Name: Playbook - Dana Linn Bailey - DELTS - High Volume 💪🏻
Uploaded: 2023-12-27T14:27:38.837Z
Duration: 60 min
Description: DELTS - High Volume 💪🏻

Summer

Dana

Emma

Carrie

David

Ashley

So good! My shoulders are hello. 💪🏼

Christine

Most difficult but worthwhile shoulder workout I’ve ever done. 😆

Chrissy

Amanda 

Just finished and my shoulder pump is unreal 😍

Robyn

Alicia

Anne

All I have is good days, but we’re one day closer to having those monument shoulders!

Jimmy Wahlstrom

My arms have been removed from my body, just like Mr. Potatohead

Quinn

Yvette Jones

Emily

Wow! You weren’t kidding about the volume. I came in thinking I was going to do one of the other shoulder workouts, but all of the benches at the gym were taken and that area was so crowded. Got to love January… But this allowed me to work around the crowd and was awesome! Thank you!

Marissa

First work out of the year. Thank you for everything. I have really learned so much.

LaTasha

Machine lateral raises destroyed my shoulders. Good feeling

Kyshawn

Anja

Super! Can barely lift my arms to the side!

Donna

Desiree Holmes

I loved the pump that it gave my shoulders 🌺🤙

Kanani

Awesome 1st workout with this app. Harder than my usual. Feel great. Was a good change of pace!

Aaron

Really needed this shoulder pump today 🏋🏾‍♀️🔥🏃🏾‍♀️

Pamela Harris

Matt

Jeremie Knight

Debby

Susan

Tanya

Gina

Jacqueline

Crushed it!! I’m feelin the burrrn! 💪

Kelima Kamaric

Karen Dillon

Randi Armstrong

Brooke

With Rob Bailey and Hustle Standards in my ears, talk about fukin beast mode! Top fav workout for sure!

Alannah

Awesome person recommended these great workouts…very happy!

Scott

Maritza Pena

Maria

Rachel Lyna

Lauren

Laura

1. Cable Single Arm Lateral Raises 
3 x 15 each side (light)
3 x 10 each side (moderate)

2. Superset:
- Reverse Pec Deck 5 x 20 (10 drop 10)
- Cable Standing Face Pull 5 x 20 (10 drop 10)

3. Superset:
- DB Shoulder Press 5 x 8-10
- Plate Front Raise 5 x 10-12

4. Machine Lateral Raise Dropsets 4 x 40 (10 drop 10 drop 10 drop 10) 😈

5. Superset:
- Cable Upright Row 5 x 10
- Cable Front Raise 5 x 10

6. Superset:
- DB Seated Bent Over Rear Delt Fly 5 x 10
- DB Lateral Raise 5 x 10

- With the outside arm, cable between your legs
- 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

3 x 15 each side (light)
3 x 10 each side (light to moderate)

Cable Single Arm Lateral Raise

- Reverse Pec Deck 5 x 20 (10 drop 10)
- Cable Standing Face Pull 5 x 20 (10 drop 10)

- 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

5 x 20 (10 drop 10)

Reverse Pec Deck Fly’s

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

5 x 20 (10 drop 10)

Cable Standing Face Pull

Superset

- DB Shoulder Press 5 x 8-10
- Plate Front Raise 5 x 10-12

- 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

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate Front Raise

- 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 40 (10 drop 10 drop 10 drop 10) 😈

Machine Lateral Raise

- Cable Upright Row 5 x 10
- Cable Front Raise 5 x 10

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Standing Rope Upright Row

- 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

- DB Seated Bent Over Rear Delt Fly 5 x 10
- DB Lateral Raise 5 x 10

- From a seated position, bend forward bringing your chest to your thighs
- 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

DB Seated Bent-over Reverse Fly

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

DELTS - High Volume 💪🏻

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