Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Plate Rear Delt Fly
- Lat Pulldown (light weight)
Workout:
1A. Pull-Up (Machine-Assisted or Band-Assisted): 4 sets x 6 reps
Rest 2:00
2A. Barbell Bent Over Row: 4 sets x 6-8 reps (heavy)
2B. Alternating Dumbbell Bicep Curl: 4 sets x 12 reps/side
Rest 2:00
3A. Wide-Grip Lat Pulldown: 4 sets x 12-15 reps
3B. EZ Bar Bicep Curl: 4 sets x 15 reps
Rest 1:30
4A. Seated Close-Grip Cable Rows: 4 sets x 8 reps heavy, then drop weight 25%-50% and do 8 more
4B. Dumbbell Hammer Bicep Curls: 4 sets x 12-15 reps/side
Rest 1:30
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
