Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 6/8
Uploaded: 2023-06-12T00:01:34.481Z
Duration: 60 min
Description: DELTS | Thursday | 6/8

A great delt workout! Hit all the angles and felt that the first sets were a great warm-up.

Natalie

Lindsey

Lise

Sasha

Leesa

Farren

Shoulder ALWAYS are sooooo hard🔥🔥🔥

Wendy Mosley

Sharlene

Perla

Amanda

Monique

Iven

Mara

Kassey Lay

Chalyce

6/8: DELTS

1. Superset:
- Band Lateral Raise 4 x 12/10/8/8
- Band Lateral Raise Pulsing (partial) reps 4 x 8-10
NOTE: I want you to really slow these reps down and focus on hold for a 1 sec count at the top and also a 1 sec count at the bottom. Slow the reps down and don’t just use momentum.  Once you fatigue with the full reps then you will get some partial reps to keep building up the blood in those shoulders. You are going to failure and then basically trying to go past failure by shortening the range of motion.

2. Superset:
- Band Front Raise  4 x 12/10/8/8
- Band Front Raise Pulsing (partial) Reps 4 x 8-10
NOTE: You are going to do the same exact thing for the front delts.  Once you fatigue with the full reps then you will get some partial reps to keep building up the blood in those delts.

3. Triset:
- Seated Alteranting DB Shoulder Press 4 x 4-5 each side
- Seated DB Shoulder Press 4 x Failure
- Seated Single DB Front Raise 4 x 10-12
NOTE: Alteranting for 4-5 reps per arm then keeping the weight switch to both arms pressing at the same time till failure.  Then drop one of the dumbbell and do single dumbbell front raise.

4. Superset:
- DB Shoulder Press 4 x 10-12
- DB Push Press 4 x 10

5. Triset:
- Reverse High Incline Lateral to Front Raise 4 x 8-10
- Reverse Incline DB Reverse Fly 4 x 12
- DB High Pull 4 x 10-12

- Band Lateral Raise 4 x 10-12
- Band Lateral Raise Pulsing (partial) reps 4 x Failure

NOTE: I want you to really slow these reps down and focus on hold for a 1 sec count at the top and also a 1 sec count at the bottom. Slow the reps down and don’t just use momentum.  Once you fatigue with the full reps then you will get some partial reps to keep building up the blood in those shoulders. You are going to failure and then basically trying to go past failure by shortening the range of motion.

- 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 
- Lower your hands releasing the tension from the band

Resistance Band 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

- Band Front Raise  4 x 10-12
- Band Front Raise Pulsing (partial) Reps 4 x Failure

NOTE: You are going to do the same exact thing for the front delts.  Once you fatigue with the full reps then you will get some partial reps to keep building up the blood in those delts.

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance Band Front Raise

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height 
- Pulse down halfway and back up

Resistance Band Pulsing Front Raises

- Seated Alteranting DB Rotational Shoulder Press 4 x 4-5 each side
- Seated DB Shoulder Press 4 x Failure
- Seated Single DB Front Raise 4 x 10-12

NOTE: Alteranting for 4-5 reps per arm then keeping the weight switch to both arms pressing at the same time till failure.  Then drop one of the dumbbell and do single dumbbell front raise.

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

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

- Sit on the front edge of the seat
- Grip one heavier dumbbell with both hands
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Single DB Front Raise

Triset

- DB Shoulder Press 4 x 10-12
- DB Push Press 4 x 10

- 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

- Reverse High Incline Lateral to Front Raise 4 x 8-10
- Reverse Incline DB Reverse Fly 4 x 12
- DB High Pull 4 x 10-12

- Support your chest into a high incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Bring the dumbbells forward and together in front of you
- Reverse the movement back down to starting position with control

Reverse High Incline DB Lateral Raise to Front 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

- 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

DELTS | Thursday | 6/8

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