Name: Playbook - Dana Linn Bailey - Delts | Thursday | 5/2
Uploaded: 2024-05-05T22:54:34.040Z
Duration: 60 min
Description: Delts | Thursday | 5/2

Yesss. Love me some delt day 💪🏽💪🏽

Summer

Or sure who can do 63 of those db front raises but not me

Tina Scott

Chris Woodson

Juan Martinez

Sarah

stacy

Susan

Added fb shrug at the end to burn n exhaust

Ralph John Roy

Shelby

Insane pump 😳😳😳 Thank you 🥳🎶🎶🎶💋

Fotini

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

Jennifer

Sandra

Elise

🔥👊🏻🔥👊🏻🔥👊🏻🔥👊🏻

Angel

Triva

Calvin

Melissa

Sure 63 seemed like a typo, did the Lat Raises anyway. Grow pumpkins!

Becca

Dawna

Jessica

Artis Souza

Kassey Lay

Joanna

Brook

Charlene

Holly Shit🔥🔥🔥✔️✔️✔️
Best money ever spent on fitness!!! Thank you coach Dana!! Much love!!!

Diana

Britt

Alisha

Brandi

Taryn

holy fire!!! so fun!! I was swearing by the end

Mandy

This was a fantastic workout! Thanks Dana! 💪🏽🐺

Cynthia Biscaino

janet

Sherlyn McCormick

Kimberlee

Kerri Richards

Lisa

63 reps for db lat raises lol typo? But we still went to work

Kody Richardson

63!?!? well that killed me. On fire right now.

KIMBER

Michael

Kathy

Jaime

That was AN AMAZING DELT DAY!!! Holy shit! 🔥🔥🔥🔥

Hege

Holly

🥵🥵🥵🥵that PUMP was 🔥🔥🔥

Michelle Green

Meghan

Amie Jones

5/2: DELTS
 
1. Superset:
- Alt ISO DB Front Raise 3 x 5-6 alternating
- DB Front Raise 3 x 5-6 together
NOTE: One arm will start up in an iso hold in a front raise e, other arm does a rep and when it gets to the top, arms switch…. Do 5-6 alternating with the ISO HOLDS, then 5-6 both arms together

2. Superset:
- Alt ISO DB Lateral Raise 3 x 6 alternating 
- DB Lateral Raise 3 x 5-6 together
NOTE: One arm will start up in an iso hold side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 5-6 alternating with the ISO HOLDS, then 5-6 both arms together

3. DB Seated Shoulder Press 4 x 10/8/6/6

4. Superset:
- Leaning Wide Grip Lat Pulldown 4 x 12/10/8/8
- Seated DB Rear Flys 4 x 10
NOTE: Leaning wide Lat Pulldowns you will lean back and pull towards your collar bone

5. Machine Laterals Dropsets 4 x 30 drop sets (Random drops until you hit 30 reps)

6. Superset:
- EZ-bar Underhand Front Raise 4 x 8-10
- EZ-Bar Underhand Shoulder Press 4 x F (don't change weight)
NOTE: Underhand grip your palms will be facing up

- Alt ISO DB Front Raise 3 x 5-6 alternating
- DB Front Raise 3 x 5-6 together

NOTE: One arm will start up in an iso hold in a front raise e, other arm does a rep and when it gets to the top, arms switch…. Do 5-6 alternating with the ISO HOLDS, then 5-6 both arms together

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

- Alt ISO DB Lateral Raise 3 x 6 alternating 
- DB Lateral Raise 3 x 5-6 together

NOTE: One arm will start up in an iso hold side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 5-6 alternating with the ISO HOLDS, then 5-6 both arms together

- 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 Raise

- 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

- Leaning Wide Grip Lat Pulldown 4 x 12/10/8/8
- Seated DB Rear Flys 4 x 10

NOTE: Leaning wide Lat Pulldowns you will lean back and pull towards your collar bone

- Grab the bar with your palms facing forward with a wide grip
- Lean back                                                                                                                                                                   
- Bring the bar down to your collar bones engaging your back and rear delts as you pull
- Pause and return to the initial position

Leaning Wide Grip Lat Pulldown

- 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

DB Seated Bent Over Reverse Fly

(Random drops until you hit 30 reps)

- 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 Dropsets

- EZ-bar Underhand Front Raise 4 x 8-10
- EZ-Bar Underhand Shoulder Press 4 x F (don't change weight)
NOTE: Underhand grip your palms will be facing up

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows 
- Raise the bar forward and up to shoulder height 
- Lower the bar with control

EZ-Bar Underhand Grip Front Raise

- From a seated position and your core engaged
- Press the bar up overhead using an underhand grip
- Lower the bar back down to starting position

Delts | Thursday | 5/2

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