Name: Playbook - Dana Linn Bailey - Delts | Friday | 4/26
Uploaded: 2024-04-28T23:00:05.032Z
Duration: 60 min
Description: Delts | Friday | 4/26

Vicky

Chris Woodson

Eliana

Kassey Lay

Sarah Meier

Laura

Dez Chavis

Great you left workout! Love the TRX straps💪🏼🔥

Sarah

Shoulders were on fire!! 🔥 Loved this!

Emily

Xyzia Guzman

This one got ma shoulders SPENT by the time I got to the machine lateral raise superset 😮‍💨🙏🏼👏🏻🦾 great workout!!

Jeanette Moore

I completed my first workout. I had to modify 1 exercise but I made it happen. I love the video tutorials! This app. Is amazing! I am a long time fan and appreciate you queen! 💪🏽

Jessica

Gerardo

Mike Melendez

BJ Shobe

Fotini

Shelby

Marci

Amanda

Maal

Kimberlee

Russell

I wish my gym I go to yes had everything I need to work out with. I wish you would I wish you would.

Sandra

Didn’t have all the equipment so a lot of alternative exercises

Jennifer

Susan

Summer

Kinda short, ended up adding a few things!

Ashley

Elina

Lisa

Benjamin

Michelle Green

I have never ever seen a lat raise machine in my 30 years of training

Michelle

A little short of a workout, lots of lateral delt emphasis with not as much rear or front delt so I added in a few exercises to make it a typical hour long lift

Kristin

Nadia

Charlene

4/26: DELTS
 
1.  Giant Set:
- TRX Y Raise 4 x 8-10
- TRX T Raise 4 x 8-10
- TRX W Raise 4 x 8-10
- TRX Inverted Row 4 x 8-10
NOTE: If you do not have TRX bands, the Y,T,W raises can be done on a reverse incline with dumbbells.  With dumbbells it will feel more shoulder than back thats okay, we are warming our shoulder up with this too.

2. DB Lateral Raise 4 x 10 drop 10 (20 reps)

3. Machine Shoulder Press 4 x 8 

4. Superset:
- Cable Rop Face Pulls 4 x 12/10/8/8
- Cable Rope Front Raise 4 x 12/10/8/8

5. Superset:
- Machine Lateral Raise 4 x 12
- Machine Lateral Partials (bottom rep partials) 4 x 8-10

- TRX Y Raise 4 x 8-10
- TRX T Raise 4 x 8-10
- TRX W Raise 4 x 8-10
- TRX Inverted Row 4 x 8-10

NOTE: If you do not have TRX bands, the Y,T,W raises can be done on a reverse incline with dumbbells.  With dumbbells it will feel more shoulder than back thats okay, we are warming our shoulder up with this too.

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W Raise

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Inverted Row

Giant Set

- 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 Raise (all dropsets: 10 drop 10)

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate Loaded Machine Shoulder Press

- Cable Rope Face Pulls 4 x 12/10/8/8
- Cable Rope Front Raise 4 x 12/10/8/8

- 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 Rope High Face Pull

- 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

Superset

- Machine Lateral Raise 4 x 12
- Machine Lateral Partials (bottom rep partials) 4 x 8-10

- 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

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

Machine Lateral Raise Bottom Half Pulses

Delts | Friday | 4/26

It was good a couple of them i couldn’t do in the gym so i some variation

Samantha Heppe

Celina

Chest & Triceps | Monday | 4/29

Sherlyn McCormick

Oh my god, so good thank you so much I’m so happy and my legs definitely hurt and pump 🙏❤️

Alex

Elisa

Legs (Quads) | Tuesday | 4/30

Brittany

Back & Biceps | Wednesday | 5/1

Insane pump 😳😳😳 Thank you 🥳🎶🎶🎶💋

Short and to the point of why I was at the gym. Great workout !

Delts | Thursday | 5/2

Omg, that was SOOO MUCH HARDER than it looked 😅 The band-stuff at the end almost had me crying!

Delts | Friday | 4/26

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