Name: Playbook - Dana Linn Bailey - W8/D4 DELTS
Uploaded: 2024-01-07T22:36:10.455Z
Duration: 60 min
Description: W8/D4 DELTS

Lance

Joanna

Sommer

Samantha

Sarah

Loved this workout 🔥🔥 My delts are pumped💪💪

Vicky

Karen Elizabeth Porter

On the last exercise.. is each arm one rep or both arms is one?? Thank you… great workout!!

Mary

Jennifer

Kevin Kirby

Melissa

Suzanne

Hilary Criswell

So so good!  Worked up a good sweat and loved the ending exercise!

Angela Guinn

Fotini

Wendy Mosley

Aimee

Dani

Kyshawn

Edwin

Marilyn rey

Oh that last set is always a killer. No power and still got it done!

Michele

Lacey

SMALLS

Great work. Getting those Boulder shoulders

Will

Hege

Love the shoulder workout. My shoulders are pumped

Sonia

Kassey Lay

Another amazing workout! Thank you ❤️

Kourtney

Colette

I finally can say! Holy shit! I’m strong lol! I’ve come along with my strength! This week hitting nothing but PR’s! Fick yeah!!! Thank you DLB I can finally hang with the big boys haha

Maryann

Keyleigh1!

Facepull to Press…from this point forward known as The Humbler. 🥵🔥

Angela Ross

My delts look amazing thanks to your intense workouts

Jessica Hart

Loved the different movements here. Will go heavier on those face pulls next time. 🫣😝

Alicia

Your workout was amazing... but i pulled my bicep earlier this week and stained it more trying the last exercise... so i stopped 😔

Victoria

Those face pulls + press up…. Bessshhhhhhh 🔥🔥🔥🔥

Karen Allman

Fucking awesome. I love doing movements Ive never done before.

dietrich

Jess

I had to cut the workout in half. Late night and earlier morning than usual. Wish I could have done all sets!

Elyse

Maritza Pena

Calvin

Steph

LOVED todays workout! Enjoyed the new movements.

CARLOS

DELTS
Habit Transformation Challenge Day 53

1. Front Raise to Lateral Raise Combo 4 x 8-10
NOTE: 1 rep = front to lateral then lateral to front.
These are not two separate movements.  You will come up in a front raise, then rotate arms out to your side, then lower from there laterally, do lateral raise back up, at the top rotate arms out in front of your body and lower in a front raise.  That is one rep

2. Seated DB Arnold Press 5 x 12/10/8/6/6
 
3. Superset:
- Seated Bentover Skiers 4 x 12
- Rope Cable Facepull + Press up 4 x 12/10/8/6

4. Triset:
- Seated High Incline Lateral Raise (behind the back lateral) 4 x 12/10/8/8
- Reverse Incline Lateral Raise 4 x 12/10/8/8
- Resistance band pulsing laterals 4 x 20

5.  Single Arm DB or KB Clean & Press 4 x 12/10/8/6 each side

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a T
- Lower the dumbbells with control 
- Reverse the combination back to starting position

DB Front/Lateral Raise Combo

- 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 Seated Arnold Press

- Seated Bentover Skiers 4 x 12
- Rope Cable Facepull + Press up 4 x 12/10/8/6

NOTE: The shoulder extensions (Skiers) arms will fly backward, sorta like a straight arm kickback…elbow stay locked out. Palms can be forward or facing in, whatever you perfer.

- 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 Skier Raise

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Press the rope overhead 
- Slowly reverse the movement back to starting position

Cable Standing Face Pull + Press Up

Superset

- Seated High Incline Lateral Raise (behind the back lateral) 4 x 12/10/8/8
- Reverse Incline Lateral Raise 4 x 12/10/8/8
- Resistance band pulsing laterals 4 x 20

NOTE: Set incline bench to a high incline.  You will sit with back on incline and perform lateral raises with weight ciming behind your back.  Do designated reps then flip around with your chest on incline and perform reverse incline lateral raise.

- Seated at a high incline, dumbbells slightly behind your body 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated Behind The Back Lateral Raise

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse Incline DB Lateral Raise

- 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 
- Pulse down halfway and back up

Resistance Band Pulsing Lateral Raise

Triset

- Clean the dumbbell up to your shoulder, dropping under to catch the dumbbell 
- Press the dumbbell overhead
- Reverse the movement back to starting position
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Single Arm Clean & Press

W8/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!

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

W2/D2 LEGS

😮‍💨😮‍💨😮‍💨😮‍💨

Holy crap that bicep burnout at the end 🔥🥵

Laura

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!

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 😴 💪🏋️‍♂️🏋️‍♀️🏋️

Adrian Vance

W3/D3 BACK

Ashley

Ashleigh

Erica

W3/D4 DELTS

Good glute/ ham workout. Quick and effective

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

W3/D5 LEGS

Melissa Freeberg

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

Evelyn

W4/D3 BACK

W4/D4 DELTS

Kate

W4/D5 LEGS

Good HIIT workout after 5 days off 😵‍💫😁

Mónica

W4/D6 HIIT

Ananda

W4/D7 REST

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

Misha

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:)

W8/D4 DELTS

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