Best Dana Linn Bailey Workouts and Training Tips

Improve your fitness with these top training tips and workouts.

Dana Linn Bailey is a famous fitness influencer, trainer and American IFBB Pro fitness and figure competitor in the Physique category.

She took part in the Brute Strength showdown, along with CrossFit veteran Brooke Ence, and took an impressive second place finish.

In this article we will look at her impressive history and you will be able to gain more insight into her workouts and training.

Dana Linn Bailey

She won Joe Weider’s Olympia in 2013.

“She entered her first figure competition in 2006 at the Lehigh Valley Championships and competed in figure until 2010. She taught Physical Education at Conrad Weiser Middle School in Robesonia Pennsylvania until 2007, when she retired to focus on her bodybuilding career.

In 2010, she decided to participate in the very first Physique show, which was the 2011 Junior USAs in Charleston, South Carolina. She won overall, received her IFBB pro card, and became the first women’s physique professional in the NPC/IFBB. She is currently on hiatus from the Olympia competition, focusing on her and her husband’s gym.”


  • 2011 Jr. USAs – 1st place and Overall
  • 2012 Desert Muscle Classic – 4th place
  • 2012 NEw York Pro – 16th
  • 2013 Tampa Pro – 2nd place
  • 2013 Dallas Europa – 1st place
  • 2013 Olympia – 1st place
  • 2014 Olympia – 2nd place
  • 2015 Arnold Classic – 2nd place
  • 2015 Public Warhouse gym – open
  • 2015 Co-Owned Flag Nor Fail Apparel, formerly solely owned by Rob Bailey
  • 2015 Competed in American Ninja Warrior
  • 2018 Arnold Classic (powerlifting) – 877 lbs total (397.5 kg) didn’t place
  • 2019 Opening of online personal training program, DLB Daily
  • 2019 Brute Showdown Women’s edition – 2nd place

Dana Linn Bailey Workouts and Training Tips

Try adding these into your training.

1. Back and Rear Delt Workout

2. Tire Overhead Carry and Press

“In the mornings we do weird stuff. But this is the shit that makes me feel like an athlete. You can barbell press probably all day, but can you take this big, round, heavy object that is the same size as you and get it from ground to overhead and control it?

This is what builds tht different kind of strength.

It took me the entire workout to figure out my technique to get this tire up over my head without assistance. I tried a bunch of “log pressing” techniques but finally ended on this one which is more of thee ol’ “heeve ho.” I love a challenge. But I love even more working on something for a while, then finally getting it!”

3. Decline Dumbbell Floor Press

“If you don’t have a decline bench, this is a great alternative, keeping your hips high in a glute bridge. Don’t bounce off the ground. I stop dead on every Rep.

Then go right into flys, rotating so your pinkies touch at the top for a deep contraction. This is really where the shoulders were poppin!”

4. Shoulder Cable Workout

“Different approach to a typical Shoulder Press and Incline Fly. Being angle forward will add in your traps, when doing this same exercise with Dumbbells it’s called a Trap Press.

I like how little weight I need to demolish my upper chest, shoulders, and traps. Then I go right into an Incline (Low to a High) Fly to finish off chest and front delts without needing to add or change the weight.”

5. Torso Angle Training Tips

“Here’s another example of how just moving your torso can re-direct the emphasis on the muscles being worked. This is the same exercise but done two distinctly different ways just by moving your torso either leaning forward / chest down or leaning back / chest up.

With the forward lean your elbows will be tucked down by your side really targeting your lats. On the lean back with your chest up, you’re pulling a little higher elbows a little wider to target more of your mid to upper back.”

Learn More

If you enjoyed these workouts and training tips from Dana Linn Bailey then try these articles on the Chin Up and Lat Exercises.

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