Name: Playbook - Dana Linn Bailey - DELTS | Friday | 4/18
Uploaded: 2024-04-21T23:00:34.514Z
Duration: 60 min
Description: DELTS | Friday | 4/18

Great workout. Needed a day off yesterday so got my Saturday started off with working my little baby delts. 💪🔥

Mandy

Krisztina Balogh

Love that one when I have to do a home workout

Kelly10350!!

Monique

Poornima Balakrishnan

4/19: DELTS
 
1. Superset:
- DB Shoulder Press 4 x 12/10/8/8
- Reverse Incline Y-Raise 4 x 8-10

 2. Superset:
- Seated DB Reverse Fly 4 x 10-12
- Seated DB Skier Raise 4 x 10-12

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

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

- 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

- 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
- Seated DB Skier Raise 4 x 10-12

- 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

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

DB Seated Bent Over Skier Raise

- 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)

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

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

DB Wide Upright Row

- From a standing position, dumbbells held at the shoulders, palms forward
- Press the dumbbells straight up
- Lower with a slow controlled motion

DELTS | Friday | 4/18

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