Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.641Z
Duration: 60 min
Description: DELTS

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

Tabatha

Gino

LaShawn

Xyzia Guzman

Michelle

Kyle

Annie

Mary

Can't take a drink without using both hands

Nick

Stephen

Nilso

Just come back from a prolapsed disc, deadloftijg 115kg, which wasn't an issue, but my disc just went. I've been recovering since Oct 23, and so this is my first session back

Kelly

Awesome workout, I haven't had a good burn like this for a long time.

Amber

Julia

Karen Elizabeth Porter

Laura Colomy

Jessica mejia

Diane

Feels good to be back in the gym. Videos super helpful

Elizabeth

First time working these muscles, and OMG, I am weak.   May not be able to lift my arms up tomorrow.

Sheila Mancuso

Kevin

Wow, first workout of yours and that felt great at 6am

Jeanine

Erica

Glenys Gibbs

Tracy Ziele

Never thought 10# could feel so heavy. Great job Dana.

Charles Hamilton

Emma

Rachel

Melissa

It’s my anniversary, so I’ma cut it short 29 years in the making of marriage. I’ll continue tomorrow after work

Omg 200 lateral raises ....hectic...but did it and love the pump ❤️

Working my bad shoulders and  loving this workout. Great good burn

Vicky

Nikki

Burner! My shoulders were dead after exercise 2. 10 sets x 20 💪🏼loved it!

Christine

SUCH a good shoulder burn 🔥❤️🔥💪🏼

Callin Regan

Loved it but, not sure on the ISO alt shoulder press, Is it 6 each arm or a total of 6 reps ?

Jill

Alicia

Taylor

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Alejandra

Anika

Bridget

My DANA!!! My shoulders exploded!! You're the best!!! 🔥🐍 🫵🏼🤙🏼 From today I start with your training and I can already see what training from a professional person like you means!!! This is crazy brutal dominating training that you present to all of us!!! Extremely! 🔥🔥🔥💯

AnaConda 🐍

DELTS 

1. Triset:
- Reverse Incline DB W-Raise (or DB Facepull) 4 x 8-12
- Reverse Incline DB Wide Row (elbows wide) 4 x 8-12
- Reverse Incline DB Reverse Fly 4 x 8-12

2. DB Lateral Raise (20 sec rest between each set)
10 x 20 (yes that is 10 sets of 20 reps)

3. Superset:
- Seated Alternating Contraction HOLD Shoulder Press 4 x 5-6 each arm alternating
- Seated Shoulder Press 4 x 5-6 together

4. Superset:
- Cable Rope Facepull (Standing or Lying) 4 x 10-12
- Rope Cable Upright Row 4 x 10-12

5. Superset:
- Straight Bar Underhand Standing Cable Shoulder Press 4 x 8-10
- Cable Front Raise (cable through the legs) 4 x 10-12

- Reverse Incline DB W-Raise (or DB Facepull) 4 x 8-12
- Reverse Incline DB Wide Row (elbows wide) 4 x 8-12
- Reverse Incline DB Reverse Fly 4 x 8-12

NOTE: You will use the same weight for each exercise. The rep range is just an average.  You may do anywhere from 8-12 reps on each.  some more than others.

- Support your chest into an incline bench 
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts 
- Lower the dumbbells back down to starting position

Reverse Incline DB W Raise

- 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

- 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 Rear Delt Fly

Triset

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

NOTE: - 20 sec REST between each set.  No more than 20 seconds.  Minimal break will make these burnnnnn.  You wont be going super heavy.   Pick a weight you can do 20 reps comfortably and by the end it should be very uncomfortable.

DB Lateral Raises

- Seated Alternating Contraction HOLD Shoulder Press 4 x 5-6 each arm alternating
- Seated Shoulder Press 4 x 5-6 together

NOTE: Key thing here is to not stack the weight so that everything is in line directly over shoulder.  You lose tension in the shoulder and transfers to your tricep instead.  So the arm that is in that static hold at the top, make sure to have a little bend in your elbow.

- From a seated position
- Press one dumbbell up while you hold the other dumbbell at the shoulder
- Alternating arms each press

5-6 reps each arm

DB Alt. ISO Shoulder Press

- 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

Superset

- Cable Rope Facepull (Standing or Lying) 4 x 10-12
- Rope Cable Upright Row 4 x 10-12

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

Cable Standing Face Pull

- 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

- Straight Bar Underhand Standing Cable Shoulder Press 4 x 8-10
- Cable Front Raise (cable through the legs) 4 x 10-12

- 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

- 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

DELTS

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