Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.650Z
Duration: 60 min
Description: DELTS

Heather Davies

Melencia D. Kuryakin

Diana

Cynthia Biscaino

LOVE THIS WORKOUT!! One thing I hope Dana sees this-Exercise #1 she has one set of reps down (4x12)
however when you click on the video it says 4x8?? 😬 but overall great sesh! 🐺💪🏽

Shoulders are on fire. What a workout no matter what weight you use.

Clinton

Layla Marooney

Gino

Amanda

Jeanette Heidenreich

LOVE LOVE LOVE!!! Got a fantastic pump! Thank you Dana! 💪🏽💛🐺

Omg this was fire literally, shoulders doneee🔥🔥

Annette Favela

Just finished DLBDaily at a warehouse gym that just opened up in my hometown. So crazy 🙌

Carmen

It was an excellent workout! Meant to put 5 stars!

Pilar

Amie

Barely being able to type but it was fire🥹

Kicked my butt! Hardest shoulder workout ever! I was going to go swimming after, but I don't know if that is possible!!!!

Stephani Belmaggio

Christine

THIS WAS INSANE!!!! Shoulders are on 🔥🔥🔥! By far my favorite shoulder day! Thank you Dana! 💜💜💜

What was this torturous routine 💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀

Bridget

Crystal

Nikki

S Rose Matautia

Haley

Jessica Kirk

Pamela Joyce Jewell

Linda

Kristy

Colin

Katherine

Hippie

Courtney

Brutal but Great , 
Thanks for the workouts but specially the motivation!, been struggling with my weight due to the DEPO shot birth
 control gain lots of weight i haven't been able to lost it but thanks to you i know I will n will be ready for my brothers wedding in June ❤️☺️

Fany

F’ yeah! Shoulders are toast! 💪🏼🔥

MelAnn 

Hurt so good! Did some recoup and now I’m back in the game baby!!

Jess

Heather

Danielle

Ouuuuuuccccchhhg lol! This one burns haha thank you DLB!!!! This workout sucked so good lol 😂

Maryann

Megan

Toni

Kimm

Jackie Nicholls

It was great, husband said it was brutal...

Jessica Betlach

Karen Arthur

Maria

Leigh

Giant Set #1:
- Chest Supported DB Lateral to Front Raise 4 x 8
- Reverse Incline DB Reverse Fly 4 x 10-12
- Reverse Incline DB Wide Row 4 x 10-12
- DB Wide Upright Row 4 x 10-12
- DB Close Upright Row 4 x 10-12

 Giant Set #2: 
- DB Strict Shoulder Press 4 x 10/8/6/6
- DB Arnold Press 4 x 10-12
- EZ-bar Underhand Front Raise 4 x 8
- EZ-bar Underhand Shoulder Press 4 x 12
 
Compound Set #3: 
- Lying Cable Lateral Raise 4 x 12/10/8/8
- Lying Cable Pulsing Partial Reps 4 x 10

- Chest Supported DB Lateral to Front Raise 4 x 8
- Reverse Incline DB Reverse Fly 4 x 10-12
- Reverse Incline DB Wide Row 4 x 10-12
- DB Wide Upright Row 4 x 10-12
- DB Close Upright Row 4 x 10-12

NOTE: I actually used the same dumbbells for every exercise.  You may or may not be able to do that, just depends on your strength.  I went as heavy as I could for the Lateral to Front Raises, and it seemed appropriate for all the rest.  If using an Incline bench.  Keep bench pretty vertial for the lateral to fronts, and then I decrease the angle a little bit for the flys and wide row

- Support your chest into a high incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Bring the dumbbells forward and together in front of you
- Reverse the movement back down to starting position with control

Chest Supported DB Lateral Raise to Front Raise

- With your chest flat on an incline bench and a dumbbell in each hand
- 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

Reverse Incline DB Reverse Fly

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells wide, up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Wide Upright Row

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Keeping the ends of the dumbbells together,  pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Close Upright Row

Giant Set #1

- DB Strict Shoulder Press 4 x 10/8/6/6
- DB Arnold Press 4 x 10-12
- EZ-bar Underhand Front Raise 4 x 8
- EZ-bar Underhand Shoulder Press 4 x 12

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

DB Seated 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 Seated Arnold Press

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows 
- Raise the bar forward and up to shoulder height 
- Lower the bar with control

EZ-bar Underhand Grip Front Raise

- From a seated position and your core engaged
- Press the bar up overhead using an underhand grip
- Lower the bar back down to starting position

EZ-bar Seated Underhand Grip Shoulder Press

Giant Set #2

- Lying Cable Lateral Raise 4 x 12/10/8/8
- Lying Cable Pulsing Partial Reps 4 x 10

NOTE: You can also just do this on a lateral raise machine too

- Lying on a flat bench, holding or strapped at each wrist by crossed cables
- Raise your arms laterally up to shoulder height with a slight bend at the elbows
- Lower your arms with control

Cable Lying Lateral Raises

- Lying on a flat bench, holding or strapped at each wrist by crossed cables
- Raise your arms laterally partially up with a slight bend at the elbows
- Lower your arms with control
- Repeat, staying in the bottom half rep range

DELTS

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