Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Workout:
1A. Barbell Medium-Grip Bench Press
- 2 sets: 65% 1RM x 4-6 reps
- 2 sets: 75% 1RM x 2-4 reps
- 2 sets: 85% 1RM x 2 reps
Rest 2:30
2A. Barbell Incline Press: 4 sets x 4-6 reps
2B. Push-Ups (Narrow-Grip): 4 sets x 8-10 reps
Rest 1:30
3A. Cable Face Pull: 4 sets x 15 reps
3B. Cable Straightbar Pushdown: 4 sets x 15 reps
Rest 1:30
4A. Standing Single-Arm Cable Fly: 3 sets x 12-15 reps
4B. Single-Arm Tricep Cable Pushdown: 3 sets x 12 reps/arm
Rest 1:30
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
