Name: Playbook - Dana Linn Bailey - DELTS
Uploaded: 2023-12-27T14:27:38.780Z
Duration: 60 min
Description: DELTS

Clara

Melissa Freeberg

Gino

Malu

Can’t get enough of this bad ass shoulder exercise! 💪🏽🐺💛

Cynthia Biscaino

I really try to stray from this BADASS workout but I ALWAYS come back! 🤣 By far the best shoulder pump everytime! 💪🏽🐺🖤

Christine

Been doing this shoulder sesh for the last few weeks because it LEGIT burns me out everytime! It hurts SO GOOD! 😂💪🏽 Thank you Dana! 🖤

Dana

Kelly10350!!

Tyler

Gnarly! Loved it! Feels like I can die now, thanks DLB!

Becca

Yesenia

I loved it. I love how detailed the excersizes are to show people proper form.

Kristina

my delts are on 🔥 and me shaking all over

Giselle Oliveira

Julia Jost

Sally hazard

Alyssa

Sherlyn McCormick

Cory

Cindy Freeman

My shoulders are on FIRE 😩🔥🔥🔥

Maddie

My best shoulders days are with DLB! Feeling strong.

Ambi Kuhlman

Hippie

OMG !!!! The 20 lateral raises kicked my Ass!!! I need to work on my form and made a video which probably never see the light of day !!!!

Christopher Dodson

Paul

Ruth

Fany

Rachel

Awesome deltoid workout. Thought my arms would fall off there for a bit, but loved the pump

Donna

The bent overhead press was crazy! Got my boyfriend to do it with me. Just waiting for our striations to come in 😂

Jenna

I really have no idea how I managed to complete this set for set and to reps. There isn't enough beta alanine in the world for a session like that! 🥴🥲 #boulders

Amber

Rebecca

Colette

Wow that’s a lot of reps.  I go sleepy now.

Frank

Rosa

David

Alexis

Bridget

Natalie

Sandra

Ashley

Vicky

Brandon

Alexandra Hutarova

That was tough, that set of 10 💪🏻💪🏻

Kathleen

200 lateral raises in a matter of a few minutes?! Holy smokes

Sara

Molly

DELTS:

1. Tri-set:
- Reverse Incline DB W Raise 4 x 8-12
- Reverse Incline DB High/Wide Row 4 x 8-12
- Reverse Incline DB Rear Delt Fly 4 x 8-12

2. DB Lateral Raises to the DEATH 10 x 20 
YES that’s 10 sets of 20 reps and you only get 20 seconds rest between each set. The minimal rest will really make these burn 🔥.  
Pick a weight you can do 20 reps comfortably, but by the end this will be very uncomfortable!!

3. Superset:
- DB Seated Alt. ISO Shoulder Press 4 x 6 (each arm, alternating)
- DB Seated Shoulder Press 4 x 6

4. Superset:
- Seated Bent Arm Shoulder Press 4 x 12/10/8/8
- DB Seated Lateral Raise 4 x 10-12 

5. Superset:
- Cable Rope Front Raise 4 x 10-12
- Cable Rope Upright Row 4 x 10-12

- Reverse Incline DB W Raise 4 x 8-12
- Reverse Incline DB High/Wide Row 4 x 8-12
- Reverse Incline DB Rear Delt Fly 4 x 8-12

- 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

Tri-set

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

YES that’s 10 sets of 20 reps and you only get 20 seconds rest between each set. The minimal rest will really make these burn 🔥.  
Pick a weight you can do 20 reps comfortably, but by the end this will be very uncomfortable!!

DB Lateral Raises to the DEATH 💀

- DB Seated Alt. ISO Hold Shoulder Press 4 x 6 (each arm, alternating)
- DB Seated Shoulder Press 4 x 6

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

- 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

- Seated Bent Arm Shoulder Press 4 x 12/10/8/8
- DB Seated Lateral Raise 4 x 10-12

- 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, holding a dumbbell in each hand with arms forming a W 
- Keeping your arms bent, press the dumbbells up, touching the bottom of the dumbbells together
- Release back to starting position with control

DB Bent Arm Shoulder Press

- Cable Rope Front Raise 4 x 10-12
- Cable Rope Upright Row 4 x 10-12

- 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

- 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

DELTS

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