Name: Playbook - Dana Linn Bailey - W4/D4 DELTS
Uploaded: 2024-01-07T22:36:10.321Z
Duration: 60 min
Description: W4/D4 DELTS

Melissa Freeberg

Lance

Summer

Hope Traylor

Caprice

Ciearra

Masiel

Ryan

Evelyn

Amy Yeary

Favourite Delt Day yet! 🔥💪🏻 #swole

Misha

derek

Susie

Jael

Clara Wells

Raina Beesley

Penny

Great workout! And I’m loving the effort the last few weeks to minimize having to move around the gym for a single superset

Annmarie

Stephanie

Christopher Dodson

Heather

Laura

Chris Woodson

I love delts day!!! Great workout back still a little sore but I got through it.

Danielle

Those raises at the beginning were tough! But overall, great workout. Loved seeing all th rear delt workouts too. 🤩

Julie

Thelisa

Michelle

Won’t be able to move my arms tomorrow 😅

Karen Arthur

I actually look 👀 like I have shoulders 🤣 love the pump... cooked those 50's 😱😱

Attention Walmart shoppers, would the pair of missing Delta report to the service desk, your party is waiting. 🧶🧶

Madison

Starting off with 50 reps really turned on my pump!

Shawn Bachman

Looking to switch things up and actually make it look like I work out. Great work out, definitely walked out of gym with hardly enough strength to carry my water bottle. Also, it didn’t take too long and the exercises were simple

Alyssa

Stacy

Tara

Kassey Lay

Maggie

Thursday’s workout #10-12.5-15-17-20-25-25-15💀

Angela

I won't be able to lift my arms for a good two days after this workout

LaRhesa

Mark  Oconnell

Darcie

Was looking to switch things up and came across DLB last week. Feeling it (in a good way) already and stoked to see where it takes me 🔥

Cait

Best delt workout I’ve done 6 months post shoulder surgery.  Finally felt like I’m making the comeback 💪🏼 the pump is strong w this workout 🥰💪🏼🙌🏻

Nikki Perkins

Brandi

Jackie

Joan

Cory

Monica

DELTS
Habit Transformation Challenge Day 25

1. DB Lateral Raise 50/40/30/20/10 drop 10/10 drop 10
NOTE: (add weight to each different set)
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. Machine Shoulder Press 4 x 10/8/6 drop 10/ 6 drop 10
NOTE: Last two sets are drop sets.  Do 6 reps, drop the weight and get 10 more.

3. Superset:
- Seated DB Reverse Fly 4 x 10-12
- Cable Facepull from Lat Pull Station 4 x 8-10
 
4. Superset:
- Barbell Front Raise 4 x 8
- Barbell Upright Row 4 x Failure
NOTE: You are doing the front raises first.  So go as heavy as you can for 8 reps for the front raise, then go right into a Barbell Upright Row. You are not changing the weight so do as many as you can 

5. Superset:
- Barbell Shoulder Press 4 x 6 
- Barbell Pendlay Row 4 x Failure
NOTE: You are not changing the weight, so go as heavy as you can for the presses, then right into pendlay rows

- 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: (add weight to each different set)
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

- With your back supported, 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

10/8/6 drop 10/ 6 drop 10

NOTE: Last two sets are drop sets.  Do 6 reps, drop the weight and get 10 more.

Plate Loaded Machine Shoulder Press

- Seated DB Reverse Fly 4 x 10-12
- Cable Facepull from Lat Pull Station 4 x 8-10

- 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

Superset

- Barbell Front Raise 4 x 8
- Barbell Upright Row 4 x Failure

NOTE: You are doing the front raises first.  So go as heavy as you can for 8 reps for the front raise, then go right into a Barbell Upright Row. You are not changing the weight so do as many as you can

- Hold the barbell in front of you with palms facing toward you 
- Maintain a slight bend in your elbows 
- Raise the bar forward and up to shoulder height 
- Lower the bar with control

Barbell Front Raise

- Hold a barbell 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

Barbell Upright Row

- Barbell Shoulder Press 4 x 6 
- Barbell Pendlay Row 4 x Failure

NOTE: You are not changing the weight, so go as heavy as you can for the presses, then right into pendlay rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing Shoulder Press

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Row

W4/D4 DELTS

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Bruce

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

My shoulder is in recovery, feels great to perform some new movements!

Melissa

Lexie

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Lindsey Williams

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Shay

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W2/D1 CHEST/TRI/ABS

W2/D2 LEGS

😮‍💨😮‍💨😮‍💨😮‍💨

Holy crap that bicep burnout at the end 🔥🥵

W2/D3 BACK/BI

Emily

W2/D4 DELTS

I will not be moving tomorrow. Thanks, bye

Recovering from 3 day Migraine so lifts weren’t as heavy but I’m here, I’m sweating like a stuck hog, and it’s Done!! ✔️🦵🏽🧹

W2/D5 LEGS

W2/D6 HIIT/CORE

Thank you❗️ Have a Blessed week coming up🙏🏻 Thank you for being my coach and guiding me and my son to a successful fitness journey and for helping us change our habits for the better🥰

Angie Santos

I did do some extra cardio today and uphill walking !! Great relaxing pic by the way .

Andrew Lovato

I had a setback this week. I was sick with the flu and could barely do anything, I had zero strength. But I ate super clean, stretched everyday, drank my 3+ltrs of water (3 habits I'm working on). I'm ready to crush it harder than ever this next week! LFG!

Aimee

W2/D7 REST DAY

It’s a good day to have a good day 😊🔥

W3/D1 CHELTS/ABS

The Bulgarian superset gets me every time 😩🥵

W3/D2 LEGS

Good Gawd. That was powerful. Me knackered 😴 💪🏋️‍♂️🏋️‍♀️🏋️

Adrian Vance

W3/D3 BACK

Ashley

Ashleigh

Erica

W3/D4 DELTS

Good glute/ ham workout. Quick and effective

I’m dead hit a new pr in hip thrust 415x8.

W3/D5 LEGS

Jess

W3/D6 ARMS/CORE

Samantha

Laundry, meal prep and doggie snuggles!!!

Katerina

W3/D7 REST DAY

That tricep SS was humbling to say the least 😂

W4/D1 CHEST/TRI/ABS

Made real gains today. Lots of PR’s. Feeling strong 3 months into it.

Katrina

Oh I’m walking like a baby deer today 😂

W4/D2 LEGS

W4/D3 BACK

Sommer

Kate

W4/D5 LEGS

Good HIIT workout after 5 days off 😵‍💫😁

Mónica

W4/D6 HIIT

Ananda

Jennifer

W4/D7 REST

Few weeks into this program and love it! I needed something quick and effective… this program is it!

W5/D1 CHELTS

So I was called a whale last night while walking home. If I’m a whale then that’s ok because I’m a whale with strong legs:)

W4/D4 DELTS

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