Dana Linn Bailey is the first female IFBB Physique pro. Her career saw an elevation after she became the first-ever woman to win Ms. Physique Olympia. Dana does not believe in the game of reps. Instead, she tries to do exercises till failure. She thinks this is the best way to train your body for a high-intensity workout. Without further ado, let’s start with her workout routine.
Dana Linn Bailey Current Details
- Dana Linn Bailey Height – 5′ 4 “
- Dana Linn Bailey Weight – 125 lb
Monday – Chest workout
For her chest workout session, she prepares her body with a little warm-up session and then hits 6 different exercises of high intensity. Let’s look into the list of exercises.
- 5 RM bench press
- Bench – 4 sets of 5 reps each at 90% 5 RM
- Fly roll out to push out
- Incline dumbbell press – 5 sets of 12 reps, 10 reps, 8 reps, and 6 reps.
- Incline cable fly – 4-5 sets until failure
- Cable cross fly into dumbbell floor press – 4-5 sets until failure
Tuesday – Shoulder Workout
Tuesday session is a blend of 6 different exercises. Each exercise is followed at 4 sets of 8-12 reps each. Let’s start with the exercises followed by her.
- Seated cable front raise
- Seated cable face pull
- Seated cable overhead press ( or Lying cable overhead press)
- Standing dumbbell lateral raise
- Seated dumbbell overhead press
- Incline dumbbell rear fly
At last, to pump her shoulder muscles she prefers Alternating front raise into clean and press. The exercise is to be done with 4 sets, each of 12 repetitions.
Wednesday – Back Workout
Now comes the intense workout day. Dana tries high-weight exercises to strengthen her back muscles.
- Bent over cable lat pulldown
- Close grip seated cable row
- Wagon wheel barbell deadlift
- Wide grip seated lat pulldown
- Behind the head, lat pulldown
- Barbell row
- Reverse push-up on rack
- Machine rear delt fly
Each exercise consists of 4 sets and 8-12 repetitions.
Thursday – Leg Workout
Dana follows a little tricky workout session on Thursday. She mixes different types of exercises and each exercise is performed at an average of different reps and sets. Make sure you follow the exact same procedure to follow her routine.
- Seated leg curl – 2 sets of 10 reps.
- Pause squat – 5 sets of 6-8 reps
- Long pause squat – 5 sets of 3 reps
- Lying leg curl – 4 sets of 10 reps
- Barbell stiff leg deadlift – 5 sets of 15 reps, 12 reps, 10 reps, 8 reps, and 6 reps
- Elevated dumbbell sumo squat – 4 sets of 15 reps
- Single leg extension – 4 sets of 10-12 reps in combination with single-leg Bulgarian Squat – 4 sets of 10-12 reps
Friday – Arm Workout
A blend of 8 exercises helps her to achieve her physical targets. Let’s have a look at her preferred exercises.
- Straight bar curl
- Dumbbell hammer curl
- Reverse grip cable curl
- Reverse grip pulldown
- EZ bar skull crusher
- EZ bar close grip press
- Overhead rope cable extension
- Rope extension
So this was the schedule that Bailey follows to keep her body fit. Protein shakes and vitamins are two accessories that Bailey prefers to fuel her gains. We hope this article gave you a better knowledge about Dana Linn Bailey Workout Routine.
