Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Workout:
1A. Barbell Bench Press
- 50% 1RM x 10 reps
- 65% 1RM x 6-8 reps
- 75% 1RM x 4-6 reps
- 80% 1RM x 4 reps
- 80% 1RM x 4 reps
- 80% 1RM x 4 reps
Rest 2:30
2A. Dumbbell Incline Press: 3 sets x 6-10 reps
2B. Standing Overhead Dumbbell Tricep Extension: 3 sets x 15 reps
Rest 1:30
3A. Dumbbell Lying Fly: 3 sets x 12 reps
3B. Reverse Grip Cable Tricep Pushdown: 3 sets x 15 reps
Rest 1:30
4A. Standing Cable Fly: 3 sets x 12-15 reps
4B. Single-Arm Tricep Cable Pushdown: 3 sets x 12 reps/arm
Rest 1:30
5A. Push-up: 3 sets of AMRAP (as many reps as possible)
Rest 2:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
