Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.747Z
Duration: 60 min
Description: DELTS

Alisha

Adam

Emma

Joyce 

Suzie

Tyler

Sara

Hippie

Nichole

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

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

Darla

Jess

Jose Adams

This was one of the best delt workouts ever!

Yvonneke

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

Alexander

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

Lindsey

Yesenia

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

Edith

Monique

janet

Sharon

Shelley Price

Krzysztof

Ashlea

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

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

Kimm

Veronica

James 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

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

DELTS

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