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Dana Linn Bailey's Bicep Workout (Secrets to Sculpted Arms)

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: August 5, 2023

Dana Linn Bailey is one of the most popular American fitness figure competitors, and her bicep workouts have become popular lately.

I decided to undergo a heavy 25-hour research and learn about her bicep workout, diet, and supplementation.

Based on my observations and a decade of experience in the fitness field, I singled out only the best workout exercises that will produce maximal results.

After reading the article, you will be ready to implement Dana Linn's bicep workout, diet, supplementation, and more.

Quick Summary

  • Dana Linn Bailey’s biceps workout consists of exercises such as EZ bar curls, alternating dumbbell curls, reverse grip cable curls, dumbbell hammer curls, preacher curls, barbell curls, single-arm dumbbell curls, concentration curls, and barbell cheat curls.
  • The best way to make progress for your biceps workouts is to use the principle of progressive overload, meaning you should increase the intensity or volume for each following workout session.
  • The best protein to take after an intense workout session is a high-quality protein powder that will support your recovery and help you experience the best hypertrophy and muscle-building effects.

Dana Linn Bailey's Stats

  • Age: 39
  • Height: 5'5"
  • Weight: 125 - 135 lbs
  • Waist: 24 inches
  • Chest: 31 inches

Bicep Workout Routine

A woman doing bicep workouts with a barbell

Dana Linn Bailey uses a popular superset technique for her biceps workouts.

This is because she prefers to have a compound or complex exercise first and then add biceps curl variations as a supper set.

Here is what the workout looks like:

  • Overhead rope cable extension + Ez bar biceps curl
  • Barbell stiff leg deadlift + alternating dumbbell curls
  • Seated cable overhead press + reverse grip cable curl
  • Incline dumbbell rear fly + dumbbell hammer curl
  • Standing dumbbell lateral raise + preacher curls
  • Seated dumbbell overhead press + barbell curls
  • Elevated dumbbell sumo squat + single-arm dumbbell curls
  • Lying leg curl + concentration curls
  • Seated leg curl + barbell cheat curls

However, you may select one of the exercises below to change the first one if you feel like it is too much or wants to change the structure of the compound exercise at the beginning:

  • Wagon wheel barbell deadlift
  • Incline cable fly
  • Seated cable front raise
  • Cable cross fly

Dana Linn Bailey's Workout Principles

Dana Linn Bailey posing in the gym

The most important workout principle of Dana Linn Bailey’s workout is progressive overload.

You must increase the volume or intensity each following workout session to keep experiencing strength and muscle-building effects.

The second principle is supersets. Supersets can be extremely useful when you need to hit two body parts on the same day.

Pairing exercises close to the relation of agonist-antagonists are excellent because one muscle group can rest while the other is working.

Dana uses moderate reps and sets that target the development of hypertrophy the most.

Generally, you want to stay in the range of 60 to 87.5% of 1RM (1 repetition max), 6-12 rep range, and 2-4 sets.

This volume and intensity pattern has been the best for developing hypertrophy and even strength in the beginner phases.

"Big biceps signal to the world that you’ve put in some serious sweat equity at the gym. The biceps are small muscles, but growing them takes time, knowledge, and intelligent programming. But the biceps don’t just look good — they serve a real function."

- Mike Dewar, Certified Personal Trainer

Diet Plan

Close up shot of healthy diet food

Danna Linn doesn't count calories as often as you might think because her main goal is to get nutrient-rich whole foods.

The meals are straightforward to prepare and take about 30 minutes before each workout.

Dana Lin prefers a high-protein diet because that helps her to build strength and muscle mass and control her cravings and hunger [1].

Here is what her meals look like throughout the day:

  • First meal - A cup of egg whites, oatmeal with fruits, 1 egg, and almond milk.
  • Second meal - Almonds and Greek yogurt.
  • Third meal - Grilled chicken breast, white rice, and Frank's red hot sauce.
  • Fourth meal - Sweet potatoes, broccoli, and tuna or grilled chicken breasts.
  • Fifth meal - Rice cakes, low-sugar cereal, whey protein, and almond milk.

Diet / Nutrition Principles

Close up shot of nutritious diet food

The first diet principle is to get enough protein into each meal.

Protein supports your muscle-building journey and helps recover damaged muscle fibers after an intense workout.

Generally, you should aim to have at least 1 gram of protein per pound of body weight, and you may increase those numbers when you start more advanced training regimes [2].

Dana’s second dieting principle is to avoid counting all the calories and instead focus on consuming nutrient-rich whole foods.

She would generally start counting calories only when necessary and before some competitions.

However, she usually focuses on getting enough protein and high-quality fibrous carbohydrate sources, which help sustain her during those hard workout sessions.


Dana Linn Bailey prefers to take a  protein powder after each workout.

She also uses protein powder with almond milk as one of her meals during the day.

Lately, she avoided taking pre-workouts and only stayed consistent with protein powders and sometimes creatine monohydrate.

However, she takes high-quality multivitamins for women and best omega-3 supplements to support her overall health and keep the pace high during the season.

What Supplements Should I Use for the Biceps Workouts?

The best supplement to use and support your biceps workouts is a protein powder.

Protein powders will ensure you achieve hypertrophy and recovery goals occurring right after the intense workout session.

Taking enough protein daily helps prevent muscle loss, recover faster, and induce the most significant muscle-building effects.

I suggest reading our guide on the best protein powder to pick a high-quality one that will suit your personal needs and goals:

Let me know how you plan to implement this biceps workout into your weekly training schedule.


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