Dana Lynn BaileyA pioneer in bodybuilding for women, she never misses a training session even when she's away from the bright lights. In a recent YouTube collaboration, DLB joined Kristen Nunn for a grueling arm day training session consisting of biceps and triceps exercises.
There was no doubt that Dana Lynn Bailey was a sensation in the bodybuilding world. In 2013 she reached the pinnacle of her career and won her first Olympia title in women's physique. Her capped shoulders and feminine features, along with her impressive torso, led her to success as an IFBB pro, but she lost her prestigious Olympia to Juliana Malacarne in 2014. After abdicating her throne, she could not regain her honor.
https://www.instagram.com/p/CjD8Xi_PoUO/
Boasting lucrative sponsorships and millions of followers across social media, DLB's fame has only grown further since her departure on stage. From exercise demonstrations to discussions about her natural state, fans love hearing from her DLB on a variety of topics. Her shoulders are her favorite body part to train, but DLB recently spent some time working out her arms with Kristen Nunn.
Dana Lynn Bailey and Kristen Nunn test arm strength with intense workout
Check out the 8 exercise training sessions below.
- Close-grip bench press — 4 sets of 12 reps of 10, 8, and 6 reps
- Bodyweight Skull Crusher — 4 sets of 12 reps
- Close-grip push-ups — 4 sets of 12 reps
- Dual Cable Concentration Curls — 4 sets of 12-15 reps
- Dual cable low curl to high curl — 4 sets 10-15
- Bend and curl to kick — 4 sets of 10 reps
- EZ Bar Curl — 4 sets of 10 reps
- EZ Bar Skull Crusher — 4 sets of 10 reps
close grip bench press
“Start with a close-grip bench. Start with about 12 repetitions and add weight with each set.” Said Dana Lynn-Bailey.
dead weight skull crusher
“With a bodyweight skull crusher, when you drop your elbows, your head goes under the bar and forces you up,” DLB said. “Even if you aim for 10 points, you might fail.”
close grip push ups
“Keep your elbows straight back and your chest on the ground. This will just keep you repeating until you fail.”
“Modifications are totally fine. A modified version that goes on your knees. That means you might only get 5 regulars. If you want to get more, go on your knees and do it. Even just a little bit of weight. It will be lighter. Let's see what we look like.”
dual cable concentrated curl
“There's a concentration of double cables here. These are one of my favorites. This is another staple when I work out my arms more during competitions.
I worked on my arms, which was one of my favorite exercises during the competition. Because this is a reproduction of his double-bye on the front. Why wouldn't you want to train what you're actually doing on stage? [front double bicep] Of course that way your front double will look better. ”
Dual cable from low curl to high curl
https://www.instagram.com/p/CjD8Xi_PoUO/
“We're going to remove the cable. We're going to superset it here. We're going to drop the cable to the ground and then it's going to come forward towards you. You're kind of pulling from behind. [towards your body]”
“I might need to lose some weight,” Dana Lynn Bailey said.
From bent over curls to kicks
“On shoulder days, I think, oh my gosh, I’m going to do this and that for her. [Kristen Nun] this is her element [arms], I feel like a kid in a candy store. I would like to say that I feel the same way on shoulder days. ”
EZ bar curl
“Please look at the size [of your arms]” DLB said. “I'm mad that I didn't measure and see how much weight my arms would gain after a single workout.”
EZ Birth Skull Crusher
“I’m starting to get excited,” Nun said. “I want to be present like this and focused like that. Sometimes I do these and quickly like this [a different variation] Then it actually goes back and then it goes up. ”
https://www.instagram.com/p/CzMMKlhAffw/
Taking a detour from her workout, Dana Lynn Bailey reflected on her bodybuilding career and wondered what parts of her body she needed to work on before hitting the stage.
“There are certain areas that I intentionally don’t raise, like when I go on stage, I don’t raise my back, I don’t raise my shoulders, I don’t raise my biceps, I don’t raise my triceps at all, I just raise them just a little bit, just a little bit. Yes, I did a few push-ups, but mostly just my shoulders.
You don't want blood to flow to your legs, because that's normal when you have blood flowing to your legs. It's the same thing, when you start pumping the line, it disappears. Your shoulders, chest, and biceps are probably the only areas to pump up because they look better without blood. ”
This wasn't the first time Dana Lynn-Bailey and Kristen Nunn had a training session together. In August 2022, the pair took part in a high-intensity leg day workout that got the blood pumping. He emphasized that he prefers to exhaust the muscles before moving on to larger compound movements.
At 40 years old, it's clear that DLB isn't slowing down, as he continues to test his body's limits with a variety of workouts. Thanks to some tips from a nun, DLB achieved her one of the biggest arm pumps of her life.
Related: Dana Lynn Bailey shares 'simple' and 'consistent' checklist for nutrition and meal prep
