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Dana Linn Bailey
danalinnbailey

DELT HOMICIDE

First ever Physique Olympia
champ DLB takes you through
her brutal shoulder workout!

Delt Homicide: Dana Linn Bailey Shoulders Workout

There are shoulders, and then there are DLB shoulders. You want a pair of your own? Here's the workout that can help you build them! See if you can keep up.

My approach to delts is pretty easy: I hit them as hard as I can. I want to drive as much blood into my muscles as possible. I don't want to lose the pump!

In this delt homicide workout—shot at Big John's Fitness in Nampa, Idaho—I run through supersets, dropsets, and pyramid sets. I use a massive amount of volume, pull out the stops, and bring out all the tricks.

Sometimes I use 40 or 50 reps per set. All I do is work, hustle, and kill. Think you can keep up? You might need to hire a lawyer before you start this workout, because you're about to murder your delts!

Delt Homicide Workout
Watch The Video - 8:41


Music Credits:
Artist: Rob Bailey & The Hustle Standard
Songs: "Hungry", "Hold Strong", "Never Settle", "Work Hustle Kill"
Available on iTunes: https://itunes.apple.com/us/artist/rob-bailey/id28451788

Dana's Delt Homicide Workout

DLB Shoulder Secrets


1
Start with Your Weakness

I have a huge chest day, so I hit my front delts while I'm doing presses and flyes. That's why I usually put front delts on the back burner for this workout. I like to start with the rear delts because they're the weakest parts of my shoulders. Any time you have a weakness, hit it when you have the most energy. A pack of bent-over flyes and face-pulls should do the trick!

"I like to start with the rear delts because they're the weakest parts of my shoulders. Any time you have a weakness, hit it when you have the most energy."

2
Lateral Lean

I like to hit my muscles with a little variation, which is why I like to lean during my cable lateral raises. The lean gives you a little more range of motion so you can bring your arm higher. It delivers more contraction at the top and more tension at the bottom of each rep.

"The lean gives you a little more range of motion so you can bring your arm higher. It delivers more contraction at the top and more tension at the bottom of each rep."

3
Row to Grow

I like to use a close grip with my upright rows because it really hits my traps. I haven't done a shrug in my life! I think I get my traps with uprights and lateral raises, which means I'm getting a little more out of the exercise. I also pull all the way to my chin instead of stopping at my chest.

4
Think Backward

I sit backward on the Hammer shoulder press because the position helps me hit my front delts a little more. I hit each arm separately so I can concentrate on one delt at a time.

5
Climb the Pyramid

For my dumbbell lateral raises, I like to use a double pyramid set of 15, 10, 15 reps. Use a lighter weight when you go for 15 reps, and then bump it up when you go for 10. Don't grab an insanely heavy dumbbell. Instead, use something that's about 70 percent of what you'd max out on. Come back down to the lighter weight when you go back to 15 reps.

Don't be afraid to do pause sets. You'll see me stop and go again in many of my sets. The whole point is to get to the numbers I want. I don't stop until I get there! So if you have to rest, and then pump out a few more, that's fine. Usually, on that last set, I can only get like 5 reps at a time.

Lateral Raises

6
Drop It

I call my last movement in this workout a triple dropset, but it uses two different exercises, so it's really a drop superset. This big set is great because you use various grips and hit your front delts in different ways!

First, grab the EZ-bar with an underhand grip. I like this grip because it isolates the front delts. Choose a weight that will smoke you by the time you get to 12 reps.

Then, when you've hit 12 reps with the EZ-bar, move immediately to a plate raise. I like to use a 45-pound plate, but use what you can so you fail at 10-12 reps. Then drop immediately to a 25-pound plate and rep until failure.





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rtsao723

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rtsao723

What a freaking beast.....mirin. Congratz on that Olympia champ status!!!

Feb 6, 2014 5:50pm | report
 
BrokenBoy

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BrokenBoy

Been very impressed with your abs, now I am very impressed with your shoulders too... so whats next? :P

Feb 6, 2014 6:28pm | report
 
tmolsson

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tmolsson

DLB... teach my girlfriend how to lift. you're the sh*t.

Feb 6, 2014 6:35pm | report
 
AutumnHB

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AutumnHB

All I want for Christmas is DLB's delt$!

Feb 6, 2014 7:11pm | report
 
GJernigan

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GJernigan

My gosh I love you even more now that I've seen a video with you in it. Follow you on IG but this just made my day!

Feb 6, 2014 7:20pm | report
 
KirstyNZ

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KirstyNZ

if you wanna see more vids go on Youtube and search her :) She's a crack up

Feb 27, 2014 5:08pm | report
rk1978

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rk1978

First You are massive. I will put this routine for my GYM also. Its very hard. Thanks for great article.

Article Rated:
Feb 6, 2014 9:16pm | report
 
CompaRay

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CompaRay

Wow, beautiful and awesome! love that attitude to the camera :)) Will now use this complete routine instead of my previously "easy" shoulder workout. Cheers!

Feb 6, 2014 9:32pm | report
 
joshy1996

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joshy1996

DLB knows what she is talking about.

Feb 7, 2014 12:28am | report
 
Vlastelin

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Vlastelin

great shoulders, look awesome!!

Feb 7, 2014 12:50am | report
 
XxmetallicaxX

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XxmetallicaxX

Love you DLB

Feb 7, 2014 7:23am | report
 
Setoj

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Setoj

inspiringggg! sweet jesus, mirin hard

Feb 7, 2014 8:42am | report
 
Mikepinsky

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Mikepinsky

AHHHHHaa what a beast! cant wait to hit this! a new fan of DLB

Feb 7, 2014 10:21am | report
 
Taylanna

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Taylanna

Wow it was wonderful to read this, true inspiration Thank You! I meet you at the Bodypower exp last year and you gave me something to work towards. I was so thrilled when you won the Olympia!

Feb 7, 2014 11:15am | report
 
rachelle411

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rachelle411

love DLB!!!! shoulders are one of my weak points right now so i will definitely be using these tips

Feb 7, 2014 11:32am | report
 
nutnspecial

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nutnspecial

Yep, you're a beast!! Enough said.

Feb 7, 2014 11:39am | report
 
Active Ashley

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Active Ashley

One of the most motivating women in the industry. Love her passion for the fitness world and appreciate all the hard work she puts into her marriage, working out, and business. Great article on one of her best features!

Feb 7, 2014 11:44am | report
 
Pen25

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Pen25

Fantastic workout, I love hitting delts, if only I could Dana's stomach....WOW!!!

Thanks Dana, you are an insiration.

Feb 7, 2014 11:53am | report
 
carynn

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carynn

I Love U DLB!!

Feb 7, 2014 11:59am | report
 
ophirok

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ophirok

We Want More DLB

Feb 7, 2014 12:30pm | report
 
mynamewasusd

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mynamewasusd

Solid tips and exactly what I need. Looks like I'll be adjusting Monday's workout.

Feb 7, 2014 12:56pm | report
 
DCHodges36

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DCHodges36

Thanks.

Feb 7, 2014 1:16pm | report
 
yobfit

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yobfit

I love it. She is amazing.

Feb 7, 2014 1:58pm | report
 
klhowell2

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klhowell2

Loooooove DLB! Can't wait to do this!

Feb 7, 2014 2:33pm | report
 
JR2418

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JR2418

hmmm I do not aspire to look like her. To heavy and manly looking. I will not be adding this to my routine.

Feb 7, 2014 2:51pm | report
 
Showing 1 - 25 of 104 Comments

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