Bodybuilding great Dana Linn-Bailey always takes on challenges inside the gym and today was no exception. In a recent YouTube video, Dana Linn Bailey walked her fans through a brutal shoulder day training session with giant sets.
“We’re going to do little giant sets, tri-sets, giant sets, whatever you want to call them, three or four exercises for each little part.”
Dana Linn-Bailey rose to prominence in the IFBB Pro League quickly, courtesy of her impressive taper, tight waist, and capped shoulders. In 2013, she reached the pinnacle of her career, having laid claim to the Women’s Physique Olympia title. Since establishing herself as one of the sport’s best, she has solidified her following with countless workouts and contributions to the fitness community.
In addition to serving as a role model for women around the world, DLB offers easy-to-understand workouts for people of varying fitness levels. Whether it’s a hamstring and glutes-focused session or a brutal chest and triceps workout, Bailey doesn’t hold back when it comes to exercising. She explains that in this latest workout, only dumbbells are required.
“Bonus, you don’t even need to be at a gym as long as you have the same dumbbells, you can do this all with dumbbells today. So, shoulder day, limited equipment, and it’s going to be fast as — you didn’t even have to bleep it,” Bailey shared.
Dana Linn Bailey Shares ‘Giant Sets’ Workout for Shoulders
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Find Bailey’s first giant set below.
- Reverse inclines
- Reverse flies
- High rows
- Lateral raise
“If you don’t have a reverse incline or you don’t have a bench, you could probably just do these standing. You’re going to basically kind of make a W. You’re going to be pulling up and twisting so that your thumb is facing backwards.”
“From there, we’re going to go 8-10 for each one then we’ll go into a reverse flye and now we want our pinky out to the top. Then, you’ll go into a high row. So, keeping those elbows high and you’ll be at like a 90-degree angle pulling back.”
Bailey explained how to execute heavy bottom partials and banded partials along with dumbbell upright rows for her next giant set.
“We’re going to start off with some heavy dumbbells, heavy bottom paritals. Anytime I do lateral raises, I always have my lats a little bit flared so my arms never come all the way down to my sides. They stop generally about here. That means there is still tension on the them.”
“Then, you already know, my favorite little tool, these little banded partials. So if we did bottom partials full rep, we’re going to do top rep top partials,” said Dana Linn Bailey.
- Heavy bottom partial lateral raises
- Top rep top partials
- Dumbbell upright rows
For her final giant set, DLB utilized a standing strict press mechanical drop set with a push-press variation. In addition, she performed Arnold presses with a twist at the top and dumbbell front raises.
“We started from the back, now we’re to the front. So, this is the final giant set. It’s a big one too. I like to save front delts for last because you know I have a very heavy chest day so front delts are usually especially if you train chest, usually your front delts are pretty good.”
“Standing strict presses, strict means not using your knees, not jumping, so a weight that you can press up and press down without a whole lot of movement. Now, you’re then going to do what’s called a mechanical drop set, mechanical drop set means you’re just changing it so you can get more reps. We’re going from strict, then we’re going to keep the same weight, then we’re going to add our legs into a push press.”
- Standing strict press mechanical drop set
- Standing strict push-press
- Arnold press with twist at the top
- Dumbbell front raise
She explained that the Arnold press is a challenging exercise to perform due to the grip dynamics.
“The Arnold is a little bit more of an intricate movement because instead of just pressing up and down you’re kind of opening and closing. These are a great exercise especially when you do them a bit lighter which they are, for your rotator cuffs.”
Dana Linn Bailey’s fitness and longevity are on constant display as she remains one of the most beloved figures in bodybuilding. She recently joined forces with Kristen Nun for a brutal arm-focused training session. From training to nutrition and meal-prepping tips, DLB always provides fans with useful information.
Dana Linn Bailey continues to push the pace with workouts packed with detail and backed by experience. Considering her latest training session used little equipment, she encouraged her fanbase to try it out.
RELATED: Dana Linn Bailey Annihilates ‘Full Depth Slow Controlled’ Glutes, Hams, Quads Workout
Watch the full video from DLB’s YouTube channel below:
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