Bodybuilding luminary Dana Linn Bailey maintains her gym routine even after stepping away from the competition stage. In a recent YouTube video, Bailey leads viewers through a rigorous shoulder Workout session aimed at achieving the ultimate pump.
In addition, as the inaugural Women’s Physique Olympia champion in 2013, Bailey’s dedication to nutrition and training remains unparalleled. Also, though she hasn’t reclaimed the prestigious title, Bailey continues to contribute to the bodybuilding community through her burgeoning YouTube channel, boasting over 544,000 subscribers.
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Furthermore, in her free time, Bailey remains dedicated to her fitness regimen. At 40 years old, her enduring commitment and toned physique have garnered attention, even attracting detractors who speculate about her use of performance-enhancing drugs. Also, Bailey vehemently refutes these claims and persists in sharing valuable training insights despite the accusations.
Dana Linn Bailey’s Intense Pump-Inducing Shoulder Workout
Quick Breakdown:
Lets, Check out Dana Linn Bailey’s ultimate shoulder pump workout below:
Exercise | Sets | Reps
Bent Arm Lateral Raise x Cuban Press Combo
Firstly, DLB provided guidance on executing her combination movement, a fusion of bent arm lateral raise and Cuban press.
“First two exercises, I’m considering it like a warm-up but you’re still going to make these like working sets. We’ll start off pretty light because there like combination movements. Kind of warming up the shoulders. I like to warm up my shoulders before I get to any of my heavier compound lifts.”
“A lot of my warm-up sets is warming up that rotator cuff. Start really light. We are going to do about 10 reps of that. Then, we’ll go right into our next again, this will also be 8-10.”
Single arm lateral raise holding dumbbell straight up and down
Secondly, Bailey instructed lifters to perform single-arm lateral raises while holding the dumbbell straight up and down, emphasizing 8-10 reps.
“You’re going to rotate this way which actually makes it a little bit easier to hold out to the side. We’re going 8-10 alternating back and forth. This will burn by the end. So those are your two movements. We are doing four sets. If you can get 10 pretty fairly easy, jump bump up a little bit. I’ll probably be maxing out here at like 15 pounds.”
Heavy press
Third, Bailey executed heavy presses with decreasing repetitions.
“Now we’re going to get to our heavy press, first set is usually around 10 reps, then I’m going to go 8, then I’m going to end the last two around 6 reps. So 10, 8, 6, 6.”
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Standing front raise x rear flye variation back to front
Additionally, DLB transitioned to four sets of standing front raises combined with a rear flye variation.
“That little extra movement and just adding a little bit of time under tension at the top. Plus, you’re getting to hit your rear delts a little bit. So, that is about 8-10 reps.
Lying Cable V-bar handle (neutral and closed grip) press
Moreover, DLB opted for a cable machine equipped with a V-bar handle for her rendition of a shoulder press.
“This [shoulder press] this working down to a heavy 6 reps,” said Dana Linn Bailey. “Anytime you have issues with your shoulders, going out wide puts it in a vulnerable out here. So to alleviate that and keep it nice and tight, you usually would do a neutral grip.”
Cable V-bar handle uprights
Furthermore, before her final movement, Bailey concluded sets of handle uprights.
“Just a different variation of an upright row. 8-10 for both exercises.”
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Lateral raise
Finally, DLB concluded the session with lateral raises, providing pointers to maximize the exercise’s benefits.
“We’re going 10-12 full reps. After you get 10-12, hopefully, you do it heavy enough weight that you’re starting to fatigue. Then you’re going to do partials from the bottom, not straight from the bottom, but almost like you’re going to stay in that mid-range.”
Furthermore, Dana Linn Bailey never backs down from a training challenge. In her latest display of strength, she tackled a unique Sam Sulek-style workout, focusing on her back with ten grueling exercises.
Also, Despite her retirement from active competition, Dana Linn Bailey’s popularity remains at its peak. Moreover, her clear and informative training videos serve as valuable resources for anyone looking to enhance their physique.
Watch the full video on Dana Linn Bailey’s YouTube channel below:
Overview
Dana Linn Bailey, a notable figure in bodybuilding, shares her intense shoulder pump workout routine in a recent YouTube video. Also, Despite retiring from competitive bodybuilding, Bailey’s commitment to fitness and dedication to sharing training insights remain unwavering. Notably, her workout serves as inspiration for fitness enthusiasts aiming to achieve optimal shoulder development.
Featured video @danalinnbailey (Instagram)
