Bodybuilding star Dana Linn Bailey hasn’t stopped hitting the gym since stepping away from the big stage. In a recent YouTube video, Bailey walked fans through her intense shoulder training session for the ultimate pump.
As the inaugural and former 2013 Women’s Physique Olympia, Dana Linn Bailey’s attention to detail regarding nutrition and training is unmatched. While she wasn’t able to recapture the prestigious honor, she continues to contribute to the bodybuilding community, courtesy of her growing YouTube channel, which boasts over 544,000 subscribers.
In Linn Bailey’s spare time, she remains committed to her fitness. At 40 years old, her longevity and toned physique have caught the attention of many, and that includes detractors, who believe she has used performance-enhancing drugs. Linn Bailey has vehemently denied using such compounds and hasn’t let the accusations stop her from sharing informative training content.
Dana Linn Bailey Annihilates Shoulders With Intense Pump-Inducing Workout
Quick Breakdown
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Check out Dana Linn Bailey’s ultimate shoulder pump workout below:
| Exercise | Sets | Reps |
|---|---|---|
| Bent arm lateral raise x Cuban Press (Combination movement) | 4 | 8-10 |
| Single arm lateral raise holding dumbbell straight up and down | 4 | 8-10 |
| Heavy press | 4 | 6-10 |
| Standing front raise x rear flye variation back to front | 4 | 8-10 |
| Lying Cable V-bar handle (neutral and closed grip) press | 4 | 6 |
| Cable V-bar handle upright rows | 4 | 8-10 |
| Lateral raise | 4 | 10-12 |
Bent arm lateral raise x Cuban Press (Combination movement)
First, DLB guided lifters on how to perform her combination movement which resembled a bent arm lateral raise mixed with a 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
As for single-arm lateral raises, while holding the dumbbell straight up and down, Bailey said to focus on 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
Bailey performed heavy presses with descending 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.”
Standing front raise x rear flye variation back to front
DLB moved on to four sets of standing front raises mixed 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
For her version of a shoulder press, DLB used a cable machine with a V-bar handle.
“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
Before her final movement, Bailey completed sets of handle uprights.
“Just a different variation of an upright row. 8-10 for both exercises.”
Lateral raise
DLB finished off the session with lateral raises and offered some pointers for reaping the most benefits possible from the exercise.
“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.”
Dana Linn Bailey never turns her back on a training challenge. The last time she put her strength on display, she took part in a unique Sam Sulek-style workout. She chose to train her back which included a grueling ten different exercises.
Even though she no longer competes actively, the fanfare surrounding Dana Linn Bailey is at an all-time high. Her easy-to-understand training videos are a welcome source of information for anyone aspiring to improve their physique.
Watch the full video from Dana Linn Bailey’s YouTube channel below:
RELATED: Dana Linn Bailey Shares Her ‘Simple’ & ‘Consistent’ Checklist for Nutrition and Meal Prepping
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