Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.849Z
Duration: 60 min
Description: DELTS

Kris

Christine

My favorite delt workout I’ve ever done. Genius

Callin Regan

Group workouts that you don’t need as much machines/equipment due to overcrowding of gyms, maybe! I end up doing alternatives a lot if it’s not on the same type of machine for super or triple sets.

Stasia

Courtney

Rebecca

Karen Dillon

Scott

LaRhesa

Australia rumbled !! Earth shattering 🇦🇺🇦🇺👍👍👍⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Karen Porter

Raina Beesley

1. Superset:
- Low Cable Rope Upright Row 4 x 8-10
- High Cable Rope Face Pull 4 x 8-10

2. Lateral Raise Machine
2 x 45 (Jose Raymond 45’s)
3 x 30 (10 drop 10 drop 10)
NOTE: Jose 45’s, you are doing 15 pulsing at the bottom, 15 pulsing at the top, 5 regular reps, 5 HOLD for a 2 count, then 5 regular. This is just like 21’s but more reps :)

3. Superset:
- Standing Push Press 4 x 10/8/6/6
- Plate Raise drop set 4 x 20 (10 drop 10 or go to failure)

4. Tri-set:
- Lying Cable Upright Row (hands close) 4 x 10-12
- Standing Cable Upright Row (hands wide) 4 x 8-10
- Cable Underhand Front Raise 4 x 10-12

5. Tri-set:
- DB Lateral Raise 4 x 6-8 (HEAVY) 
- Seated Strict DB Lateral Raise 4 x 10-12
- Seated Bent Over Rear Delt Fly 4 x 10-12

- Low Cable Rope Upright Row 4 x 8-10
- High Cable Rope Face Pull 4 x 8-10

NOTE: The Row and Face Pulls you are just moving the pulley from low position to a high position.

- 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 upright row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable high face pull

Superset

NOTE: Jose 45’s, you are doing 15 pulsing at the bottom, 15 pulsing at the top, 5 regular reps, 5 HOLD for a 2 count, then 5 regular. This is just like 21’s but more reps :)

- Keep a slight bend at the elbow
- Raise and lower your arms pulsing in the bottom half range

Machine lateral raise bottom half

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Pulse in the top half range

Machine lateral raise top half

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

Machine lateral raise

Machine lateral raise (5 sec hold)

Jose Raymond 45’s

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

3 x 30 (10 drop 10 drop 10)

- Standing Push Press 4 x 10/8/6/6
- Plate Raise drop set 4 x 20 (10 drop 10 or go to failure)

- Begin with dumbbell in each hand at the shoulders 
- Dip your body by bending your knees and press the dumbbells up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

DB push press

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

4 x 20 (10 drop 10 or go to failure)

Plate front raise

- Lying Cable Upright Row (hands close) 4 x 10-12
- Standing Cable Upright Row (hands wide) 4 x 8-10
- Cable Underhand Front Raise 4 x 10-12 

NOTE: You are going from lying on the ground with close grip to standing with a wide grip, then underhand front raise (cable comes through the legs).

- Lying on the floor 
- 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 lying upright row

- 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

Cable standing rope front raise

Tri-set

- DB Lateral Raise 4 x 6-8 (HEAVY) 
- Seated Strict DB Lateral Raise 4 x 10-12
- Seated Bent Over Rear Delt Fly 4 x 10-12

- 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 (HEAVY)

- 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

- 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

DELTS

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