Name: Playbook - Dana Linn Bailey - W9/D4 DELTS
Uploaded: 2024-01-07T22:36:10.633Z
Duration: 45 min
Description: W9/D4 DELTS

Kimberly

Iven

Joycelyn BENJAMIN

Cassandra Contreras

Always enjoy your shoulder workouts!! Good pump!!

Michelle Boldridge

Judy

Laura

Tish

Monique

What the hell was that. Can't lift my arms. 💪

_stephanie_amelia_

Maria Perez

Tanya

Melissa

Day 4: DELTS

1. TS:
- Reverse Incline DB Y Raise 4 x 8-10
- DB Upright Row 4 x 8-10
- Resistance Band Face pull 4 x 8-10

2. TS:
- Heavy DB Lateral Raise (bottom half reps) 4 x 8
- DB Lateral (full range) 4 x 10
- Resistance Band Pulsing Lateral Raise (top half reps) 4 x 15

3. SS:
- DB Strict Press (seated or standing) 4 x 10/8/6/6
- DB Push Press 4 x failure
NOTE: Whatever weight you use for the DB Strict Press, you use for the Push Press and go to failure.

4. SS:
- DB Pendlay Row 4 x 8-10
- Hang Clean & Press 4 x 8-10 (each side) 

5. SS:
- Seated Strict DB Lateral Raise 4 x 10-12
- Seated Bent Over Rear Delt Fly 4 x 10-12

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline DB Y raise

- 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

- Holding the band in each hand, maintain tension through the band
- Pull the band back forming a W engaging your rear delts and upper back 
- Engage your back as you pull
- Slowly lower back down releasing tension from the band

Resistance band W raise

Tri-set

- 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, bottom half)

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 (top half pulse)

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

DB Z press

- Begin with dumbbell in each hand at the shoulders 
- Dip your body by bending your knees and press the dumbbells up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

DB push press

Superset

NOTE: Depending on your strength you might be able to use the same weight for both of these. You can change the reps accordingly. As long as you are getting at least 6 reps, that is good.

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up 
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

DB pendlay row

- Begin with the kettlebell hanging in front of your body
- Clean up to your shoulder
- Lower with control to starting position 
- Complete desired reps 
(Modify with a dumbbell if needed)

KB hang clean (add overhead press)

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

DB seated lateral 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

W9/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.

Jason Rakes

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!

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!

W9/D4 DELTS

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