Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.769Z
Duration: 60 min
Description: DELTS

Christine

Miriam Janet

Megan

Seriously, so good. I would do this again. Hit every muscle

Amanda

Stephanie

Love this workout! Arms are on fire! 🔥

Jacksen

That was an awesome workout 🔥😎💪🤩

Jorge Jesus

Sandra

Courtney

April Sinnock

Couldn’t finish. My right shoulder was having issues from work. But all around an amazing workout. 💪😸👌

Kathulhu

Joel

Man that first set had me not being able to give my self a drink of water killer work out today!!

Laura Gaytan

Kristin

Amazing! I love your workouts… I watch your YouTube all the time. This is awesome

Suzie

This was an awesome workout. My shoulders 😩😅🥹💪💪😈😈

Kimm

Gina

Darcey

Painful. I honestly couldn't finish. It gives me something to strive for.

Apryl

Tracy

Partha

Laura

Sharlene

Sherlyn McCormick

Carolyn J

I Love It!!! 💪🏾💪🏾💪🏾My Delts loved it too

Jewel

Serena

Leigh

Unreal shoulder workout. Thanks. Keep it up.

Kyle

Alexis Lockhart

Jeff

Wooooah! That was a tough A** delt day lol! Thank you Dana!

Maryann

Perfect workout to put all the Turkey day goodies to good use. 🦃💪🏼❤️

Edith

Anna

Vanessa Padalino

Kelly

Melissa

Delt death day is the best day! ✌️☠️😫

Anja

Gisselle

Joycelyn BENJAMIN

Yeowzerssss!!! That one rocked me. 🥵🔥

Louanne

Happy Thanksgiving!!!! Today I give thanks to Dana for giving us the tools and the opportunity to train alongside her on the daily. I  don't know  what I'd do without the DLB daily program. Keep doing these awesome workouts!!! Thanks again!!!! Today's pump was amazing!!

Ashley

Veronica

Francine

1. DB Lateral Raise 50/40/30/20/10 drop 10/10 drop 10
NOTE: For your first set at 50 reps, pick a weight that you can do about 30-35 reps in a row.  Then the last 15-20 should be very challenging where you can only get 3-5 reps at a time.  Then every time reps go down, you need to ADD weight.  Challenge yourself with this!
For reference I usually start with 10-15lbs…then every set I go up 5-10 lbs per dumbbell.  I will also try to go up on the second drop set 10 drop 10.

2. Superset:
- Reverse Incline DB Rear Delt Fly 4 x 12/10/8/8
- Reverse Incline DB High/Wide Row 4 x 8-10

3. Seated DB Shoulder Press 4 x 10/8/6/6 drop 10

4. Superset:
- Machine Lateral Raise (full reps) 4 x 10-12
- Machine Lateral Raise Top Pulsing Reps 4 x 10-12

5.  Triset:
- Banded DB Front Raise 4 x 10/8/6/6
- DB Front Raise 4 x Failure 
- Resistance Band Pulsing Front Raise 4 x Failure 

6. Superset:
- Cable Rope Upright Row 4 x 12/10/8/8
- Cable Lying Facepulls 4 x 12/10/8/8

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

50/40/30/20/10 drop 10/10 drop 10

NOTE: For your first set at 50 reps, pick a weight that you can do about 30-35 reps in a row.  Then the last 15-20 should be very challenging where you can only get 3-5 reps at a time.  Then every time reps go down, you need to ADD weight.  Challenge yourself with this!

For reference I usually start with 10-15lbs…then every set I go up 5-10 lbs per dumbbell.  I will also try to go up on the second drop set 10 drop 10.

DB Lateral Raises

- Reverse Incline DB Rear Delt Fly 4 x 12/10/8/8
- Reverse Incline DB High/Wide Row 4 x 8-10

- 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 DB Rear Delt Fly

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline DB High/Wide Row

Superset

- From a seated position
- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

10/8/6/6 drop 10

DB Seated Shoulder Press

- Machine Lateral Raise (full reps) 4 x 10-12
- Machine Lateral Raise Top Pulsing Reps 4 x 10-12

- 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

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Pulse in the top half range

Machine Lateral Raise Top Half Pulses

- Banded DB Front Raise 4 x 10/8/6/6
- DB Front Raise 4 x Failure 
- Resistance Band Pulsing Front Raise 4 x Failure

- Loop a band around your foot and hold the ends with each dumbbell 
- Keeping a slight bend at the elbow
- Raise your arms forward and up until you reach shoulder height 
- Lower with a slow and controlled movement

Banded DB Front Raises

- 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

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height 
- Pulse down halfway and back up

Resistance Band Pulsing Front Raises

Triset

- Cable Rope Upright Row 4 x 12/10/8/8
- Cable Lying Facepulls 4 x 12/10/8/8

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Standing Rope Upright Row

- Lying on the floor 
- Pull the cable towards your face with elbows flared outward
- Slowly return back to starting position

DELTS

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