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.
https://glnk.io/r2z4/athlete-sadiemeyer 
Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
