Name: Playbook - Dana Linn Bailey - Delts | Thursday | 5/9
Uploaded: 2024-05-12T22:57:58.308Z
Duration: 60 min
Description: Delts | Thursday | 5/9

Nathalie

Elnaz

Shyan

Julie Tapley

Claudia Ruiz

Tamara

I love this! It was a great workout that I was able to do this at work. I feel great, although my arms are dead and (I'm unsure about my drive home j/k)

Jersey 

Amber

Madisen

Donna

Stephanie

Leigh

Aimee

It kinda burns/hurts to lift my arms. Glad it’s not hair washing day 🥵

Mandy

Norma

Heather

Krisztina Balogh

Kimberly

5/9: DELTS
 
1. Bent Over Reverse 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:
- DB Upright Row 4 x 12/10/8/8
- DB Seated Bent Over Skier Raise 4 x 8-10

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

6. Superset:
- DB Hammer Front Raise 4 x 8-10
- DB Hammer Shoulder Press 4 x F (don't change weight)

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control

Bent Over DB Reverse Fly

- 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

- DB Upright Row 4 x 12/10/8/8
- DB Seated Bent Over Skier Raise 4 x 8-10

- 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

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

DB Seated Bent Over Skier Raise

Superset

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
- Complete desired reps then repeat on the opposite side

DB Leaning Lateral Raise (ea)

- DB Hammer Front Raise 4 x 8-10
- DB Hammer Shoulder Press 4 x F (don't change weight)

- Hold the dumbbells in front of you with palms facing toward each other
- Maintain a slight bend in your elbows 
- Raise the dumbbells forward and up, maintaining a hammer grip (palms turned inward) to shoulder height 
- Lower the dumbbells with control

DB Hammer Front Raise

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Hammer Shoulder Press

Delts | Thursday | 5/9

Ruben 

Shelly

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

Delts | Thursday | 5/9

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