Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.735Z
Duration: 60 min
Description: DELTS

Layla Marooney

Emilee

Nilso

Is it just me but I’m finding hard to do the alterations wen coming from both at the same time anyone else

Gino

Nikki

Kelly10350!!

Dolly

Anne

MelAnn 

Darlene

Ananda

Elle

Raina Beesley

Kathy Hemstreet

Hey. Would be helpful if the exercises were put in order of using a bench.  Like everything that uses a bench grouped together. Working out in a gym and fighting for the bench is difficult once you move from it to a machine. But loving the app! Thanks. I met you at the fitness expo in LA lat year. Killing it!

Kerri

janet

Sherlyn McCormick

Jessica

Benjamin

Randi Armstrong

Lillian

Kimm

Mandy

Ali Almand

I think my shoulders are still attached after this workout!  Someone is going to have to check in the morning! Lol 😆 Really enjoyed the workout!

Quinn

Katie

Amelia

Nicholas

brittany

Emily

Megan

Sarah

Melissa Freeberg

Liked the rope facepull on pat. Really felt that once I figured out my weight with good form.

Kayla

Loooooove the pump I got off this workout! Omg! Lol I’m hurting. Thank you Dana!!!!!  You’re the ish!

Maryann

Jaimie

Doreen Bridcut

Angie Santos

Danielle

Caitlin

Kanani

Courtney

1. Superset:
- Reverse Shoulder Press 4 x 12/10/8/8
- Reverse Incline Y-Raise 4 x 8-10

2. Superset:
- Seated DB Reverse Fly 4 x 10-12
- Rope Facepulls (on lat pulldown) 4 x 10-12

3. Triset:
- DB Seated Incline Lateral Raise (behind back) 4 x 8-10
- DB Standing Lateral Raise 4 x 8-10
- Resistance Band Pulsing Lateral Raise 4 x Failure

4. Single Arm Arnold Press 4 x 12/10/8/6 each side

5. Superset:
- EZ or BB Upright Row 4 x 12/10/8/8
- Wide Grip EZ or BB Pendlay Row 4 x Failure

- Reverse Shoulder Press 4 x 12/10/8/8
- Reverse Incline Y-Raise 4 x 8-10

NOTE: The Reverse Incline Shoulder Press, If you have a Hammer Strength Shoulder Press Machine, you can use the machine and just reverse the way you face (face down).  If  you do not have a shoulder press machine, just do this with Dumbbells on a high incline bench.
Watch the youtube video link below for a great demo: https://www.youtube.com/watch?v=uZ-jtK0prxs

- Sit reverse on the machine with your chest facing the back pad, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate Loaded Machine Reverse Shoulder Press

- 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

Superset

- Seated DB Reverse Fly 4 x 10-12
- Rope Facepulls (on lat pulldown) 4 x 10-12

NOTE: Rope Facepulls on lat pulldown, you just need to lean back a little bit and pull rope towards your face. Make sure to internall rotate wrists so that thumbs point back.  At peak contraction, your arms should look like you are hitting a front double bicep pose.

- 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

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated Face Pulls - from Lat Pulldown Station

- DB Seated Incline Lateral Raise (behind back) 4 x 8-10
- DB Standing Lateral Raise 4 x 8-10 or Failure 
- Resistance Band Pulsing Lateral Raise 4 x Failure

NOTE: Go as heavy as you can for those seated laterals, then without dropping the weight, stand and go to failure.... then drop the dumbbells grab a band and do pulsing lateral raises till you can not longer move your arms

- Seated at a high incline, dumbbells slightly behind your body 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated Behind The Back 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

Triset

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up 
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

12/10/8/6 each side

DB Alt. Seated Arnold Press

- EZ or BB Upright Row 4 x 12/10/8/8
- Wide Grip EZ or BB Pendlay Row 4 x Failure

NOTE: You can use and EZ bar or regular barbell for both exercises. I use the same weight for both exercise and just go to failure on the pendlay row

- Standing with your feet shoulder width apart, holding the bar with a wide grip
- Pull the bar up toward your shoulders, leading with your elbows 
- Lower the bar back down with control

EZ-bar Wide Grip Upright Row

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Row

DELTS

Michaela

Marissa Sanchez

LaShawn

That was killer, after that super set of 200 reps I didn’t know how I’d keep going. By the last exercise/set I had to dig deep. Thoroughly enjoyed that workout

DELTS

Community

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