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Dana Linn Bailey Workout Routine

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Dana Linn Bailey's Workout Routine & Diet

What does Dana Linn Bailey’s workout routine look like? 

Dana Linn Bailey is an American fitness competitor and she won the Joe Weider’s Olympia in 2013. Bailey played football in college and entered her first figure competition in 2006. 

The following year, she taught Physical Education at Conrad Weiser Middle School until 2007 when she retired to focus on her fitness career.

Within this article, we’ll discuss Dana Linn Bailey’s workout routine, diet, and supplements: 


Current Stats

  • Height:‎ 165 cm – 5’5″ 
  • Weight: 56.7 – 61-2 kg – 25 – 135 pounds
  • Age: 40 years old 
  • Birthday: 30th of May, 1980 
  • Accolades: Jr. USA’s, Winner, 2011 


Workout Principles 

Dana Linn Bailey follows a clean diet and she plans her meals. She means that consistency is key which means that she can have cheat days and still get back on track. 

Every time she hits the gym she mixes up her exercises. She likes to start her workouts with a heavy compound movement. 


Dana Linn Bailey’s Workout Routine 

Dana Linn Bailey enjoys starting her training with a heavy compound movement such as leg press and squats. 

She is not a big fan of training her arms however she does like to mix up her exercises to make them more fun. 

Here is Chris Heria’s workout routine: 


Dana Linn Bailey Chest Workout

On this chest routine, Dana Linn Bailey performs 5 different exercises.

Here is Dana Linn Bailey’s chest routine: 

1. 5 RM bench press

2. Bench (4 sets, 5 reps)

3. Incline dumbbell press (5 sets, 12, 10, 8, 6 reps) 

4. Incline cable fly (4-5 sets to failure) 

5. Cable cross fly into dumbbell floor press (4-5 sets to failure) 


Shoulder Workout

On this shoulder routine, Bailey hits a total of 7 different exercises with an average of 4 sets and 8-12 reps.

Here is Dana Linn Bailey’s shoulder routine: 

1. Seated cable front raise (4 sets, 8-12 reps)

2. Seated cable face pulls (4 sets, 8-12 reps)

3. Seated cable overhead press (4 sets, 8-12 reps)

4. Standing dumbbell lateral raise (4 sets, 8-12 reps)

5. Seated dumbbell overhead press (4 sets, 8-12 reps)

6. Incline dumbbell rear fly (4 sets, 8-12 reps)

7. Alternating front raise into clean and press (4 sets, 10 reps) 


Dana Linn Bailey Back Workout

On this back routine, he hits 8 different exercises.

Here is Dana Linn Bailey’s back routine: 

1. Bent over cable lat pull down (4 sets, 8-12 reps)

2. Close grip seated cable row (4 sets, 8-12 reps)

3. Wagon wheel barbell deadlift (4 sets, 8-12 reps)

4. Wide grip seated lat pulldown (4 sets, 8-12 reps)

5. Behind the head, lat pull down (4 sets, 8-12 reps) 

6. Barbell Row (4 sets, 8-12 reps)

7. Reverse push-up on rack (4 sets, 8-12 reps)

8. Machine rear delt fly (4 sets, 8-12 reps) 


Leg Workout

Dana Linn Bailey hits this leg routine by doing 8 different exercises.

Here is Dana Linn Bailey’s leg routine: 

1. Seated leg curl (2 sets, 10 reps)

2. Pause squat (5 sets, 6-8 reps)

3. Long pause squat (5 sets, 3 reps)

4. Lying leg curl (4 sets, 10, 10, 10 reps)

5. Barbell stiff leg deadlift (5 sets, 15, 12, 10, 8, 6 reps)

6. Elevated dumbbell sumo squat (4 sets, 15 reps) 

7. Single leg extension (4 sets, 10-12 reps) 

8.Bulgarian Squat (4 sets, 10-12 reps)


Dana Linn Bailey Arm Workout

On this arm routine, Bailey hits 8 different exercises with an average of 4 sets and 10-12 reps. 

Here is Dana Linn Bailey’s arm routine: 

1. Straight bar curl (4 sets, 10-12 reps)

2. Dumbbell hammer curl (4 sets, 10-12 reps) 

3. Reverse grip cable curl (4 sets, 10-12 reps) 

4. exercise: Reverse grip pulldown (4 sets, 10-12 reps) 

5. EZ bar skull crusher (4 sets, 10-12 reps) 

6. EZ bar close grip press (4 sets, 10-12 reps) 

7. Overhead rope cable extension (4 sets, 10-12 reps) 

8. Rope extension (4 sets, 10-12 reps) 


Dana Linn Bailey’s Diet 

Dana Linn Bailey’s diet mostly focuses on “simple” food that is simple to prepare before a workout. Her diet choices include desserts that must be blended, this allows the meal to taste normal and trigger muscle growth. 

Here is Dana Linn Bailey’s diet: 


1. Breakfast 

  • Oatmeal
  • Eggs 


2. Lunch 

  • Basic Salad


3. Snack 

  • Fruit 
  • Nuts


4. Dinner 

  • Turkey 
  • Salsa



Dana Linn Bailey uses the following supplements to help fuel her gains: 



Dana Linn Bailey has had an interest in physical sports and activities since she was very young.

Today she has become a popular name in the world of weight lifting. Don’t forget to share this article if you are a huge fan of Dana Linn Bailey.

What do you think about Dana Linn Bailey’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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