Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-01-29T05:17:39.802Z
Duration: 60 min
Description: DELTS

damn Dana are you trying to kill us that was not easy incredible pump

ila9hsbna

Talia

Danielle

Vanessa Padalino

Definitely out of my league. Shoulders and supporting muscles super weak. Discomfort with rotating motions. 

New targets 🎯
New appt with my chiro asap 😬

Hannah

Maria

I don't want to love this one but my delts are on fire all the way around. I will love this workout's results ❤️

Andy

Ananda

I thought my arms were going to fall off 🥵🥵

Taylor Romain

Dude halfway through the work out I literally couldn't feel my shoulders anymore 🤣🤣Best feeling ever!!

Garry

Brandi

Darlene

Jess

Joe Adams

This was one of the best delt workouts ever!

Melissa

Stefanie

Wendy Mosley

Lol that burn pretty much made me wanna pass out Lmao! What the hell pal! Lol that was fun! CRIS PENA KEEP PUSHING sweee cheeks lol I think you should stick with Caffeine lol jk. Thank you Dana you’re the shit

Maryann D

Alexander

Got me fucked up with the 30 rep…. Did it anyways 😎

Lindsey Evans

Yesenia

I will not be able to lift my arms for a few days. 💪🏼 🔥

Edith

Monique

janet Nunley

Sharon

Shelley Price

Kris

Jeff

I don't know about around the world, but my delts have been to hell and back! 👹😫

Ann Swan

I finished with around the world and it was great one to end with!

Ilene Pesata-Silago

Veronica

Shamond Dendy

Amelia

I won’t be able to feel my delta tomorrow 💪🏼🔥

Cheyanne

Leigh

Awesome. Won’t be able to lift my arms tomorrow, but awesome.

Kyle

Kisha DuBuclet

Bianca Titus

Mark O'Connell

Ashley 

Dragging my knuckles….cannot lift my arms🦍…#sendhalp

Renee

Candice Peterson

A super shoulder day. Never get bored with DLB😍

How does one wash their hair after a delt day like this??!!🥵🥵

Zeemin

Sandra

HAF 🔥 first time using a machine lat raise - that sucked 💀

Angela Bjorklund 

1. Triset:
- Reverse Incline DB Y-Raise 4 x 10
- Reverse Incline DB W-Raise 4 x 10
- Reverse Incline DB Reverse Fly 4 x 10
NOTE: You will use the same weight for each exercise. 

2. DB Lateral Raise 1 x 15, 1 x 12, 3 x 30 (10 drop 10 drop 10)

3. Superset:
- Neutral Grip Shoulder Press (seated or standing) 4 x 12/10/8/6 drop 10
- Standing DB Around the Worlds 4 x 10-12

4.  Superset:
- Neutral Grip Front Raise to Shoulder Press Combo 4 x 12/10/8/8
- DB High Pull  (elbow lower than hands) 4 x 10-12

5. Machine Lateral Raise Burnout 🔥 
- Machine Lateral Raise Top Partial Reps 4 x 10
- Machine Lateral Raise Full Reps 4 x 10
- Machine Lateral Raise bottom Partials 4 x 10

- Reverse Incline DB Y-Raise 4 x 10
- Reverse Incline DB W-Raise 4 x 10
- Reverse Incline DB Reverse Fly 4 x 10

NOTE: You will use the same weight for each exercise.

- 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

- 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

- 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 Reverse Fly

Triset

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

1 x 15
1 x 12
3 x 30 (10 drop 10 drop 10)

DB Lateral Raises

- Neutral Grip Shoulder Press (seated or standing) 4 x 12/10/8/6 drop 10
- Standing DB Around the Worlds 4 x 10-12

NOTE: Around the Worlds, will be very light.

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

12/10/8/6 drop 10

DB Neutral Grip Shoulder Press

- Stand tall, holding a dumbbell in each hand with the palms of the hands facing forward
- Make sure that you keep your elbows slightly bent
- Now move the dumbbells by creating a semi-circle as you bring them outward and upward from the starting position to overhead
- Breathe in as you perform this portion of the movement
- Reverse the movement to return the weight to the starting position as you exhale

DB Standing Around The Worlds

Superset

- Neutral Grip Front Raise to Shoulder Press Combo 4 x 12/10/8/8
- DB High Pull  (elbow lower than hands) 4 x 10-12

NOTE: Front Raise Press, dumbbells will come to the from like a neutral grip front raise, elbows will bend so weight come back to you.  As soon as the weights come back to shoulders, press them up in a neutral grip press. This is similar to a Hang Clean & Press, but in a neutral grip position the entire time I will post video on my story.

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows 
- Raise the dumbbells forward and up
- Bend your elbows bringing the dumbbells back to your shoulder’s
- Maintaining a neutral grip, press the dumbbells overhead 
- Reverse the movement back down to starting position

Neutral Grip Front Raise to Shoulder Press

- 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

- Machine Lateral Raise Top Partial Reps 4 x 10
- Machine Lateral Raise Full Reps 4 x 10
- Machine Lateral Raise bottom Partials 4 x 10

- 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

- 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 and lower your arms pulsing in the bottom half range

Machine Lateral Raise Bottom Half Pulses

Machine Lateral Raise Burnout

DELTS

Zahrah

Loved the variety. Shoulders are on fire!

Angie Ruddock

Wiets

Brutal but Great , 
Thanks for the workouts but specially the motivation!, been struggling with my weight due to the DEPO shot birth
 control gain lots of weight i haven't been able to lost it but thanks to you i know I will n will be ready for my brothers wedding in June ❤️☺️

Fany

F’ yeah! Shoulders are toast! 💪🏼🔥

Hurt so good! Did some recoup and now I’m back in the game baby!!

Beatriz Marie

Quinn

Lisa

DELTS (Giant Sets)

Tiffany

Ronda

Julie

Mellisa

Beth

BettyJo

That was an awesome workout 🔥😎💪🤩

Jorge Jesus

My best shoulders days are with DLB! Feeling strong.

Ambi Kuhlman

Hippie

OMG !!!! The 20 lateral raises kicked my Ass!!! I need to work on my form and made a video which probably never see the light of day !!!!

DELTS

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