Name: Playbook - Dana Linn Bailey - W1/D4 DELTS
Uploaded: 2024-01-07T22:36:10.204Z
Duration: 60 min
Description: W1/D4 DELTS

My shoulder is in recovery, feels great to perform some new movements!

Bruce

Melissa

Lexie

Epic!!!💪🏿💪🏿💪🏿💪🏿🔥🔥🔥

Charles

Versania

Ashish

Lance

That was hard! I have had some shoulder injuries early in life so this was super hard. I really had to drop down in weight. Hopefully my strength will improve over time.

Lee Carter

Caprice

Adrian Vance

Karen Elizabeth Porter

LaToyiaLynnBurrus

Really liked that combination of exercises thanks!!

Sarah

Evelyn

Jamie

Damn...damn...I hate it and love it all the same time!

Denise

April Warren

Hands down the best felt workout I’ve ever done. 10/10

Devon Young

That last set tho babe. Straight murder 😂

Summer

Maggie

Ravin

I didn't think this would be all that challenging looking at it but MY GOD, by the end my spirit was willing and the body was yelling that a measly 10lbs was all it could lift. I know I'm gonna be dead tomorrow 💀

Coco

Beck

Michele

Oh my delts 🤯🤯🤯🤯💪🏻💪🏻💪🏻💪🏻

Steffanie

Rita

Yvette

I could barely feel it hits rear shoulder feels all on my back

Loly

Cory

Kalin

Treino do caralho. Adaptei alguns porque a academia nunca está vazia, mas foda. 10/10.

Mylena

I didn’t even know that I had delts until today LOLOL

Kathulhu

Holy shoulders!!!! That burn and pump was insane!!!!!

Samantha

I've delt with this pain before, I'll be fine.

Kelsey

Veronica Conran

Excellent as always. I’m shaking so I can barely type! 😜🔥🔥🔥

Jackie

Calvin

Elsa

Jael

James

LaToya

Even though I’ve watch a lot, I’m still a newbie. So sometimes i”m still unsure of what I”m doing. I see more words than physical action, so just need to be sure of everything I’m doing.Especially, because it’s a home gym, so I’m modifying for what I don”t have.

Lisa Plenty

tina

Love delts good 🏋️‍♂️ shoulders felt the 🔥

Courtney

This workout was a goodie!!! Missed having a hard shoulder day like this. 🔥🔥🔥🔥

Bree

DELTS
Habit Transformation Challenge Day 4

1. Superset:
- Cable Lying Lateral Raise 4 x 12/10/8/8
- Cable Lying Lateral Raise (partial) reps 4 x 8-10

2. Superset:
- Cable Reverse Fly 4 x 12/10/8/8
- Cable Reverse Fly Pulsing (partial) reps 4 x 8-10

3. Triset:
- Seated Alt DB Rotational Shoulder Press 4 x 4-5
- Seated DB Shoulder Press 4 x Failure
- Seated Single DB Front Raise 4 x 10-12

4. Seated Machine Shoulder Press 4 x 12/10/8/6 drop 10 drop failure

5. Triset:
- Chest Supported Lateral to Front Raise 4 x 8-10
- Reverse Incline DB Reverse Fly 4 x 12
- DB High Pull 4 x 10-12

- Cable Lying Lateral Raise 4 x 12/10/8/8
- Cable Lying Lateral Raise (partial) reps 4 x 8-10

NOTE: I want you to really slow these reps down and focus on hold for a 1 sec count at the top and also a 1 sec count at the bottom. Slow the reps down so you don’t just use momentum.  Once you fatigue with the full reps then you will get some partial reps with the same weight from the bottom to keep building up the blood in those shoulders. You are going to failure and then basically trying to go past failure by shortening the range of motion.

- Lying on a flat bench, holding or strapped at each wrist by crossed cables
- Raise your arms laterally up to shoulder height with a slight bend at the elbows
- Lower your arms with control

Cable Lying Lateral Raises

- Lying on a flat bench, holding or strapped at each wrist by crossed cables
- Raise your arms laterally partially up with a slight bend at the elbows
- Lower your arms with control
- Repeat, staying in the bottom half rep range

Cable Lying Lateral Raise Partials

Superset

- Cable Reverse Fly 4 x 12/10/8/8
- Cable Reverse Fly Pulsing (partial) reps 4 x 8-10

NOTE: You are going to do the same exact thing for the rear delts.  Once you fatigue with the full reps then you will get some partial reps from the bottom to keep building up the blood in those rear delts.

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable Cross Reverse Fly

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward partially (3/4rep range)
- Reverse movement back to starting position

Cable Cross Reverse Fly Partial Rep

- Seated Alt DB Rotational Shoulder Press 4 x 4-5 each side
- Seated DB Shoulder Press 4 x Failure
- Seated Single DB Front Raise 4 x 10-12

NOTE: Alteranting for 4-5 reps per arm then keeping the weight switch to both arms pressing at the same time till failure.  Then drop one of the dumbbell and do single dumbbell front raise.

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up 
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

4-5 reps each side

DB Alt. Seated Arnold Press

- 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

- Sit on the front ended off the seat
- Grip one heavier dumbbell with both hands
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Seated Single DB Front Raise

Triset

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

12/10/8/6 drop 10 drop failure

NOTE: Double drop set on last set. Heavy 6 reps then drop weight and do 10 or failure then drop weght again and go to failure. I actually switch using quarters so when I strip I’m just pulling 25lbs every time.  If you are on pin loaded just drop a coupe plates down.

Plate Loaded Machine Shoulder Press

- Chest Supported Lateral to Front Raise 4 x 8-10
- Reverse Incline DB Rear Delt Fly 4 x 12
- DB High Pull 4 x 10-12

- Support your chest into a high incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Bring the dumbbells forward and together in front of you
- Reverse the movement back down to starting position with control

Chest Supported DB Lateral Raise to Front 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 DB Rear Delt Fly

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

DB High Pull

W1/D4 DELTS

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

Missy

Great glute workout! Quick and effective!

Lindsey Williams

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Shay

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W1/D4 DELTS

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