Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 8/11
Uploaded: 2022-08-14T23:56:10.766Z
Duration: 60 min
Description: DELTS | Thursday | 8/11

Bloody awesome! Hopefully I’ll have amazing delts too! 💪🏼

Ananda

Ursula

Latchman Harrilal

Kate

Vanessa Padalino

Did this workout in my garage with bands and weights & was still great! No excuses 💪

Leigh

Chris Woodson

Edith

Abbey

Jennifer

Michaelin

Fantastic!! Different and tough!! Thanks Dana! 💪🏼😁

Sarah

Chastity

Jackie

Erin

Excellent workout! Thanks DLB for the freebie today!!❤️

Karen

Danielle

Cirino

Bands are just the killer to this workout!!!

Paula

Heather

Had no access to bands for the second triset. I improvised though and made it work

Ranae Juliana

Taki Kalcos

Angela

Franceli

Jodie

Kim Kiefer

Monica D Monroe

Lindsey

Big delt day after those seated press sets 😫🥵

Melissa

Just wow. Best session I have had in a very long time!

Bridey

Probably won’t be able to lift my arms tomorrow but it’s fine 😅🔥

Cristen

Ty so much for your amazing workout. Ty ty you Rock and always having fun.Your inspiring me to better myself. Working out always gave me the endorphins I need to feel good and kept me from injuring myself. Strong is my best self.

Heidi Looatin

Monica North

Wendy Mosley

Faaaaaawkkkk!!!! That’s all I am saying!!!! Lol

Maryann

Kayla Laweka

Cecilia

Ashley

U have TS post one like in a while love it

Sandra Osorio PA MBA

Andrew

Rita Miller

Traci

🎉😍🎉😍🎉 so much yassssssss 
Can’t move my arms 🥂🍾🥳🥳🥳 🔥🙌🏻 thank you Dana❤️

Fotini

Some of the exercises I was not strong enough to do. Could you show alternative exercises?

Olivia

Absolute killer! Cant lift my arms! First time i could do the 3 level lat raise! Little celebrating! 🎉🎉🎉

No need in trying to lift my arms because I think I burned my delts up. Amazing workout

Mandy

8/11: DELTS

1. Triset:
- Standing Cable Reverse Fly 4 x 10
- Standing Cable Reverse Fly Partial Reps 4 x 10
- Reverse Incline DB Wide Row 4 x 8-10

2. Superset:
- Seated DB Shoulder Press 4 x 12/10/8/6 drop 10
- Seated Single DB Front Raise 4 x 10-12

3. Superset:
- Seated Neutral Grip Shoulder Press 4 x 10/8/6/6
- DB Arnold Press 4 x 10
NOTE: I drop the weight 40-50% for the Arnold Press

4. Triset:
- DB & Band Lateral Raise 4 x 8
- DB Lateral Raise 4 x 10
- Resistance Band Pulsing Lateral Raise 4 x 15-20 (top half pulses)

5. Superset:
- Cable Rope Facepull (thumbs out) 4 x 10
- Cable Rope High Row (thumbs in) 4 x 10
NOTE: the facepulls and the high row are similar except you are just switching your grip.

6. Single Arm Behind the Back Cable 3-level Lateral Raise 3 x 5 rounds each side
NOTE: Bottom rep, half rep and full rep equals one round

- Standing Cable Reverse Fly 4 x 10
- Standing Cable Reverse Fly Partial Reps 4 x 10
- Reverse Incline DB Wide Row 4 x 8-10

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable Cross Reverse Fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward partially (3/4rep range)
- Reverse movement back to starting position

Cable Cross Reverse Fly Partial Rep

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline DB High/Wide Row

Triset

- Seated DB Shoulder Press 4 x 12/10/8/6 drop 10
- Seated Single DB Front Raise 4 x 10-12

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

 4 x 12/10/8/6 drop 10

DB Seated Shoulder Press

- Sit on the front ended off 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

Superset

- Seated Neutral Grip Shoulder Press 4 x 10/8/6/6
- DB Arnold Press 4 x 10

NOTE: I drop the weight 40-50% for the Arnold Press

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Seated Neutral Grip Shoulder 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

- DB & Band Lateral Raise 4 x 8
- DB Lateral Raise 4 x 10
- Resistance Band Pulsing Lateral Raise 4 x 15-20 (top half pulses)

- Loop a band around your foot and hold the ends with each dumbbell 
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Banded 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

- Cable Rope Facepull (thumbs out) 4 x 10
- Cable Rope High Row (thumbs in) 4 x 10

NOTE: the facepulls and the high row are similar except you are just switching your grip.

- 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

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up each level (bottom, half & full range) 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Cable Leaning 3-Level Single Arm Lateral Raise (Behind the Back)

DELTS | Thursday | 8/11

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Michelle

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

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 🫶🏼

Kaylee Emory

Chelts & Triceps | Tuesday | 4/23

Debra

Kiera

Jeanette Moore

Back & Biceps | Wednesday | 4/24

Eliana

Whhhheeewww I’m spent 👏🏻👏🏻😅😅

Nichole

🥵🥵🥵😭😭😭 I’m feeling this already 🤣

Roberta

Legs | Thursday | 4/25

I wish my gym I go to yes had everything I need to work out with. I wish you would I wish you would.

DELTS | Thursday | 8/11

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