Name: Playbook - Dana Linn Bailey - W2/D4 DELTS
Uploaded: 2024-01-07T22:36:10.294Z
Duration: 45 min
Description: W2/D4 DELTS

Lisa

Kelly10350!!

Eddie

Brittney

Absolutely soaked in sweat 🥵
#pumpkinssmashed

Monique

Stephanie

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

Regina

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 J

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

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

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Stephen

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

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

Erica

Picking the baby off the ground will be rough after this

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

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!

W2/D4 DELTS

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