Name: Playbook - Dana Linn Bailey - Delts | Thursday | 5/9
Uploaded: 2024-05-12T22:57:42.853Z
Duration: 60 min
Description: Delts | Thursday | 5/9

Omg my shoulders are toast🥵🥵🔥🔥

Vicky

Lisa Lupo

Ashley

Brandy

Michelle Green

Michelle

Sam 👀

Chris Woodson

It's been a while, but I'm back. 💪🏾

Louren

First Delt Death by Dana workout and I was spent after the 2nd exercise 😆 What a killer! 5/5💫

Wuhuacu@gmail.com

Monica North

Xyzia Guzman

I’m sore AF from this week’s workouts and getting back into it after a semester of nursing school and having to prioritize studying, but it hurts so good.

Stephanie

Gracia

April Parker

That delt tri-set was 🔥 thought I was going to 🤮

Melissa McGuinness

Angela

My gawd 😮‍💨😮‍💨 that triset in the beginning about to ya girl OUT. What a workout 👏🏻👏🏻👏🏻

Jeanette

Shaun Carden

Great love the work out! Why does my right elbow hurt when I do cable raises?!?!

Liana

Meghan

Having a funeral for my shoulders later. Cause of death: lateral raises 🥵👏🏼😍

Mary

Benjamin

Kelley

The exercise you are laying down and pulling arms up where are you supposed to feel the burn are or lat or biceps?

Linden Bulloch

Kassey Lay

Dodi

Jamie

Summer

Renee

Diana

Kristina

Phenomenal!!! My arms are shaking but in a good way

Lori

Hannah

Sandra

Jill

Jen Staley

Brittany Thomason

Dagmar Marrero

Bring in the delts!!! My favorite day of the weak!!! Kick ass everyone!!!!

Britt

That was challenging. I’m being polite, but hey, I’m happy to be here. I’m grateful that my body has the capability to do this but tomorrow is going to be rough sore. 🤣

Allie

Alisha

Underhand raises 😍😍😍😍🔥🔥🔥🔥

Amanda

Piper

5/9: DELTS
 
1. Bent Over Cable Rear Fly 4 x 15/12/10/8

2. Triset:
- Heavy Bottom Partial Rep DB Lateral Raise 4 x 12-15
- DB Lateral Raise (full range) 4 x 10-12
- Resistance Band Lateral Top Pulses 4 x 20-30

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

4. Superset:
- Cable Rope Lying Face Pull 4 x 12/10/8/8
- Cable Rope High Pulley Row 4 x 8-10
NOTE: focus on squeezing and holding each rep for a second pause.

5. Single Arm Leaning Cable Lateral Raise 4 x 15/12/10/8 (each arm)

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 for the front raise.

- Bend over to 90 degrees, holding the cables criss-crossed in each hand 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Cable Bent Over Reverse Fly - Low Pulley

- Heavy Bottom Partial Rep DB Lateral Raise 4 x 12-15
- DB Lateral Raise (full range) 4 x 10-12
- Resistance Band Lateral Top Pulses 4 x 20-30

- Keeping a slight bend at the elbow, holding heavy dumbbells in each hand
- Raise your arms laterally, staying in a 3/4 rep range
- Lower with a controlled movement

HEAVY Bottom 1/2 Rep DB 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

- 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

Resistance Band Pulsing Lateral Raise

Triset

- 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 Seated Shoulder Press Dropset

- Cable Rope Lying Face Pull 4 x 12/10/8/8
- Cable Rope High Pulley Row 4 x 8-10

NOTE: focus on squeezing and holding each rep for a second pause.

- Lying on the floor 
- Pull the cable towards your face with elbows flared outward
- Slowly return back to starting position

Cable Lying Face Pull

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

Superset

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Cable Leaning Single Arm Lateral Raise (ea)

- 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 for the front raise.

- 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

EZ-Bar Seated Underhand Grip Shoulder Press

Delts | Thursday | 5/9

Kayla Laweka

First time in 8 yrs and to be back at it is a great feeling 💪🏽

Raquel

Dana

Chest & Triceps | Monday | 5/13

Nyala

Sharyn

Legs (Quads) | Tuesday | 5/14

Loved it, but some of the Repeating exercises from last time I try to go heavier which was too soon. In this new crazy ass challenge.

Tommy

Ralph John Roy

Back & Biceps | Wednesday | 5/15

Kaulana Cicardini

Henri Pineda

Jackie

Delts | Thursday | 5/16

Katie

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

Danielle

Absolutely loved this . Switched it up a bit because of my equipment . Did 1 minute runs instead of row .

Joie

I did this yesterday, less abs, but plus a 5k run. It was good. I never used the rowing machine before, but I actually enjoyed it.

Delts | Thursday | 5/9

Community

More workouts from Dana Linn Bailey