Name: Playbook - Dana Linn Bailey - W3/D4 DELTS
Uploaded: 2024-01-07T22:36:10.373Z
Duration: 45 min
Description: W3/D4 DELTS

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

Jules

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.

Jason Rakes

I was confused about the 1 rep exercises so I just went heavy and did 4 sets of 12 on those.

Erica

Sami

Some of the equipment I didn’t have so had to improvise

Kristin

Iven

Holly

Good workout
Missing some of the reps just says 1 set 1 rep and no video for the last exercise but i just made it up using the description

Tamara

Beverly

Maria

Samantha

Brittany Clark

The one reps were kinda weird I did not rest in between them wasn’t sure if I was suppose to go heavy for just one rep

Sagan

Shayla

Loved it.... definitely my favorite day of the week now that I am starting to lift daily.... can't wait to see the progress!!!

Baylee Mendez

Tracy DIAS

Omg I already can’t lift my arms 🔥🔥🔥

Teresa

Need some improvements on some of the information on the workout. Some errors on the information from rep’s and no video on the Cuban press

Jon Night

Lauren

Correct rep scheme?
Barbell in Ltd equipment?

Helen

Ashleigh

Sarah

Some of the reps just said 1... I did 10.  Great workout!!

Kati Stephenson

It was really good.   Shoulders are crying out now.  I had to substitute the TRX with the first part of DLB daily workout, and landmine I had to use what I had for workout

Joycelyn BENJAMIN

Best delt day!! PRd on my Arnold presses and shoulder press!

Anonymous

Some of those exercises were 1 rep. Was that a mistake???

Caroline Allen

Great had to figure out TRX stuff went to Daily workout and combined the limited equipment and those to complete!!

Dani

The pump is for real! Would like if the rep ranges were right when you start the workout but other than that it’s a great workout 🥵🥵🥵

Sheena

That was brutal! Boulder shoulders are in the works!

Natalie

Was pretty good with the exception of some of the equipment not being available.

Lexie

Couldn’t do all of the work out cause of lack of equipment

Chad

Lori DeVries

Loved how you incorporated the bar with this "limited equipment" workout 🥰

Mallory

Tera

I tho k there might be mistakes in the reps on this plan

Christie

A couple of the exercises said 1 rep but I assume that was incorrect so I did 10 of each that said 1🤷🏻‍♀️

Rebecca

For limited equipment the trx exercises are not useful

Erin Kirby

Sophie

_stephanie_amelia_

Some exercises show just 1 rep in the app but more in the details

Aloa

Jackie

Day 4: DELTS

1. GS: 4 rounds 
- 8-10 TRX Y Raise 
- 8-10 TRX T Raise 
- 8-10 TRX W Raise 
- 8-10 TRX Inverted Row
NOTE: if you do not have TRX bands, the Y,T,W raises can be done on a reverse incline with dumbbells.

2. SS:
- Reverse Arnold Press 4 x 12/10/8/8
- DB Banded Front Raise 4 x 10-12

3. SS:
- DB Banded Lateral Raises 4 x 12/10/8/8
- Resistance Band Lateral Raise 4 x 10-12

4. Landmine Shoulder Y Press 4 x 12/10/8/6 (each arm)

5. SS: 
- DB Upright Row 4 x 12/10/8/8
- Seated DB Cuban Press 4 x 8-10

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles firming a W
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

Giant set

NOTES: Exactly what it says, its a reverse Arnold Press. Start with palms facing away, as you press up, you will internally rotate and palms should face you at the top of the press. Then reverse on your way back down.

DB & Band Front raise, you will have both dumbbells and resistance band in hands, adding more consistent resistnce throughout the full range of motion. Obviously use lighter weights then normal.

- Start with your palms facing away, elbows wide
- Press the dumbbells overhead rotating your wrists/arms internally as you press up 
- Palms will be facing backward at the top
- Reach full extension and reverse the motion as you come down

DB reverse Arnold press

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

DB front raise (use band)

Superset

- 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 (add band)

- 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 
- Lower your hands releasing the tension from the band

Resistance band lateral raise

- Begin in kneeling position, side facing the landmine bar 
- With your elbow slightly in front of you 
- Press the end of the landmine barbell up 
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

Kneeling single arm landmine Y shoulder press

NOTE: For the Cuban press you will start standing with a tight core and flat back, holding a pair of dumbbells at your sides.
Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows. When your upper arms are parallel with the floor, pause, then flip the dumbbells up. The dumbbells will be above your shoulders next to your head. Press the dumbbells straight up overhead. Reversing the sequence to return to the starting position.

- 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

- Start standing with a tight core and flat back, holding a pair of dumbbells at your sides
- Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows
- When your upper arms are parallel with the floor, pause, then flip the dumbbells up
- The dumbbells will be above your shoulders next to your head
- Press the dumbbells straight up overhead
- Reversing the sequence to return to the starting position

DB Cuban press

W3/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

Brittney

Stephen

Starlea

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.

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

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!!!

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

W3/D4 DELTS

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