Name: Playbook - Dana Linn Bailey - DELTS | Friday | 4/18
Uploaded: 2024-04-21T23:00:55.024Z
Duration: 60 min
Description: DELTS | Friday | 4/18

Ulya

Melissa McGuinness

Love the shoulder workouts . Not only have I increased muscle but I’ve increased mobility . Thank you

Jess

Chris Woodson

Susan

Amanda

Katrina

Sharon

Literally first shoulder day in over a year. Great way to get back at it 🔥🔥🔥💪

Larry

Kassey Lay

Sandra

Jennifer

Finishing with standing cable shoulder press! Strong work!

Sarah

Gino

Fotini

Leticia

Eliana

Roseline WL

Diana

Abbey Cowen

Kim Michels

Jennifer Lind

By far my fave delt workout. This is a good one! 🔥🔥

Keri

Kimberlee

janet

Stephanie McKnight-Bailey

Another awesome delt day, loved this one. I think delts is my favorite day 🤩

Melissa

Just coming off the push/pull program, 3rd day back on the daily. Really enjoyed this one. Short & sweet but still, what a burner 💪🏽🫠

Summer

Tracy

Sarah Meier

Caroline

Benjamin

Send help. My shoulders fell off 😫🤌😁🙌🤣

Lucy

Lisa

Been doing your workouts off and on for like a year or two and this is one of my favorites

Anonymous

Xyzia Guzman

The PUMP got REAL very quickly!! 🔥🔥🔥

Michelle Green

Ran out of time this morning, but still feeling the burn!

Erica

Celina

4/19: DELTS
 
1. Superset:
- Reverse Shoulder Press 4 x 12/10/8/8
- Reverse Incline Y-Raise 4 x 8-10
NOTE: The Reverse Incline Shoulder Press, If you have a Hammer Strength Shoulder Press Machine, you can use the machine and just reverse the way you face (face down).  If  you do not have a shoulder press machine, just do this with Dumbbells on a high incline bench.
Watch the youtube video link below for a great demo: https://www.youtube.com/watch?v=uZ-jtK0prxs
 
2. Superset:
- Seated DB Reverse Fly 4 x 10-12
- Rope Face Pulls (on lat pulldown) 4 x 10-12
NOTE: Rope Face Pulls on lat pulldown, you just need to lean back a little bit and pull rope towards your face. Make sure to internall rotate wrists so that thumbs point back.  At peak contraction, your arms should look like you are hitting a front double bicep pose. 

3. Compound Set:
- DB Seated Lateral Raise 4 x 8-10
- DB Standing Lateral Raise 4 x 8-10
- Resistance Band Pulsing Lateral Raise 4 x F
NOTE: Go as heavy as you can for those seated laterals, then without dropping the weight, stand and go to failure.... then drop the dumbbells grab a band and do pulsing lateral raises till you can not longer move your arms

4. Superset:
- Single Arm Shoulder Press 4 x 6-8 each side
- Single Arm DB Front Raise to Upright Row 4 x 10-12 each side
NOTE: The single arm shoulder press can be DB or you can use a machine, also seated or standing whichever you prefer. Single arm front raise to upright is exactly as it sounds.

5. Superset:
- Wide Grip Cable Upright Row 4 x 8-10
- Standing Cable Shoulder press 4 x 8-10
NOTE: I’m using a lat pulldown bar for both exercises.

- Reverse Shoulder Press 4 x 12/10/8/8
- Reverse Incline Y-Raise 4 x 8-10

NOTE: The Reverse Incline Shoulder Press, If you have a Hammer Strength Shoulder Press Machine, you can use the machine and just reverse the way you face (face down).  If  you do not have a shoulder press machine, just do this with Dumbbells on a high incline bench.

Watch the youtube video link below for a great demo: https://www.youtube.com/watch?v=uZ-jtK0prxs

- Sit reverse on the machine with your chest facing the back pad, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate Loaded Machine Reverse Shoulder Press

- 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

Superset

- Seated DB Reverse Fly 4 x 10-12
- Rope Face Pulls (on lat pulldown) 4 x 10-12

NOTE: Rope Face Pulls on lat pulldown, you just need to lean back a little bit and pull rope towards your face. Make sure to internall rotate wrists so that thumbs point back.  At peak contraction, your arms should look like you are hitting a front double bicep pose.

- From a seated position, bend forward bringing your chest to your thighs
- 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

DB Seated Bent Over Reverse Fly

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated Face Pulls - from Lat Pulldown Station

- DB Seated Lateral Raise 4 x 8-10
- DB Standing Lateral Raise 4 x 8-10
- Resistance Band Pulsing Lateral Raise 4 x F

NOTE: Go as heavy as you can for those seated laterals, then without dropping the weight, stand and go to failure.... then drop the dumbbells grab a band and do pulsing lateral raises till you can not longer move your arms

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

DB Seated 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 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

Compound Set

- Single Arm Shoulder Press 4 x 6-8 each side
- Single Arm DB Front Raise to Upright Row 4 x 10-12 each side

NOTE: The single arm shoulder press can be DB or you can use a machine, also seated or standing whichever you prefer. Single arm front raise to upright is exactly as it sounds.

- From a seated position
- Start with your arm at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion
- Complete desired reps then repeat on the opposite side

DB Single Arm Seated Shoulder Press (ea)

- Standing with your feet shoulder width apart and a dumbbell in one hand
- Raise the dumbbell forward and up to shoulder height with a slight bend at the elbow
- Lower the dumbbell down with control 
- Pull the dumbbell up to your shoulder, leading with your elbow 
- Lower the dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side 

1 rep = 1 front raise and 1 upright row

DB Single Arm Front Raise to Upright Row (ea)

- Wide Grip Cable Upright Row 4 x 8-10
- Standing Cable Shoulder press 4 x 8-10

NOTE: I’m using a lat pulldown bar for both exercises.

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable Standing EZ-bar Upright Row

- Start with the bar at your shoulder, elbows slightly forward 
- Press the bar straight up overhead
- Lower back to starting position with control

Cable Standing Shoulder Press

DELTS | Friday | 4/18

O man it was my first workout in a long while, so it kicked my butt!!! It was awesome! I definitely recommend 😍🥰🤩💯💥💪👏

DELTS | Friday | 4/18

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