Dana Linn Bailey Shoulder Workout (Secret To Her Success)

We've heard people refer to it as the "delt homicide shoulder workout," and once you finish it, you'll know exactly why.

Your goal should be to do double pyramid sets with different weights so that you do 15 reps in the first, ten reps in the second, and 15 reps in the last set.

Make sure you pick a lighter weight for the 15 reps, and a good starting point would be something that's 70% of your ten-rep load.

Here are the specific exercises you should incorporate into an upper body day to get as much blood pumping as possible:

• Lateral Raises: Dana recommends training each arm individually. Additionally, a study by the National Institutes of Health (NIH) indicates that alternating training days with overhand and underhand grips can lead to varied muscle activation, enhancing the workout's effectiveness [1].
• Face Pulls: Based on information from the Cleveland Clinic, the face pull exercise involves a standing row movement where you draw the handle towards your face, maintaining high elbows. This technique effectively targets the rear deltoids [2].
• Plate Raise: Our investigation demonstrated that adding a drop superset to front weight plate raises, as we've tried, significantly increases muscle fatigue and growth. Dropping to a lighter weight immediately after the regular sets and going until failure proved to be highly effective.
• Cable Flyes: One of the tips she has given is to lean forward to achieve better muscle activation at the top and more tension at the bottom of the movement.
• EZ Bar Front Raises: By doing front raises with a bar, you can work on heavier activation of the front delt muscles.
• Upright Rows: You can do these with barbells, dumbbells or the cable machine, and the trick is to find the ideal forward-leaning angle to target your delts and traps.
• Shoulder Press: For the last movement, try to set the bench up with a slight recline, as this reversed position helps to target the front delts.

I would not suggest doing these as part of a huge chest day, as you would have some overlapping muscle activation that could hold you back.

"For my dumbbell side lateral raises, I like to use a double pyramid set of 15, 10, 15 reps."

- Dana Bailey