Name: Playbook - Dana Linn Bailey - Delts | Thursday | 5/2
Uploaded: 2024-05-05T22:54:15.571Z
Duration: 60 min
Description: Delts | Thursday | 5/2

Lisa Meinhart

Jennifer W

Shyan

Nice little shoulder burn to start the day 💥🔥

Mandy

Dagmar Marrero

Leigh

Ragna

Monique

Krisztina Balogh

Elnaz

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:
- DB Arnold Press 4 x 12/10/8/8
- Seated DB Rear Flys 4 x 10

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

6. Superset:
- DB Upright Row 4 x 8-10
- Pike Push-Ups 4 x F

- 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

- DB Arnold Press 4 x 12/10/8/8
- Seated DB Rear Flys 4 x 10

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up 
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Seated Arnold Press

- 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)

- 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 Dropset

- DB Upright Row 4 x 8-10
- Pike Push-Ups 4 x F

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Upright Row

- Start in pike position with feet elevated on a box or bench
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

Delts | Thursday | 5/2

Shelly

Tough. Push ups kicked my ass. Had to adapt. Struggled to keep form with skull crushers. Switched to a weight bar

Stephanie

Had to modify for the decline push ups but still great!!

Alicia

Chest & Triceps | Monday | 5/13

Fking amazing!!! Legs are shaking and I’m only home! Wow amazing! Thank you

Brittany

Holy shit! I can't walk, that was humbling

Danielle

Coryn

Legs (Quads) | Tuesday | 5/14

Did the legs this morning and back after work to stay on track! 😜

Hannah

Justin

Jenn

Back & Biceps | Wednesday | 5/15

Megan

Sandra

Delts | Thursday | 5/16

I can’t find my legs 💀💀💀👀👀👀

Liesl

Feeling pretty good right after but I’m sure later will be different!

Tina 

Melissa McGuinness

Legs (Hams/Glutes) | Friday | 5/17

Julie Tapley

Super tough. Did 3/4 rounds. My kitty gave me support this am

Delts | Thursday | 5/2

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