time under tension, so start much lighter than normal.

- 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

5-6 reps each arm

DB Alt. ISO Lateral Raise

- 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

- 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

- EZ-bar Underhand Front Raise 4 x 8-10
- EZ-Bar Shoulder Press 4 x Failure

NOTE: Keep the same weight for both exercises.
Underhand grip your palms will be facing up

- 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

- 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

DELTS | Thursday | 6/23

Lucy

Lisa

DLB, can we do this again?! Dang this made my day! 🔥

Becca

Legs | Monday | 4/22

Marcie

Claudio

Mike Melendez

Chelts & Triceps | Tuesday | 4/23

Tiana

Meghan

Leigh

Back & Biceps | Wednesday | 4/24

Jenny

Claudia Ruiz

Angie

Legs | Thursday | 4/25

A little short of a workout, lots of lateral delt emphasis with not as much rear or front delt so I added in a few exercises to make it a typical hour long lift

DELTS | Thursday | 6/23

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