Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 5/26
Uploaded: 2022-05-29T21:17:38.602Z
Duration: 60 min
Description: DELTS | Thursday | 5/26

Lisa

Julie

Ramiro

Shoulder are burning!! Love it!! Love the iso holds into full range reps!! 👊🏼

Callin

Dylan

Dylan Schaffer

Alisha

Sarah

Nadene

Cindy

Stephanie

Ashley

meghann

Melissa

Jackie

Carolyn J

Serena

Tena

Misty

Mandy

Kristin

Wendy Mosley

Awesome Delts day!!! 😍😍😍😍💪🏼💪🏼💪🏼🔥🔥🔥

Leah

Elis

Amy Adducci

Could’ve went heavier on weights myself. Great workout

Bill

Lucy

Rebecca

Agnes Machaj

Kasie

Corinna

Catherine

Jacqueline

Leni

Can’t lift my arms. Thanks so much for this Beastly workout fam LFG

Big Mo

Shanin

Marie

Jessica

Angela

Alison

Heather

Joel

Dragica

Alison Grant

Alejandra

Angie Santos

5/26: DELTS

1. Triset:
- Alt DB Seated Shoulder Press 4 x 5-6 
- DB Seated Shoulder Press 4 x 5-6
- DB Front Raise 4 x 8-10

2. Superset:
- DB or Lateral Raise Machine 4 x 10 drop 10 drop 10
- Resistance Band Pulsing Laterals 4 x Failure 

3. Superset:
- Seated or Standing DB Skier Raise 4 x 10-12
- Rope Facepulls 4 x 10-12

4. Triset:
- Alt DB Lateral Raise 4 x 5-6 
- DB Lateral Raise 5-6 
- DB Upright Row 4 x 10-12

5. Superset:
- EZ-bar Underhand Front Raise 4 x 8-10
- EZ-Bar Shoulder Press 4 x Failure

- Alt DB Seated Shoulder Press 4 x 5-6 
- DB Seated Shoulder Press 4 x 5-6
- DB Front Raise 4 x 8-10

NOTE: Start with both dumbbells at your shoulders just like you would if you were doing a shoulder press. One arm will press up, while other holds dumbbell at the bottom in the stretched position. DO NOT, rest the dumbbell on your shoulder!!! You want constant tension. You will do 5-6 reps on each arm alternating and then 5-6 reps together pushing both up at the same time.

- From a seated position
- Press one dumbbell up while you hold the other dumbbell at the shoulder
- Alternating arms each press

5-6 reps each arm

DB Alt. ISO Shoulder Press

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

DB Seated Shoulder Press

- From a seated position
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbows

DB Seated Front Raise

Triset

- DB or Lateral Raise Machine 4 x 10 drop 10 drop 10
- Resistance Band Pulsing Laterals 4 x Failure

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

4 x 10 drop 10 drop 10

Machine Lateral Raise

- 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

Superset

- Seated or Standing DB Skier Raise 4 x 10-12
- Rope Facepulls 4 x 10-12

NOTE: The skier raise, your arms go behind just like if you had ski poles. Keep your pinky up.

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

DB Seated Bent-over Skier Raise

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

Cable Standing Face Pull

- Alt DB Lateral Raise 4 x 5-6 
- DB Lateral Raise 5-6 
- DB Upright Row 4 x 10-12

NOTE: You are alternating back and forth, holding in an ISO HOLD Lateral raise for the arm that is not moving. Start with both dumbbells up, with arms out to sides and dumbbells even with shoulders. One arm will do lateral raise down and up, while the other is holding at the top, then switch. Tons of time under tension, so start much lighter than normal.

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

DB Alt. ISO 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

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Upright Row

- EZ-bar Underhand Front Raise 4 x 8-10
- EZ-Bar Shoulder Press 4 x Failure 

NOTE: Keep the same weight for both movements. Underhand grip your palms will be facing up

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows 
- Raise the bar forward and up to shoulder height 
- Lower the bar with control

EZ-bar Underhand Grip Front Raise

- From a seated position and your core engaged
- Press the bar up overhead using an underhand grip
- Lower the bar back down to starting position

EZ-bar Seated Underhand Grip Shoulder Press

DELTS | Thursday | 5/26

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Shelby

I may or may not be able
To go up and down my stairs 😩💪🏽

Marisol

Legs | Monday | 4/22

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

Kaylee Emory

Victor L. Hart

Chelts & Triceps | Tuesday | 4/23

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

DELTS | Thursday | 5/26

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