Name: Playbook - Dana Linn Bailey - W2/D4 DELTS
Uploaded: 2023-10-04T21:17:23.104Z
Duration: 45 min
Description: W2/D4 DELTS

Absolutely soaked in sweat 🥵
#pumpkinssmashed

Monique

Steph

Kathulhu

Gisele Rigo

Sami

Great workout! However it would be awesome if there was a /- bar in the lbs to log all the weights for drop sets.

Sabrina

Starlea

Tiffany

If I could give this workout more stars then 5 I would!

Cory

I think my shoulders died today! Rip, CJ’s shoulders.

Andrea

I really pushed the weight on that one. Got me a couple PR's today.💪🏻🏅

🔥🔥🔥🎚️can’t feel my shoulders but love the pain

Lily

Enjoyed the hell out of this one. Felt like it went by super fast because it was fun!

Cammie

Awesome. Thanks for the challenging workouts!

Hannah Collins

Iven

Michelle

Cara

Heather

Holly

Emily

Linda obrien

Starting to see definition in my delts! And not as sore through my shoulder that has metal in it so my muscles must be working to support it 💪

Tamara

Chas

Tracey

Cindy

Beverly

Jenna

I thought I was done before I saw the Arnold press 😅😅💀

John

Thanks Dana!  Definitely won’t be able to use my arms effectively for a couple days. 😅🤘🏻

Kayli

Hope I don’t need anything above my head the rest of the day! 😫🔥

Brittany Clark

I need someone to wash my hair 🤷🏻‍♀️

Margo

Killer and great at home workout!! Can’t gym since I have COVID but these workouts keep me going!

Nabori

April Sinnock

Fabulous pump today 💪 did at home today for mental break from my gym, love having these options. Modified a bit but totally got a good pump.

Carolyn Johnson

Baylee Mendez

Delts are dying a little, but totally in a good way!!

Christina

Delts are on fire and I won’t be raising my hands today!!

Lauren

Helen

Lucia

It was great. I'm curious if you could add a limited equipment section for pregnant women. Some of the movements like laying on your chest aren't as easy with a pregnant belly. Lol

Lyssa

Ashleigh

🦖 tomorrow but man that was gooooooooood

Kate

Agnes Machaj

Way to kill starting with that giant set! 🔥

Alyssa

Anonymous

Day 4: DELTS

1. GS: 4 rounds
- 8-10 Reverse Incline DB Butterfly Raise 
- 8-10 Reverse Incline DB Y Raise 
- 8-10 Reverse Incline DB Reverse Fly 
- 8-10 Reverse Incline DB High/Wide Row 

2. DB Lateral Raise 2 x 10-12 (warmups basically), 3 x 10 drop 10 drop 10
NOTE: You are doing 2 just regular sets of 10-12 reps, then you will have 3 double drop sets. (10 reps, drop weight, 10 reps, drop weight, 10 reps = 30 total) 

3. SS:
- Standing Neutral Grip DB Shoulder Press 4 x 12/10/8/6
- Standing DB Around the Worlds 4 x 10

4. SS
- Front Raise Press Combo 4 x 8-10 drop 8-10
- DB High Pull (elbows lower than hands) 4 x 10-12

5. Single arm DB Arnold Press 3 x 8-10
(each arm)

NOTE: You will use the same weight for each exercise. So whatever you use for the Butterfly Raise, you will use for everything else with no rest in-between. Just go until you can’t go anymore then switch to the next exercise. The rep range is just an average. You may do anywhere from 6-12 reps on each, some more than others.

- Sink your chest into the incline bench pad
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline DB butterfly raise

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand flex shoulders up and back in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline DB Y 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 you shoulders 
- Lower with control back to starting position

Reverse incline DB rear delt fly

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline DB high/wide row

Giant set

- 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 raises (warm up)

DB Lateral raises (double drop sets +10, +10)

- 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 neutral grip shoulder press

- Hold dumbbells with an underhand grip in front of the body
- Circle the dumbbells out and up meeting together overhead
- Reverse back down to starting position
- These should be done with very light dumbbells

DB around the worlds

Superset

NOTE: Front Raise Press, dumbbells will come to the from like a neutral grip front raise, elbows will bend so weight come back to you. As soon as the weights come back to shoulders, press them up in a neutral grip press. This is similar to a Hang Clean & Press, but in a neutral grip position the entire time. These are drop sets so complete the desired reps then drop the weight and do 8-10 more.

