Name: Playbook - Dana Linn Bailey - DELTS | Friday | 3/29
Uploaded: 2024-03-31T23:13:29.346Z
Duration: 60 min
Description: DELTS | Friday | 3/29

Adelina

Roseline WL

Awesome workout! Substituted machine lateral with DBs. Didn’t have the machine.

Shawna

Carlos

Taryn

Patricia Alders

How was it? It was delt day the best day of the week ❤️

Sharon

Jenny

Kimberlee

Maryann

40 rep drop set lateral raise was horrible 😩

Sarah

One more day for week 1.  Whole body hurts so good!!!

Vicky

Melissa McGuinness

Claudio

Chelan

veronica

Marci

Abbie

BJ Shobe

Melissa

T….Rxxxx in effect!!  Baby 🦖 dino eggs for shoulders

Frank

Shelby

Teri

Tyler

Lucy

Diana

BRUTAL DELT WORKOUT!!! LOVED EVERY PAINFUL MINUTE!!

Michelle Green

Lynn Lawton

Brandon

Great shoulder day. Lots of band work due to my injury, but this felt good🔥✌🏼

shoulders are fried, those machine laterals never get any easier

Joel

3/29: DELTS

1. TRX Giant Set:
- TRX Y Raise 4 x 8
- TRX T Raise (reverse fly) 4 x 8
- TRX W Raise (facepull) 4 x 8
- TRX Row 4 x 8

2.  Single Arm Leaning Cable 3-level Lateral Raise 3 x 5-6 (each side)

3. Superset:
- EZ bar Underhand Front Raise 4 x 12/10/8/8
- Seated EZ Bar Underhand Shoulder Press 4 x F
NOTE: Since you will pre-exhaust with underhand front raise, when you get to the shoulder press, don’t switch weights just go to failure.
 
4. Superset:
- Reverse Incline Cable Superman Press 4 x 8-10
- Reverse Incline Cable Front Raise 4 x 10-12

5.  Lateral Raise Machine Dropset 3 x 40 
NOTES: Random drops - Every set start with a different amount. Just keep track of your reps and drop as many times as you need to get to 40

6. Superset:
- Cable Front Raise (through legs) 3 x 12/10/8
- Low Cable High Pull 3 x 12/10/8

- TRX Y Raise 4 x 8
- TRX T Raise 4 x 8
- TRX W Raise 4 x 8
- TRX Inverted Row 4 x 8

NOTE: If you do not have TRX bands, the Y,T,W raises can be done on a reverse incline with dumbbells.  With dumbbells it will feel more shoulder than back thats okay, we are warming our shoulder up with this too.

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W Raise

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Inverted Row

TRX Giant Set

- 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 (ea)

- EZ bar Underhand Front Raise 4 x 12/10/8/8
- Seated EZ Bar Underhand Shoulder Press 4 x F

NOTE: Since you will pre-exhaust with underhand front raise, when you get to the shoulder press, don’t switch weights just go to failure.

- 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

Superset

- Reverse Incline Cable Superman Press 4 x 8-10
- Reverse Incline Cable Front Raise 4 x 10-12

- Support your chest into an incline bench
- Punch the D-handles forward and up from your shoulders 
- Lower back down with control

Reverse Incline Cable Superman Press

- Support your chest into an incline bench  
- With a cable D-handle in each hand raise the handles forward and up to shoulder height
- Lower the weight back down to starting position

Reverse Incline Cable Front Raise

Random drops - Every set start with a different amount. Just keep track of your reps and drop as many times as you need to get to 40

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

Machine Lateral Raise Dropset

- Cable Front Raise (through legs) 3 x 12/10/8
- Low Cable High Pull 3 x 12/10/8

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Standing Rope Front Raise

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar up toward your face
- Wrists higher than the elbows at the top
- Return the bar back to starting position

Cable Standing EZ-Bar High Pull

DELTS | Friday | 3/29

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 | Friday | 3/29

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