Name: Playbook - Dana Linn Bailey - W6/D4 DELTS
Uploaded: 2024-01-07T22:36:10.506Z
Duration: 45 min
Description: W6/D4 DELTS

Great shoulder workout however the last exercise seemed more core than shoulders.

Jason Rakes

Rachel

Is there any way windmill exercise be modified? Because I have knee’s issues

Big delts💪🏻💪🏻💪🏻💪🏻

Iven

Holly

Tamara

Jeanne

Chas

Taylor Smith

Nalene

The iso holds are no joke. Be prepared to sweat.

Danielle

Lauren

Jessica

Lexie

Genesis Ramirez

Mariel

Totally didn’t want to do it, but once I started..... flippin LOVED it!

Jenn

Killer! Loved every minute of it! 💪💪💪

Lisa

Malloree

Kristie

Won't be able to lift my arms later but it was worth it. Absolute love your program and the progess I have made!

_stephanie_amelia_

Tanya

Amanda Jordan

Love the skier/rear fly combo and the windmills!!

Cindy Klein

Day 4: DELTS

1. SS:
- Alt Single Arm ISO HOLD DB Front Raise 4 x 8-10 alt + 5-10 together
- Alt Single Arm ISO HOLD DB Lateral Raise 4 x 8-10 alt + 5-10 together

2. SS:
- DB Shoulder Press 4 x 12/10/8/8
- Seated Single DB Front Raise 4 x 10-12 (hold DB horizontal or vertical)

3. TS:
- Leaning DB Lateral Raise 4 x 10-12 (each side)
- DB Lateral Raises 4 x 10-12
- Resistance Band Pulsing Lateral Raise 4 x 20

4. Alt Bent over DB Skier to Bent over DB Rear Fly 5 x 8-10 each (alternating back and forth)

5. Kneeling Windmill Press 4 x 12/10/8/6 (each side)

NOTE: One arm will start up in an iso hold either out front in a front raise or out to the side in a side lateral raise, other arm does a rep and when it gets to the top, arms switch.... Do 8-10 alternating with the ISO HOLDS, then 5-10 both arms together

- 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 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

DB alt ISO front raise (+ 5-10 together)

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height 
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Db alt ISO lateral raise (+ 5-10 together)

Superset

NOTE: Both movements should be done seated on a bench

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

DB seated shoulder 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

NOTE: Use DB’s for the leaning lateral raises

- 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)

- 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

- 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

Tri-set

NOTE: Alternating back and forth between the movements in this set. 1 skier + 1 Reverse fly = 1 rep

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

DB seated bent over DB skier raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB seated bent over reverse fly

DB skier + reverse fly combo

- From half kneeling position, hold a dumbbell at your shoulder
- Press the dumbbell overhead 
- Lower your opposite arm down to the floor while looking up at the dumbbell 
- Lower the dumbbell back down to starting position 
- Repeating the sequence for time or reps 
- Complete desired reps then repeat on the opposite side

DB press to windmill

W6/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!

Delia

W2/D3 LEGS

Kelly10350!!

Eddie

W2/D4 DELTS

Arms are burning, abs are feeling the pain! Awesome workout 💪

Amanda

Arms and abs are on 🔥... Great workout💪🏻

Susan Specht

W2/D5 ARMS/ABS

Ashley

Makes me wish I would’ve gotten my steps in before I did this work out.

Tycie

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

Had to cut short head to wrk I did doin bike for 35 minutes before

Patty Reid 

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Marc

W3/D2 BACK

Michelle

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

W3/D5 ARMS/ABS

Jumping Bulgarian split squat! This will be good for my skiing once my legs recover.

Loved this workout focusing on the posterior chain!

Joanna

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

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!!!!

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. 🔥🔥🔥🔥🔥

Kayli

W4/D6 LEGS

Yanissa

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

Milicent

W5/D2 BACK

Misha

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

Kimberly

W5/D3 LEGS

Summer

I did as many sets as I could before work…not sure if the 10 sets was a typo

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 💪🏻💪🏻💪🏻💪🏻

W5/D6 LEGS

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

Allison

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

Salla Sauramo

W6/D1 CHELTS

I have to go heavy now in order to lift the load at work(FedEx)

W6/D2 BACK

I hate leg day but I loved this one lol 🔥

Can’t do a pistol squat but I managed with assistance from olympic rings and it was brutal with the reverse lunge. I love it.

W6/D3 LEGS

Great pump! Killer addition with the walking planks after fatiguing the triceps.

W6/D4 DELTS

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