Name: Playbook - Dana Linn Bailey - W3/D4 DELTS
Uploaded: 2024-01-07T22:36:10.276Z
Duration: 60 min
Description: W3/D4 DELTS

Ashley

Ashleigh

Erica

When the are 2 or 3 exercises it’s hard to tap the line at the top and if it was on one screen all 2 or 3. 🤷🏼‍♀️

Laura

Adrian Vance

Kacey

Evelyn

Maggie

My favourite workout yet! EPIC triset! 🔥💪🏻

Misha

Amanda

Rita

Terina Gardner

Susie

Holy sweet….. trap is actually my favorite 🤩

Samantha

Ananda

Kimm

Also ran 3 miles today! Before the cold negative temps hit this week..

Julia

Leigh

Joan Carosello

Those lateral raises were a kicker at the end!! Great workout!

Elyse

Dani

Love delt day! ❤ modified cable laterals with db's and it was just as good!

Nadia

Stephanie

Like others, I probably won’t be able to lift my arms for a couple days. 🥵

Julie

Holy shit! If I didn’t know where my delts were before… I do now.

Marissa

Courtney

Jessica Hart

Felt like I had to turn side on to get through the door hahaha

Really hit those rear delts i ignore all the time. 😆😖

Rosemary

Keyleigh1!

Brijesh

Heather

Amy Robinson

Toni

Jordan

Not as fire as other workouts but I needed this one.

Kisha DuBuclet

Maddie

Nancy

Carla

Aaron

Anto

Just started back up and forgot how much I loved your workouts!

Kathy

Hanna Garcia

My gawd that Delt session was 🔥🔥. GEAH GEAH!!

Aaron Tucker

Can you comp me a new hustle harder t, my shoulders just ripped out.

Madison

DELTS

1. Superset:
- Single Arm Cable Lateral Raise 4 x 12/10/8/8 each side
- Single Arm Cable Lateral Raise Partials 4 x 6 each side

2. Superset:
- Bent Over Cable Reverse Fly or Pec Dec Reverse Fly 4 x 12/10/8/6
- Seated DB Wide Row 4 x 10

3. Superset:
- Plate Loaded Shoulder Press 4 x 12/10/8/6 drop 10
- Single DB Front Raise 4 x 10-12

4. Triset:
- Rope Cable Wide Row 4 x 12
- Lying Rope Cable Facepull 4 x 12
- Lying Rope Cable Upright Row 4 x 12

5. Lateral Raise Machine 4 x 30 (10 drop 10 drop 10)
NOTE: 30 reps total, just do 10 reps drop weight do 10 more drop weight again 10 more or go to failure

- Single Arm Cable Lateral Raise 4 x 12/10/8/8
- Single Arm Cable Lateral Raise Partials 4 x 6

NOTE: Complete both movements on one side, before switching to the opposite arm

- With the outside arm, cable across the front 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 (Front)

- With the outside arm, cable forward your legs
- Maintaining a slight bend in your working elbow, raise your arm up half way
- Lower the weight with control
- Repeat, starting in this partial range  
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise Partials

Superset

- Bent Over Cable Reverse Fly or Pec Dec Reverse Fly 4 x 12/10/8/6
- Seated DB Wide Row 4 x 10

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Reverse Pec Deck Fly

- From a seated position, bend forward bringing your chest to your thighs
- Row the dumbbells high and wide 
- Lower the dumbbells with control

DB Seated Bent Over Wide Row

- Plate Loaded Shoulder Press 4 x 12/10/8/6 drop 10
- Single DB Front Raise 4 x 10-12

- 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

Plate Loaded Machine 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

- Rope Cable Wide Row 4 x 12
- Lying Rope Cable Facepull 4 x 12
- Lying Rope Cable Upright Row 4 x 12

- Seated on the floor grip the rope overhand
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Cable Seated Rope Wide Row - High Pulley

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

Cable Lying Face Pull

- Lying on the floor 
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the weight back to starting position

Cable Lying Rope Upright Row

Triset

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

30 (10 drop 10 drop 10)

NOTE: 30 reps total, just do 10 reps drop weight do 10 more drop weight again 10 more or go to failure

Machine Lateral Raise

W3/D4 DELTS

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

Bruce

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

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

Melissa

Lexie

W1/D4 DELTS

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

Denise

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.

Cory

W2/D1 CHEST/TRI/ABS

Lance

W2/D2 LEGS

😮‍💨😮‍💨😮‍💨😮‍💨

Holy crap that bicep burnout at the end 🔥🥵

W2/D3 BACK/BI

Emily

W2/D4 DELTS

I will not be moving tomorrow. Thanks, bye

Recovering from 3 day Migraine so lifts weren’t as heavy but I’m here, I’m sweating like a stuck hog, and it’s Done!! ✔️🦵🏽🧹

Jackie

W2/D5 LEGS

W2/D6 HIIT/CORE

Thank you❗️ Have a Blessed week coming up🙏🏻 Thank you for being my coach and guiding me and my son to a successful fitness journey and for helping us change our habits for the better🥰

Angie Santos

I did do some extra cardio today and uphill walking !! Great relaxing pic by the way .

Andrew Lovato

I had a setback this week. I was sick with the flu and could barely do anything, I had zero strength. But I ate super clean, stretched everyday, drank my 3+ltrs of water (3 habits I'm working on). I'm ready to crush it harder than ever this next week! LFG!

Aimee

W2/D7 REST DAY

It’s a good day to have a good day 😊🔥

W3/D1 CHELTS/ABS

The Bulgarian superset gets me every time 😩🥵

W3/D2 LEGS

Good Gawd. That was powerful. Me knackered 😴 💪🏋️‍♂️🏋️‍♀️🏋️

W3/D3 BACK

Good glute/ ham workout. Quick and effective

I’m dead hit a new pr in hip thrust 415x8.

W3/D5 LEGS

Melissa Freeberg

Jess

W3/D6 ARMS/CORE

Laundry, meal prep and doggie snuggles!!!

Katerina

W3/D7 REST DAY

That tricep SS was humbling to say the least 😂

W4/D1 CHEST/TRI/ABS

Made real gains today. Lots of PR’s. Feeling strong 3 months into it.

Katrina

Oh I’m walking like a baby deer today 😂

W4/D2 LEGS

W4/D3 BACK

W4/D4 DELTS

Sommer

Kate

W4/D5 LEGS

Good HIIT workout after 5 days off 😵‍💫😁

Mónica

W4/D6 HIIT

Jennifer

W4/D7 REST

Few weeks into this program and love it! I needed something quick and effective… this program is it!

W5/D1 CHELTS

So I was called a whale last night while walking home. If I’m a whale then that’s ok because I’m a whale with strong legs:)

W3/D4 DELTS

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