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows 
- Raise the dumbbells forward and up
- Bent your elbows be ringing the dumbbells back to your shoulder’s
- Maintaining a neutral grip, press the dumbbells overhead 
- Reverse the movement back down to starting position

Neutral grip front raise to shoulder press

- 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

- 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 Arnold press (single arm)

W2/D4 DELTS

Thank you so much for making an interesting and challenging dumbbells-only workout. I've been looking for one for what seems like forever. This delivers... even after only 1 workout!

Joanie

Farren

Karen Elizabeth Porter

W1/D1 CHELTS

Lisa Jay

Slowly getting back in the gym! Hard workouts, but we’re doing what we can. Love DLB workouts! Also love everyone’s support!

Lisa

W1/D2 BACK

Brittany

Overall liked, don’t like the repeat exercises/superset.

Jake

W1/D3 LEGS

Milicent

Tasha

My arms are toast! Thank goodness it’s not a hair wash day and that my water bottle has a straw! Couldn’t raise my arms to do anything!

Celine

W1/D4 DELTS

Wowiers! I don’t even think I can pick my kid up today😂
Abs at the end were amazing. My core feels so worked.

Ashley

Andi

W1/D5 ARMS/ABS

Fantastic workout!!!  Will have this on repeat!

Divya

Omg. Not liking Dana at all right now. I'm dying. (Just kidding....love you much Dana!)

Stephanie Jennings

Diana

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Oh my, arms were shaking those last few lifts.

Erica

Picking the baby off the ground will be rough after this

W2/D1 CHEST

Joanna

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

Delia

W2/D3 LEGS

Sara

Gladys

W2/D5 ARMS/ABS

Rachel

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

W3/D2 BACK

W3/D3 LEGS

The pump and the burn…. So awesome!! 🔥💪🏼

Good workout but I think complicated exercises like the reverse Arnold presses, Cuban presses, and one arm land mine Y press are unnecessary however the one arm LM Y presses gave a nice new feel to my long head tricep.

W3/D4 DELTS

Great. @ 230 lb the knees to elbows were quite challenging.

W3/D5 ARMS/ABS

Loved this workout focusing on the posterior chain!

No cable machine but I made it work and though I went light it was challenging.

W3/D6 LEGS

Sagan

Holy F***! This HIIT ABSOLUTELY KICKED MY ASS. 

I substituted the treadmill sprint for the spin bike and thought I was in pretty good cardio shape, but DLB showed me up! Thank you for putting my in check!🤣💪🏼

Jess Lynch

W3/D7 RECOVERY or HIIT

A few substitutes but still hurts so good.

W4/D1 CHEST

I struggled to work up the discipline to get this workout done today, but so glad I did. My back feels so strong right now!

W4/D2 BACK

If the goal was for my legs to stop working, i have achieved that

W4/D3 LEGS

Priscilla McCarty

Pretty sure I cussed her out about a dozen times during this one. Thank you, Dana!!!!

Great 👍!  I'll be revisiting this one!

Jamie

W4/D4 DELTS

3 sets of 3 first excercises. Combined with a workout for delts🏋️‍♂️👏

Reidun

W4/D5 ARMS/ABS

Great but I don’t understand why on this workout there was an exercise that only planned for me to do one set with one rep. That exercise was the DB goblet sumo squat(1.5 reps). Is this a mistake?

My hips are SCREAMING lol.  Fxing KILLER. 🔥🔥🔥🔥🔥

W4/D6 LEGS

Taylor Smith

W4/D7 RECOVERY or HIIT

I almost decided I didn't want to workout today but I changed my mind. It was a great workout and I feel great that I completed it

W5/D1 CHELTS

W5/D2 BACK

Amazing! Probably won’t walk for next three days 🙃👏🥳

W5/D3 LEGS

Loved this style of working out. More please!!!

Amazing…probably not going to be able to pick up a paper clip today 🤷🏻‍♀️ 🤣

W5/D4 DELTS

Dear single leg v ups, we are not friends yet

W5/D5 ARMS/ABS

Loved to hate it! Woke up didn’t want to do it at all, did it anyway - and started to love it 1/4 of the way thru - ready to start the day 🙌

Eine super Herausforderung. Danke 💪🏻💪🏻💪🏻💪🏻

Alana Pollock

W5/D6 LEGS

Perfect Sunday workout to keep the body fresh and the endorphins cranking!

Allison

Lexie

Chad

W5/D7 RECOVERY or HIIT

All the tri-sets was intimidating but it was great in the end.

Make from yesterday’s workout lower back, upper back and chelts was the workout for today. I’m burnt out

W2/D4 DELTS

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