Name: Playbook - Dana Linn Bailey - DELTS | Friday | 3/29
Uploaded: 2024-03-31T23:13:15.078Z
Duration: 60 min
Description: DELTS | Friday | 3/29

Tara

Kathy

Susan

Mandy

Krisztina Balogh

Melissa

Kassey Lay

Celina

Boy!!! Switching to limited equipment sure burns...lol

Michelle Boldridge

Holy crap DB! THIS is how it's done. Loved this so much.

Sezz

Kalen

The 2025 stage doesn’t stand a chance with these shoulder boulder workouts! Thank you!! 💙

Dani

Arly

Michelle

Nolan

3/29: DELTS

1. Giant Set:
- Reverse Incline Y Raise 3 x 8-10
- Reverse Incline T Raise 3 x 8-10
- Reverse Incline W Raise 3 x 8-10
- Inverted Row 3 x 8-10

2. Single Arm Leaning DB Lateral Raise 3 x 10-12 (each side)

3. Superset:
- Seated Underhand DB Front Raise 4 x 12/10/8/8
- Seated DB Shoulder Press 4 x 12/10/8/8

 4. Plate or DB Front Raise + Press Out 4 x 10-12

5.  Lateral Raise 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:
- DB Front Raise 3 x 12/10/8
- DB High Pull 3 x 12/10/8

- Reverse Incline Y Raise 3 x 8-10
- Reverse Incline T Raise 3 x 8-10
- Reverse Incline W Raise 3 x 8-10
- Inverted Row 3 x 8-10

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse Incline DB Y Raise

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline T Raise

- Support your chest into an incline bench 
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts 
- Lower the dumbbells back down to starting position

Reverse Incline DB W Raise

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row

Giant Set

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
- Complete desired reps then repeat on the opposite side

DB Leaning Lateral Raise (ea)

- Seated Underhand DB Front Raise 4 x 12/10/8/8
- Seated DB Shoulder Press 4 x 12/10/8/8

- Sit on the front edge of the seat
- Grip one dumbbell with an underhand grip
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Underhand DB Front Raise

- 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

Superset

- Raise plate until you reach shoulder height 
- Pull the plate to your chest
- Explosively press the plate forward
- Keep your core engaged 
- Lower with a controlled movement
- Do not rest on legs at the bottom

Plate Front Raise + Press Out

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

- 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 Raise

- DB Front Raise 3 x 12/10/8
- DB High Pull 3 x 12/10/8

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

DB High Pull

DELTS | Friday | 3/29

Loved it!!!! That quad finisher really burned🔥🔥🔥🔥🥵🥵

Vicky

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

DELTS | Friday | 3/29

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