Name: Playbook - Dana Linn Bailey - DELTS | Thursday | 9/29
Uploaded: 2022-10-02T23:22:06.396Z
Duration: 60 min
Description: DELTS | Thursday | 9/29

Awesome workout 💪💪 My delts are on 🔥🔥

Vicky

Braaaaahhhhhh haha this was a hell of a good day! Thanks bunches

Maryann

Brenda Nelson

Chris Woodson

Awesome delt lift. I was too weak for the angled cable pulls but everything else was killer

Zariah

Vanessa Padalino

Stephanie Little

Good shoulder pump. The lateral cable raise is always challenging for me, butnindid what I could. The explanation about hand placement on the cable rope face pull/high row was helpful. I could tell the different muscle focus.

Elise

Wendy Mosley

Sherlyn McCormick

Mari

Anjali

I hate shoulders because mine are so weak but this was such a fun way to build strength!!

Rachel Renfrow

Vicky Williamson

Jodi

Stacy Picone

Kisha DuBuclet

Set 5. Was different - always a good burn though

Hiede

Keyleigh1!

Did this one two days in a row because it was so fkn good 🔥🔥🤪🤪

Kristin

Cristen

Gonna need help fixing blow drying my hair…possible getting the fork to my mouth too

Teresa

Courtney

Pearl

Nice way to finish my freday before getting the kindscome💪 can't move my arms above my head😅👌💪🥂🤩

Mona

Lisa

Felt great as I fell off for a bit but you always help me get back up. LFG

Big Mo

Absolutely LOVED that last tri-set! Great combo!!

Jennifer

Mandolie

Charlotte

Those isolated holds are torture.   Shoulders on 🔥 Great training today!!!

Sandra

Delts are pumped, always push to failure for myself and now I can barely lift my arms 🥲 another great workout day, also shoulders are my favourite days I admire my delts and how they’ve developed over the last few years!! 💪🏼

Steff Bergeron

Ashley

Alexis Lockhart

Jenn

Andres

Eric Brown

Rita Miller

Darron

Violeta

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️ 🙏🏻❤️

Fotini

Chris

These always look easier than they are! 🔥

Samantha

9/29: DELTS

1. Seated DB Shoulder Press 4 x 12/10/8/6 drop 10

2. Neutral Grip Shoulder Press 4 x 12/10/8/6

3. Superset:
- Single Arm DB ISO HOLD Front Raise 4 x 6
- DB Front Raise 4 x 10 or failure

4. Superset:
- Single Arm DB ISO HOLD Lateral Raise 4 x 6
- DB Lateral 4 x 10 or failure

5. Superset:
- Single Arm Behind the Back Cable 3-level Lateral Raise 3 x 4-5 rounds
- Single Arm Lateral Raise 4 x 5 to failure

6. Triset:
- DB or Pec Dec Reverse Fly 4 x 12
- Cable Rope Facepull (thumbs out) 4 x 10
- Cable Rope High Row (thumbs in) 4 x 10

- 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

- 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 Neutral Grip Shoulder Press

- Single Arm DB ISO HOLD Front Raise 4 x 6
- DB Front Raise 4 x 10 or failure

NOTE: You are alternating back and forth, holding in an ISO HOLD front raise for the arm that is not moving. Start with both dumbbells up, with arms straight out even with shoulders. One arm will do front 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 forward and up to shoulder height 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

6 reps each arm

DB Alt. ISO Front Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a slight bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

DB Front Raise

Superset

- Single Arm DB ISO HOLD Lateral Raise 4 x 6
- DB Lateral 4 x 10 or failure

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

6 reps each arm

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

- Single Arm Behind the Back Cable 3-level Lateral Raise 3 x 4-5 rounds
- Single Arm Lateral Raise 4 x 5 to failure

NOTE: 3 Level Lateral raise, you are doing a quater rep, half rep , then full rep which will equal one round.  You will do 4-5 rounds of that then switch to just full range reps to failure.

- 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

5 rounds each arm

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

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

5 to failure reps each side

Cable Leaning Single Arm Lateral Raise (Behind the Back)

- DB or Pec Dec Reverse Fly 4 x 12
- 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.

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Reverse Pec Deck Fly’s

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope High 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

Triset

DELTS | Thursday | 9/29

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🫠

Melissa

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 | 9/29

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