Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.674Z
Duration: 60 min
Description: DELTS

Carlos

Layla Marooney

Gino

Tank

Rachel

This was a good workout. The last exercise I altered and did with dumbbells instead of cables and I got a better pump off that. 💪🏽 Happy turkey day y’all! 🦃

Cynthia Biscaino

Lorenda

Emma

Doug

Beth

Deanna

Jennifer

Karen Elizabeth Porter

I love this Delt day! I call it Dana’s deadly delt day!! ♥️

Heather

Nicole

Tyler

Emily

delores

Katherine

Christine

Shelbee

Anne

Nichole

Tiffany

Ronda

Wendy Mosley

Lisa

Amanda O’Farrell

Shit! That killed!! Love deltz with Dayna!! 💗💪

Kelima Kamaric

Vanessa Padalino

Joel

2 weeks off and started back with this 😍😍

Sarah

Irene Haimovich

Another great workout before the holidays! 💪❤️ 🤶 🌲

Anto

Delts of fire…..can’t tell been to long between shoulder days 😬

Krista

That reverse shoulder press had me feeling muscles I forgot I had 🥹😫 great pump today!

Pre Christmas work out. Now let the parties begin 
Merry Christmas DLB

Mark  Oconnell

Elisa Gardner

Brandi

Marsha

Great morning pump for this lovely Friday!!

Natasha

Melissa brown

Krisean

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 Lateral Raise 4 x 8-10
- DB Standing Lateral Raise 4 x 8-10 or Failure 
- Resistance Band Pulsing Lateral Raise 4 x Failure

4. Superset:
- Single Arm Shoulder Press 4 x 6-8 each side
- Single Arm DB Front Raise to Upright Row 4 x 10-12 each side

5. Superset:
- Wide Grip Upright Row 4 x 8-10
- Standing Cable Shoulder press 4 x 8-10
NOTE: You can use a lat pulldown bar for both exercises.

- 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 Lateral Raise 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

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

DB Seated 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

- Single Arm Shoulder Press 4 x 6-8 each side
- Single Arm DB Front Raise to Upright Row 4 x 10-12 each side

NOTE: The single arm shoulder press can be DB or you can use a machine, also seated or standing whichever you prefer. Single Arm front raise to upright is exactly as it sounds, just alternating back and forth.

- From a seated position
- Start with your arm at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion
- Complete desired reps then repeat on the opposite side

6-8 reps each side

DB Single Arm Seated Shoulder Press

- Standing with your feet shoulder width apart and a dumbbell in one hand
- Raise the dumbbell forward and up to shoulder height with a slight bend at the elbow
- Lower the dumbbell down with control 
- Pull the dumbbell up to your shoulder, leading with your elbow 
- Lower the dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side 

1 rep = 1 front raise and 1 upright row

10-12 reps each side

DB Single Arm Front Raise to Upright Row

- Wide Grip Upright Row 4 x 8-10
- Standing Cable Shoulder press 4 x 8-10

NOTE: You can use a lat pulldown bar for both exercises.

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable Standing EZ-bar Upright Row

- Start with the bar at your shoulder, elbows slightly forward 
- Press the bar straight up overhead
- Lower back to starting position with control

Cable Standing Shoulder Press

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

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