Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 6/30
Uploaded: 2022-07-03T22:51:46.108Z
Duration: 45 min
Description: DELTS | Thursday | 6/30

Vicky Aju

Those butterflies were weird and deadly…like a man o’ war jelly 😂

Kristin

JoRayne

Aurora Artman

Maryann

Jessica

Kacie

I've been sick so I'm making up 3 workouts today with lower weights, but I'm feeling it for sure 💪🏋️

Alicia

Dave Miller

Thos landmine presses are 🔥🔥🔥🔥

Felt the burn in the first round! Loved this one.

Sarah

Amanda

Kassey Lay

Chris Woodson

jody

Stephanie

Shannon Mayfield

Julie

Lindsey

Lisa

Jann

Andrew

Jamie

Rachel

Benjamin

Candace

Rhonda

I feeling amazing 💪🏼!!! Thank you ☺️

Christina

Danni

Kayla

Calvin

Jay Kuo

Favorite shoulder combo of all time! DBL - home run!!!! 💥

Ashley

The burn!!! Feel the burn! Delts are done. 🥴

Louanne

Jasmine M

Edith

Justine

Best shoulder/delt day sofar! Awesome DLB!

Lauren

What a pump!!  Dana, you never cease to amaze me!!  Loved the new exercises and the whole workout was killer!!

Christie

Holly

Lisette Camacho-Alvarez

Great workout.  Sadly I couldn’t truly enjoy it because I was on a time crunch.  Still satisfied 😁

Kisha DuBuclet

Brandi

Big Mo

Q Watson

Paige

6/30: DELTS

1. Triset:
- Incline DB Butterfly Raise 4 x 8-12
- Incline DB “Y” Raise 4 x 8-12
- Incline DB Reverse Fly 4 x 8-12

2. Superset:
- Strict Standing DB Shoulder Press 4 x 8/6/6/5
- DB Push Press 4 x Failure 
NOTE: Push Press you use your legs, so you will start with your heavy strict presses.  Aiming for about 6 or so reps, once you fatigue add your legs in to get more reps to failure.  It a MECHANICAL DROP SET.

3.  Superset:
- DB Lateral Raise Drop-Set 4 x 8-10 drop 8-10
- DB High Pull 4 x 10-12
NOTE: DB High Pull, similar to an upright row, except at the top the weight will be higher than your elbow.  In an upright row, your elbows are higher then the weight.  Pull leading with your hands not your elbows and also external rotate so that thumbs face back to hit those rear delts a bit more.

4. Landmine Single Arm Shoulder Y Press 4 x 12/10/8/6 each arm

5. Superset:
- Lying Rope Cable Upright Row 4 x 10-12
- Cable Rope Front Raise (through legs) 4 x 10-12

- Incline DB Butterfly Raise 4 x 8-12
- Incline DB “Y” Raise 4 x 8-12
- Incline DB Reverse Fly 4 x 8-12 

NOTE: You will use the same weight for each exercise. The rep range is just an average.  You may do anywhere from 8-12 reps on each.  some more than others. Butterfly raise, you are laying chest down on incline. Grab light dumbbells and you are just going through the motion of butterfly stroke.  Using same dumbbells you will switch to the Y raise, which is similar to a front raise except your arms will be spaced away from each other and make a “Y.”  Then Finish with Reverse Fly.

- Support your chest into an incline bench 
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse Incline DB Butterfly Raise

- 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

- 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 Rear Delt Fly

Triset

- Strict Standing DB Shoulder Press 4 x 8/6/6/5
- DB Push Press 4 x Failure 

NOTE: Push Press you use your legs, so you will start with your heavy strict presses.  Aiming for about 6 or so reps, once you fatigue add your legs in to get more reps to failure.  It a MECHANICAL DROP SET.

- 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

Superset

- DB Lateral Raise Drop-Set 4 x 8-10 drop 8-10
- DB High Pull 4 x 10-12

NOTE: DB High Pull, similar to an upright row, except at the top the weight will be higher than your elbow.  In an upright row, your elbows are higher then the weight.  Pull leading with your hands not your elbows and also external rotate so that thumbs face back to hit those rear delts a bit more.

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

ALL dropsets: 8-10 drop 8-10 on each set

DB Lateral Raises (DROPSETS)

- 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

- Begin in kneeling position, side facing the landmine bar 
- With your elbow slightly in front of you 
- Press the end of the landmine barbell up 
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

12/10/8/6 reps each arm

Kneeling Single Arm Landmine Y Shoulder Press

- Lying Rope Cable Upright Row 4 x 10-12
- Cable Rope Front Raise (through legs) 4 x 10-12

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Standing Rope Front Raise

- Lying on the floor 
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the weight back to starting position

Cable Lying Rope Upright Row

DELTS | Thursday | 6/30

Michelle

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

Melissa

Shelby

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

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 🫶🏼

DELTS | Thursday | 6/30

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