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

Workout:  

1A. Pull-Ups: 4 sets x 6-8 reps
Rest: 2:00 
 
2A. DB Single-Arm Row: 4 sets x 8-10 reps 
2B. Alternating DB Bicep Curl: 4 sets x 10-12 reps/arm (heavy)
Rest 2:00
 
3A. Wide-Grip Lat Pulldown: 4 sets x 15 reps
3B. Standing EZ Bar Bicep Curls: 4 sets x 15 reps
Rest 2:00 
 
4A. Standing DB Hammer Bicep Curl: 4 sets x 12-15 reps  
4B. Rear Delt Fly with DB: 4 sets x 12-15 reps 
Rest 2:00

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Band Pull-Aparts 
• Push-ups 
• Plate Fly (low weight) 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, LDN, CPT