Dana Linn Bailey, often referred to as DLB, stands as a prominent figure in the world of Women's Physique bodybuilding and is a successful entrepreneur with multiple business ventures.
Early Life and Athletic Development
Born on May 30, 1980, in Pennsylvania, Dana was encouraged to participate in sports from a young age. Her athletic pursuits began at age five with swimming, soon expanding to include soccer, basketball, and field hockey. This foundation in sport paved the way for her future success in bodybuilding.
During her time at West Chester University, Dana excelled as a soccer player, leading her team to NCAA playoffs as a starting defender. Post-graduation, she transitioned to weightlifting alongside her boyfriend, Rob Bailey, sparking her passion for competitive figure sports.
Training
Dana follows a structured training regimen, performing four sets per exercise with 10-12 reps for each body part. She balances powerlifting to enhance her strength with bodybuilding to maintain her sculpted physique.
To achieve total muscle overload, Dana incorporates high-rep sets towards the end of her workouts. Additionally, she frequently employs the "DTP" system to maximize muscle shock and target specific groups effectively.
Her leg training is particularly intensive, with sessions scheduled up to three times weekly. Each workout is carefully planned to ensure comprehensive coverage of all muscle areas.
Dana’s favorite training focus is her upper body, especially her shoulders. She’s known for challenging delt routines, such as the one outlined below:
Warm-Up Superset
Bent over reverse cable flyes (15-20 reps)
Face pulls (15-20 reps)
Main Superset
Bent over reverse cable flyes (4 sets of 10-12 reps)
Face pulls (4 sets of 10-12 reps)
Single-arm cable lateral raise (4 sets of 10-12 reps)
Secondary Superset
Lying upright cable row (4 sets of 10-12 reps)
Upright cable row (4 sets of 10-12 reps)
Reverse hammer-strength one-arm press (4 sets of 10-12 reps)
Side lateral raise (4 sets of 15, 10, 15 reps per set)
Final Exercises
EZ bar underhand-grip front raise (4 sets of 10-12 reps to failure)
Front plate raise (4 sets of 10-12 reps to failure)
Note: Rest between 60-90 seconds between sets to optimize recovery and performance.
This routine offers an engaging challenge for fitness enthusiasts and bodybuilders looking to enhance their workout strategies.