Name: Playbook - Dana Linn Bailey - Delts | Friday | 4/26
Uploaded: 2024-04-28T23:00:19.604Z
Duration: 60 min
Description: Delts | Friday | 4/26

How many lateral raises can one person do? A lot!

Sara Lieb

Cassandra Contreras

Leigh

Elaine

Christine

Mandy

Lisa Meinhart

Love shoulder day, thank you for having home version so that modifications are available  to switch back and forth if something is not available due to lack of equipment in gym!! Absolutely love the DLB Daily!!!! Seen improvements in endurance, strength, and aesthetics!! Thank you!!!!

Diana

Roseline WL

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Hope I don’t need to wash my hair in the next day or two!

Ashlee

Monique

Feeling my delts as I lift my phone to type this 🤣

Sezz

Krisztina Balogh

Chalyce

That was AMAZING!  My shoulders are on fire

Arlin

4/26: DELTS
 
1.  Giant Set:
- Reverse Incline Y Raise 4 x 8-10
- Reverse Incline T Raise 4 x 8-10
- Reverse Incline W Raise 4 x 8-10
- Inverted Row 4 x 8-10

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

3. DB Seated Shoulder Press 4 x 8 

4. Superset:
- Resistance Band Pull Aparts 4 x 12-15
- Resistance Band Front Raise 4 x 12-15

5. Superset:
- DB Seated Lateral Raise 4 x 12
- Resistance Band Lateral Raise Partials 4 x 12-15

- Reverse Incline Y Raise 4 x 8-10
- Reverse Incline T Raise 4 x 8-10
- Reverse Incline W Raise 4 x 8-10
- Inverted Row 4 x 8-10

This is a warm up so use light dumbbells

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

Reverse Incline DB Y Raise

- 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 T Raise

- 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

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

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)

- 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

- Resistance Band Pull Aparts 4 x 12-15
- Resistance Band Front Raise 4 x 12-15

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance Band Pull Aparts

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance Band Front Raise

Superset

- DB Seated Lateral Raise 4 x 12
- Resistance Band Lateral Raise Partials 4 x 12-15

- 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

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Pulse down halfway and back up

Delts | Friday | 4/26

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