Chest-Focused Strength Training with Sadie Meyer (she/her)

Chest-Focused Strength Training with Sadie Meyer (she/her)

1A. Flat Bench Press (with dumbbells): 4 sets of 4-8 reps
Note: Increase weight and decrease reps every set. 
Rest 2:00
2A. Machine Chest Press: 4 sets x 8-12 reps 
Note: you can use any chest press machine (cable, plate-loaded, etc.)
2B. Overhead and Tricep Extension: 4 sets x 15 reps (moderate/heavy) 
Note: You can perform this exercises standing or seated. 
Rest 2:00
3A. Machine Seated Fly: 4 sets x 10-12 reps 
Note: Slight bend in your elbows will help control this movement and put less strain on your shoulders. 
3B. Seated Tricep Pushdown Machine: 4 sets x 10-12 reps (moderate/heavy) 
Note: Use a narrow grip
Rest 2:00
4A. De line Push-Ups: 4 sets x 10-12 reps 
Note: Place feet on bench or box while arms are on the ground. 
Rest 2:00

Shop JYM’S New Product: Jym Greens. Use code SADIE for an extra 10% off.
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 
Back to blog

Leave a comment