Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 9/22
Uploaded: 2022-09-25T23:04:33.631Z
Duration: 60 min
Description: DELTS | Thursday | 9/22

Vicky

I have Ace Ventura arms when he was shot with blow darts

Erica

Michelle

Loved this WO!!! Shoulders, MY Favorite 🤩

Suzie

Kimm

Jennifer

Claire

Kim Kiefer

Erika

Alicia

Sam Jones

Brandi

Insane!!! Feeling pumped like hell! The burn is absolute unreal! 🥵🔥💪

Irene Haimovich

Tessa

Cassie

Nothing I look more forward to than to DLB to kick my ass .

Dale Jones

Lisa Gimenez-Codd

Shelby

I loooovvvve this workout! Omg thank you! I love delts

Maryann

Autumn

Jenn

Megan

Jann

It looked so simple when reading it but doing it was a different story. I liked it

Latchman Harrilal

35 min for boulder shoulders hr 162 theres cardio n weights thats all im sayin. Love big sets like this thanks d!

Candace

Darlene

Ashley

janet

Carolyn J

Monique

Sharon

Ryan

Dana your delt days are freakn awesome 🙌💪💪💪

Jessica

Loved it!... on my way to delts like Daina 😍💜

Cindy

Austin

Mark

Carly

That was a GIANT awesome killer 💪🏼 workout.

Edith

Christy

Love it!!! That last giant set was brutal but so good!

Danielle

Cara Goldsby

Monica D Monroe

Dom Brown

ROBERT

9/22: DELTS

Giant Set #1: 4 Sets
- 1A. Cable Reverse Fly 10 
- 1B. Cable Reverse Fly Partials  8-10
- 1C. Seated Rope Cable Facepulls 12/10/8/8

Giant Set #2: 4 Sets
- 2A. DB HEAVY Partial Rep Lateral Raise 8-10
- 2B. DB Lateral Raise (full range) 10-12
- 2C.Resistance Band Laterals FAIL
- 2D. DB Upright Row 10-12

Giant Set #3: 4 Sets
- 3A. DB or BB Standing Strict Shoulder Press 5-6
- 3B. DB or BB Standing Push Press 5-6
- 3C. DB Standing Arnold Press 8-10
- 3D. DB Bent Arm Front Raise 8-10

Giant Set #1: 4 Sets
- 1A. Cable Reverse Fly 10 
- 1B. Cable Reverse Fly Partials 8-10
- 1C. Seated Rope Cable Facepulls 12/10/8/8

NOTE: I’m using the seated Row for my seated rope facepulls, you can also just use one of the high pulleys.

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable Cross Reverse Fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward partially (3/4rep range)
- Reverse movement back to starting position

Cable Cross Reverse Fly Partial Rep

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated Rope Cable Face Pull

Giant Set #1

Giant Set #2: 4 Sets
- 2A. DB HEAVY Partial Rep Lateral Raise 8-10
- 2B. DB Lateral Raise (full range) 10-12
- 2C.Resistance Band Laterals FAIL
- 2D. DB Upright Row 10-12

NOTE: DB HEAVY laterals you are going heavier than you normally would on lateral raises, because you are only doing bottom half reps.  You are going to overload you side delt and not extend arms to the top.  Then you will drop weight in half and do full range reps

- Keeping a slight bend at the elbow, holding heavy dumbbells in each hand
- Raise your arms laterally, staying in a 3/4 rep range
- Lower with a controlled movement

DB HEAVY Partial Rep 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

- 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

- 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

Giant Set #2

Giant Set #3: 4 Sets
- 3A. DB or BB Standing Strict Shoulder Press 5-6
- 3B. DB or BB Standing Push Press 5-6
- 3C. DB Standing Arnold Press 8-10
- 3D. DB Bent Arm Front Raise 8-10

NOTE: You are going heavy for the DB Standing Strict Press, do 5-6 strict and if you can rep out a couple more using your legs add in a couple Push Presses.  Then you will drop the weight for the Standing Arnold Presses and keep the same weight for the Bent Arm Front Raise. Only difference between front raise and bent arm front raise, elbows are bent.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing Shoulder Press

- Begin with barbell at the shoulders
- Dip your body by bending your knees and press the bar up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

Barbell Push Press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up 
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

- 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 Bent Arm Front Raise

Giant Set #3

DELTS | Thursday | 9/22

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

I may or may not be able
To go up and down my stairs 😩💪🏽

Marisol

Legs | Monday | 4/22

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 🫶🏼

Kaylee Emory

Victor L. Hart

Chelts & Triceps | Tuesday | 4/23

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

Mandy

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

DELTS | Thursday | 9/22

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