Dana Linn Bailey’s Workout Routine

Dana Is an America Based IFBB Pro Fitness & Figure Division Competitor and 2013 Olympia Winner

Pennsylvania-based Dana Linn Bailey is a famous American fitness competitor who’s a known IFBB athlete and internet personality. Like many IFBB bodybuilders, she also started her journey very early by participating in various activities like swimming. Likewise, from there on, she developed a competitive personality, which also kept her focused on different sports she played, like basketball and soccer.

She came close to sports during her college years and started playing soccer in her college team. And that’s when her interest in going to the gym began. In the coming time, her interest grew in physical progress, which also led her to become one of the popular female bodybuilding competitors.

About Dana Linn Bailey

Born on May 30th, 1980, Dana’s parents have always encouraged her to participate in sports and physical activity since she was a child. And her parent’s encouragement is one of the reasons that helped her stay interested in sports and disciplined.

For instance, she was involved with sports like basketball, field hockey, and soccer from a very young age. And being disciplined also helped her establish the base, because of which she successfully carved her physique.

However, her love for sports ended once her college years ended. But, her interest in the gym kept growing. Furthermore, it also helped her develop her passion for weightlifting and bodybuilding.

Taking part in figure competition between 2006 to 2010 eventually set her dream of becoming an IFBB pro. Likewise, she completed the dream of being an IFBB athlete in the 2011 competition of Junior USAs held in Charleston, South Carolina.

Nonetheless, if you’re thinking about Dana Linn Bailey’s workout routine or diet plan, don’t be disappointed as we’re heading to the same subject.

dana linn bailey workout routine

Dana Linn Bailey’s Workout Routine

Dana Linn Bailey’s Chest Workout Routine

Exercise Sets Reps
BB Bench Press 1 5  RM
BB Bench Press 4 5
Incline DB Press 5 12, 10, 8, 6
Incline Cable Flys 4 – 5 Till Failure
Cable Cross Fly Superset W/ Floor DB Press 4 – 5 Till Failure

Dana Linn Bailey’s Shoulder Workout Routine

Exercise Sets Reps
Cable Front Raises 4 8 – 12
Cable Face Pulls 4 8 – 12
Cable Overhead Press 4 8 – 12
Side DB Lateral Raises 4 8 – 12
DB Overhead Press (Seated) 4 8 – 12
DB Rear Deltoid Raises (Incline) 4 8 – 12
DB Front Raises Superset W/ Clean & Press 4 10

Dana Linn Bailey’s Back Workout Routine

Exercise Sets Reps
Straight Arm Pulldown 4 8 – 12
Seated Cable Rowing (Close Grip) 4 8 – 12
BB Deadlift 4 8 – 12
Lat Pulldown (Wide Grip) 4 8 – 12
Lat Pulldown (Behind The Neck) 4 8 – 12
Bent Over BB Rowing 4 8 – 12
Reverse Push-Ups (Using Rack) 4 8 – 12
Rear Deltoid Fly (Machine) 4 8 – 12

Dana Linn Bailey’s Legs Workout Routine

Exercise Sets Reps
Leg Curls (Seated) 2 10
Pause BB Back Squats 5 6 – 8
BB Back Squats (Long Pause) 5 3
Leg Curls – Lying 4 10
Stiffed Leg BB Deadlift 5 15, 12, 10, 8, 6
DB Sumo Squats – Feet Elevated 4 15
Leg Extensions (Single Leg) 4 10 – 12
Bulgarian Squats 4 10 – 12

Dana Linn Bailey’s Arms Workout Routine

Exercise Sets Reps
BB Biceps Curls (Straight Barbell) 4 10 – 12
DB Hammer Curls 4 10 – 12
Cable Curls (Reverse Grip) 4 10 – 12
Standing Reverse Grip Biceps Pulldown 4 10 – 12
Skull Crushers (EZ Bar) 4 10 – 12
Close Grip BB Bench Press (EZ Bar) 4 10 – 12
Overhead Cable Extensions 4 10 – 12
Triceps Rope Extensions 4 10 – 12

Dana Linn Bailey’s Diet Plan

Meal 1:

Meal 2:

Meal 3:

  • Nuts
  • Fruits

Meal 4:

  • Salsa
  • Turkey

Physical Statistics of Dana Linn Bailey

  • Height – 5 Feet 5 Inches (165 Cm)
  • Weight – 125 to 135 Pounds (56.7 to 61.2 KG)

Supplements Stack of Dana Linn Bailey

Wrapping Up – Dana Linn Bailey’s Workout Routine

Dana is an inspiring athlete who has inspired and motivated many athletes to believe in themselves and chase their dreams of becoming healthy, staying in shape, and happy. Likewise, she’s a well-disciplined and self-driven person who was also a spokeswoman and role model for many gym-going females worldwide.

Here, we’ve covered one of Dana Linn Bailey’s workout routines and sample diet. Those who want can follow and get the feel. We hope this article helps you. Good look!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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