Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.582Z
Duration: 60 min
Description: DELTS

Michaela

Marissa Sanchez

LaShawn

Frank

Keyleigh1!

Shawnee

Allie

Michelle

Never disappointed. This app is 🔥🔥🔥🔥

Clinton

Sherlyn McCormick

Gino

Starting to see and feel some firmness 😁

Juan Martinez

Karen Dillon

Barbara Eves

Robert

Shane

Katie

Cathy

Whew! Challenging but it was worth it… shoulders are a chore for me because of rotator cuff injuries….

Stephen

Serena

Bridget

First time in ages for just a db workout deep burn first time using the app like it

Nilso

It was a great workout,  I love working shoulders

Layla Marooney

I’m a 50-year-old competitive bodybuilder
Been training since I’m 16 
Have over 32 trophies 

This was an awakening for me a new beginning 

I started by watching Dana and baily on YouTube. I graduated to this app and I’m forever grateful

Kate

This one was good. I used later weights to make sure I could get through it this time

Cory

Ass Hole ,   It sucked lmao 
🤪😵‍💫☠️

Cody

Malu

Tina

Teri

Rachel

Nikki James

One of my favorite shoulder workouts 💪🤩

Reina

Laura Colomy

Joyce 

Jessica mejia

Great workout.  Did this 5 days ago and felt it was better today.

Tracy

Joseph Bellinger

Kylie

Great workout. Haven’t been consistent in the gym.  Today is first day back for consistency.

Annette

Chalyce

3/30: DELTS

1. Seated DB Shoulder Press 4 x 12/10/8/6 drop 10

2. Neutral Grip Power Press 4 x 12/10/8/6

3. Superset:
- Single Arm DB ISO HOLD Front Raise 4 x 6 (each side)
- DB Front Raise 4 x Failure
NOTE: You are alternating back and forth, holding in an ISO HOLD front raise for the arm that is not moving. Start with both dumbbells up, with arms straight out even with shoulders. One arm will do front raise down and up, while the other is holding at the top, then switch. Tons of time under tension, so start much lighter than normal.

4. Superset:
- Single Arm DB ISO HOLD Lateral Raise 4 x 6 ( each side)
- DB Lateral Raise 4 x Failure
NOTE: You are alternating back and forth, holding in an ISO HOLD Lateral raise for the arm that is not moving. Start with both dumbbells up, with arms out to sides and dumbbells even with shoulders. One arm will do lateral raise down and up, while the other is holding at the top, then switch. Tons of time under tension, so start much lighter than normal.

5. Superset: 
- DB Behind The Back Lateral Raise 4 x 12
- Reverse Incline Lateral Raise 4 x 10

6. Superset:
- DB Close Upright Row 4 x 10
- DB Wide Upright Row 4 x 10

- 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 the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Neutral Grip Shoulder Press

- Single Arm DB ISO HOLD Front Raise 4 x 6 (each side)
- DB Front Raise 4 x Failure

NOTE: You are alternating back and forth, holding in an ISO HOLD front raise for the arm that is not moving. Start with both dumbbells up, with arms straight out even with shoulders. One arm will do front raise down and up, while the other is holding at the top, then switch. Tons of time under tension, so start much lighter than normal.

Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

DB Alt. ISO Front Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a slight bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

DB Front Raise

Superset

- Single Arm DB ISO HOLD Lateral Raise 4 x 6 (each side)
- DB Lateral Raise 4 x Failure

NOTE: You are alternating back and forth, holding in an ISO HOLD Lateral raise for the arm that is not moving. Start with both dumbbells up, with arms out to sides and dumbbells even with shoulders. One arm will do lateral raise down and up, while the other is holding at the top, then switch. Tons of time under tension, so start much lighter than normal.

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

DB Alt. ISO 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

- DB Behind The Back Lateral Raise 4 x 12
- Reverse Incline Lateral Raise 4 x 10

- 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

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse Incline DB Lateral Raise

- DB Close Upright Row 4 x 10
- DB Wide Upright Row 4 x 10

- 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

- 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

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

DELTS

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