Name: Playbook - Dana Linn Bailey - W4/D4 DELTS
Uploaded: 2024-01-07T22:36:10.420Z
Duration: 45 min
Description: W4/D4 DELTS

Holding on …..why is everything so Heavy🎵🎵

Priscilla McCarty

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

Marc

Great 👍!  I'll be revisiting this one!

Jamie

Rachel

Jason Rakes

Jessica

Samantha

Iven

Alana Pollock

Holly

Terrissa

Whoo thank you 4wks ago I’m not going to lie I was struggling. Did not realize how fast things go after injury, recovery and then getting serious about getting back to where I was before. Thank you for the challenge. This week I felt progress. But still challenging

Jeanne

Taylor Smith

Beverly

This was a great workout! Especially coming back from surgery!

Katie Croucher

Jenna

Means everything that I can knock this out in my home gym🤩🙌🏻👊

Karen Dillon

_stephanie_amelia_

Terry

Brittany Clark

Merrille

Ammi

Jodi

Jade

Ashleigh

Kate

Sarah

Joycelyn BENJAMIN

Maria Perez

Monique

Did have bands so did extra drops sets…. Shoulders are on fire!! 🔥🔥🔥

Sheena

Camille

Brenda Benty

Mariel

Valerie Winston

Holy deltoid Batman! They do exist! Didn’t think I had much going on their but their popping after that work out 💪

Lexie

Shoulders feel like their gonna snapppppp 💯

Julianne Fellows

Ugh my shoulders… I can’t lift them anymore!

Rebecca

Laura

Lesly

Chelsey

One of the best shoulder routines I’ve ever done!

Heather

It was great but confusing on the last workout with failure situation. So I just use my bands to go to failure.

Jon Night

Helen Inskip

Day 4: DELTS

1. Leaning Single Arm DB Lateral Raise (each arm)
1 x 10-12 
1 x 10 drop 10
2 x 10 drop 10 drop 10
NOTE: Video shows cables but you will be doing this with a DB. You will complete one regular set, one single drop set and two double drop sets with each arm. 

2. SS:
- Reverse incline Rear Delt Fly 4 x 12/10/8/8
- Reverse incline High/Wide Row 4 x failure

3. GS:
- Standing Dumbell Shoulder Press 4 x 6-8
- DB Reverse Arnold Press 4 x 8-10
- DB Banded Front Raise 4 x 8-10
- DB Front Raise 4 x failure

4. GS:
- DB Upright Row 4 x 12/10/8/8
- Heavy DB Lateral Raise 4 x 8-10
- DB Banded Lateral Raise 4 x 8-10
- DB Lateral Raise 4 x failure

- 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 side lateral (front)

- 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

Superset

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- 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 (add band)

DB front raise

Giant set

- 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

- 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 (HEAVY)

DB Lateral raises (add band)

DB Lateral raises

W4/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

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

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

Erica

Picking the baby off the ground will be rough after this

Sami

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!

W4/D4 DELTS

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