Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 8/4
Uploaded: 2022-08-07T23:57:45.118Z
Duration: 60 min
Description: DELTS | Thursday | 8/4

Loved this one! Great combination of everything!Though it was a struggle after a super muggy 20 mile run this morning.

Elisa Gardner

Shawn Bachman

Jennifer

I would be lost without your workouts!!! Thank you again I also changed my debit card do I need to update on here too or? I would like to keep active

Mari Motley

Brianna

Samantha Starego

Arica Meeker

ANNA

Shoulder always my favorite day of the week!!!! 🔥

france

Brandi

Danni

Stephanie

Excellent shoulder pump!! Thank you Dana👊

Vanessa Padalino

Darlene

Lindsay

Adam

Diana

Those ISO are so nasty, delts are burning!

Irene Haimovich

Dominique

Sharon

Joycelyn BENJAMIN

Jessica

Ramiro

Shoulders are my favorite! I want pumpkins  💪

Leigh

Lisa

Danielle

The 3 level cable raises were humbling. 🤘🏻😏

Andy

Fucking badass work outs skin splitting pumpypump

Cole

Kayla Laweka

Garry

Delts have become my new fave to muscle group to workout. Thank you for all of the variations and inspiration

Samantha

Seriously though... cable lat. Raises murder but Watching you with Hamy. I will not cry.... I cried

Yesenia

Maryann

Cristen

Man can you come up with some brutal moves! Love it! Not sure the 68 Burpee’s will love it later! 🔥

Wendy Mosley

Lisa Gimenez-Codd

Megan

Those 3 level cable lat raises were very humbling 😫

My DELTS were crying 💪🏼🔥 amazing one thank you ❤️

Fotini

Owwwie that burn. Few were a struggle, but I gave it a shot!

Mandy

Alicia

Sharlene

Channell Smalley

AMANDA

8/4: DELTS

1. Seated DB Shoulder Press 4 x 12/10/8/6 drop 10

2. Neutral Grip Incline Power Press 4 x 12/10/8/6

3. Superset:
- Single Arm DB ISO HOLD Front Raise 4 x 6
- DB Front Raise 4 x 10 or failure

4. Superset:
- Single Arm DB ISO HOLD Lateral Raise 4 x 6
- DB Lateral Raise 4 x 10 or failure

5. Superset: 
- Single Arm Behind the Back Cable 3-level Lateral Raise  3 x 4-5 rounds
- Single Arm Lateral Raise 4 x 5 to failure
NOTE: 3 Level Lateral raise, you are doing a quater rep, half rep , then full rep which will equal one round.  You will do 4-5 rounds of that then switch to just full range reps to failure.

5. Triset:
- DB or Pec Dec Reverse Fly 4 x 12
- Cable Rope Facepull (thumbs out) 4 x 10
- Cable Rope High Row (thumbs in) 4 x 10
NOTE: the facepulls and the high row are similar except you are just switching your grip.

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

12/10/8/6 drop 10

DB Seated Shoulder Press

- Begin by lying back on an incline bench with dumbbells above your chest, heels in a neutral grip (palms in)
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest and front delts

DB Neutral Grip Incline Power Press

- Single Arm DB ISO HOLD Front Raise 4 x 6
- DB Front Raise 4 x 10 or failure

NOTE: You are alternating back and forth, holding in an ISO HOLD front raise for the arm that is not moving. Start with both dumbbells up, with arms straight out even with shoulders. One arm will do front 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 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

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a slight bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

DB Front Raise

Superset

- Single Arm DB ISO HOLD Lateral Raise 4 x 6
- DB Lateral Raise 4 x 10 or failure

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

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

- Single Arm Behind the Back Cable 3-level Lateral Raise 3 x 4-5 rounds
- Single Arm Lateral Raise 4 x 5 to failure

NOTE: 3 Level Lateral raise, you are doing a quater rep, half rep , then full rep which will equal one round.  You will do 4-5 rounds of that then switch to just full range reps to failure.

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up each level (bottom, half & full range) 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Cable Leaning 3-Level Single Arm Lateral Raise (Behind the Back)

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Cable Leaning Single Arm Lateral Raise (Behind the Back)

- DB or Pec Dec Reverse Fly 4 x 12
- Cable Rope Facepull (thumbs out) 4 x 10
- Cable Rope High Row (thumbs in) 4 x 10

NOTE: the facepulls and the high row are similar except you are just switching your grip.

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Reverse Pec Deck Fly’s

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope High Face Pull

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

Triset

DELTS | Thursday | 8/4

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

DELTS | Thursday | 8/4

Community

More workouts from Dana Linn Bailey