Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 5/12
Uploaded: 2022-05-15T23:02:52.746Z
Duration: 60 min
Description: DELTS | Thursday | 5/12

Michelle

Kylee

Completely underestimated this workout. I can’t feel my arms 🤯

samantha

Micah Redenbaugh

Eniko

My arms are so heavy! That was intense 💪

Leigh Quayle

By far my favorite shoulder day! This one was hard, but hurt so good!

Julie Summers

John

Chris Woodson

Sarah huffman

Holy DLB delts ... INSANE 😅barely finished it

Tammy

Vanessa Padalino

Hayden Martini

Joei Ruffino

Loved it. The cling press confused me but I think I got it 😂

Katy

Ramiro

Help, I can’t lift my drink bottle!!! 😅😂

Shantel G

Never fails to have an awesome delts workout

Kristian

Brianna

🫣🤢👏🏽👏🏽👏🏽
loved this workout, was deff a killer

Heather

Theresa

Wendy Mosley

One of my fav. Combos! Bring on the striations!!!

Ashley

Q Watson

Slashed my delts workout 
#fridaythe13th #dead #killedit

Danielle

Tyler

Viktorija

Eric

Brandi

Lisa Snell

I loved this!!! My shoulders are destroyed!!

Christina

scott turner

Edmur Torres

Catherine

Love to feel the burn and dlb surely knows how💪🔥

Sharon

Angela

Jessica

Julia Cornmesser

Benjamin

My gym didn’t have the correct equipment for the machine lateral raises, it would be nice to see another option for these and other less common pieces of gym equipment. I tried with cables but it just didn’t work and since we already did regular DB lateral raises I skipped it.

Katie

Switched it up to cardio & PT movements . Sadly I’m still restricted from a lot of shoulder work outs until I rehab this rotator cuff of mine .😂

Sabrina

Alejandra

Lina_Maria

Probably the hardest shoulder work out I’ve ever done. From start to finish it tears you up.

Kelly Woolley

Lacey

5/12: DELTS

1. Tri-set:
- DB Strict Press 4 x 10/8/6/6
- DB Push Press 4 x Failure
- DB Arnold Press 5 x 12/10/8/8

2. Tri-set:
- Reverse Incline DB Lateral Raise 4 x 8-10
- Standing DB Lateral Raise 4 x 10
- Resistance Band Lateral Raises (top half reps- constant tension) 4 x Failure 

3. Superset:
- Seated Cable Rope High Face Pull 4 x 15/12/10/8
- Seated Cable Rope Wide Row 4 x 8-10

4. Standing DB or KB Single Arm Clean & Press 4 x 12/10/8/6 each arm

5. Lateral Raise Machine DROPSET (drop set on each set) 4 x 10 drop 10 drop 10

6. Superset:
- Cable Standing Y Raise 4 x 8-10
- Cable Standing Rope Upright Row 4 x 10

- DB Strict Press 4 x 10/8/6/6
- DB Push Press 4 x Failure
- DB Arnold Press 5 x 12/10/8/8

NOTES: Just going from a Strict Shoulder Press, right into a Push Press without changing the weight.  You go as heavy as you can for the strict press, when you fatigue you add your legs into the press and rep out till failure.  Drop weight by 40-50% and perform Arnold Press either seated or standing

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

DB Standing Shoulder Press

- Begin with dumbbell in each hand at the shoulders, palms turned in
- Dip your body by bending your knees and press the dumbbells up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

DB Push Press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up 
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

Tri-set

- Reverse Incline DB Lateral Raise 4 x 8-10
- Standing DB Lateral Raise 4 x 10
- Resistance Band Lateral Raises (top half reps- constant tension) 4 x Failure 

NOTES: Im using the same weight fro both DB Lateral Raises.  Just go to failure on the standing lateral raises

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse Incline DB 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 Raises

- 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

- Seated Cable Rope High Face Pull 4 x 15/12/10/8
- Seated Cable Rope Wide Row 4 x 8-10

NOTES: You can do this sitting on latpull down station, at the seated row station, or just sitting on the ground below a pulley. Performing a rope high facepull.  Hands are up above head with thumbs turned back like a front double bicep. Do 8-10 then the rope switch to wide rows you pull straight back towards your collar bone with elbows wide

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated Rope Cable Face Pull

- Pull the attachment in towards your body high and wide
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated Rope High/Wide Cable Row

Superset

- Clean the dumbbell up to your shoulder, dropping under to catch the dumbbell 
- Press the dumbbell overhead
- Reverse the movement back to starting position
- Repeat with the opposite arm
- Working back and forth for time or reps

 4 x 12/10/8/6 each arm

DB Alt Single Arm Clean & Press

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

DROPSET (drop set on each set) 4 x 10 drop 10 drop 10 (30)

Machine Lateral Raise DROPSET

- Cable Standing Y Raise 4 x 8-10
- Cable Standing Rope Upright Row 4 x 10

- Raise the rope forward and up forming a Y shape
- Lower down to starting position with control

Cable Standing Y Raise

- 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

DELTS | Thursday | 5/12

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DELTS | Thursday | 5/12

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