Back + Biceps Workout with Sadie Meyer (she/her)

Back + Biceps Workout with Sadie Meyer (she/her)

Workout:  
1A. Pull-Ups: 4 sets x 6-8 reps
Rest: 2:00 
 
2A. Behind the Neck Press: 3 sets x 8-10 reps 
2B. Single-Arm DB Bicep Curl: 3 sets x 10-12 reps/arm
Rest 2:00
 
3A. Standing Cable Bicep Curls: 3 sets x 15 reps/arm 
3B. Lat Pulldown: 3 sets x 15 reps 
Rest 2:00 
 
4A. Standing Straightbar Bicep Curl: 3 sets x 12-15 reps  
4B. Rear Delt Fly Machine: 3 sets x 12-15 reps 
Rest 2:00 

Shop Hero’s holiday favs: 

Warm-Up Suggestions: 

  • Treadmill (low speed) 
  • Rowing Machine (low speed) 
  • Band Pull-Aparts 
  • Push-ups 
  • Plate Fly (low weight) 
Cool Down Suggestions: 
  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT 

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