Back Attack Workout with Sadie Meyer (she/her)

Workout: 
1A. Barbell Conventional Deadlift: 3 warm-up sets of 8-12 reps @ 50-70% 1RM. 4 working sets of 4-6 reps @ 75-85% 1RM. 

• Set 1: 75% 1RM x 6 reps 
• Set 2: 80% 1 RM x 4 reps 
• Sets 3-4: 85% 1RM x 3 reps 

Rest 2:30
 
2A. DB Reverse Incline Row: 4 sets x 6-8 reps (heavy) 
2B. Incline Seated DB Curls: 4 sets x 15 reps (moderate/heavy) 
Rest 2:00
 
3A. Wide Grip Lat Pulldown: 4 sets x 12-15 reps 
3B. DB Hammer Curls: 4 sets x 15 reps
Rest 2:00
 
4A. Straight-Arm Lat Pulldown:  4 sets x 12-15 reps
4B. Straightbar Cable Bicep Curl: 4 sets x 12-15 reps 
Rest 2:00

Shop JYM’S New Product: Jym Protein Bar. Use code SADIE for an extra 10% off. 
https://glnk.io/r2z4/athlete-sadiemeyer

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT