Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Pull-Ups (band-assisted/machine assisted if needed
- Band Pull-Aparts
- Plate Rear Delt Fly
Workout:
1A. Barbell Bent Over Row: 4 sets x 4-8 reps (increase weight, decrease reps every set)
Rest 2:00
2A. Close-Grip Lat Pulldown: 4 sets x 12 reps
2B. Bodyweight Dips (Chest- or Tricep-Focused): 4 sets x AMRAP (as many reps as possible)
Rest 2:00
3A. Single-Arm Seated Cable Rows: 4 sets x 12/arm
3B. Straightbar Cable Curls: 4 sets x 8-10 reps
Rest 1:30
4A. Cable Rope Face Pull: 4 sets x 15 reps
4B. Dumbbell Rear Delt Fly: 4 sets x 20 reps
Rest 1:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
