Dana Linn Bailey is sharing her back day workout. In a new social media post the bodybuilder shows off her back muscles during a rigorous set. “TRY THIS BACK DAY… #dlbdaily 💪🏼,” she captioned the Instagram video. “The best 😍🔥🔥,” commented one of her followers. “Brutal!!!! Love it!! 🫶🏼” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
1. Balanced and “Consistent” Diet
“I probably get the most questions on my diet. And if I had to give you one piece of advice, it would be BALANCE. Be Consistent, But you don’t have to be restrictive,” Dana revealed in a Facebook post. “Find that balance in your diet, where you can eat clean but can treat yourself, not gorge yourself. I know for me when I was super strict on my diet, when I was allowed to treat myself, I feel like I would black out and just binge my face off. A cookie would turn into an entire package of cookies. Limit but don’t completely restrict. You’ll find when you allow yourself treats, you will actually crave it much less. You won’t obsess over it.”
2. Four Ounces of Protein Per Meal
Dana makes sure to eat lots of protein. “When I was eating seven times a day, about four ounces of protein,” she told Six Pack Bags.“With my prep, the protein has stayed the same. It’s been four ounces. The only thing that’s really been manipulated is my fats and my carbohydrates. My fats have gone up a little bit not a lot but carbohydrates, that’s what’s been crazy. You would think naturally you need more protein because you want to build muscle but my protein has been very consistent.”
3. Meal Prep
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Dana also meal preps. “Some people get fancy with it, but not me. I don't have time to be fancy. I usually do it twice a week; Sunday night and then I redo it Wednesday or Thursday. On a good night, it'll take me about two hours to cook everything. I'll bake chicken on a tray with my meat brownies while I'm doing shrimp on the stove and steam all my vegetables. I'll decide what carbs I want to eat for the next couple of days. I'll make a whole bunch of brown rice or bake a whole bunch of sweet potatoes and cut them up. Really simple and easy,” she told Six Pack Bags.
4. Nutrition
How does she “attack” nutrition? “It's all about consistency. You got to find out what works well for you. Some girls I know do better on really restricted carbs diets. Some girls do better on lower fat diets. For me, I love carbs. I eat carbs all day long, but everything else is very clean. I do more of a low-fat diet. All my meats are very clean. The only time I eat something high glycemic would be like post-workout. How does consistent dieting help your training? Staying consistent with your diet is what helps you throughout the year. That's what helped me create my body. Every year I get a little bit better and it makes my prep for shows easier. I don't have to prep very long. I usually need about 6-8 weeks to do prep instead of doing a 15-16 week prep like some people do,” she told the publication.
5. Here Is Her Back Workout
This workout is designed to target your back and improve upper body strength, incorporating a variety of exercises to engage different muscle groups. The bentover barbell row (4x8), with a dropset on the last set, emphasizes building muscle mass in the upper back and lats. The cable rope straight arm pulldown (4x10-12) and high cable underhand row (4x8-10) further activate the lats while improving posture. The laying cable facepull (4x8-10) strengthens the rear delts, and the V-bar high cable row (4x10) and seated pulldown (4x8-10) enhance pulling power. Additionally, the seated machine wide row (4x8) and reverse fly (4x10-12) target the rhomboids and delts for a balanced back workout. The wide grip lat pulldown (4x8-10) and underhand narrow grip pulldown (4x8-10) round out the routine by focusing on lat engagement from different angles for optimal muscle growth and definition.
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