Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Workout:
1A. Barbell Bench Press
- Sets 1-2: 60% 1RM x 4 reps
- Sets 3-4: 70% 1RM x 3 reps
- Sets 5-6: 80% 1RM x 2 reps
Rest 2:30
2A. Dumbbell Incline Press: 4 sets x 4-6 reps (heavy)
2B. Push-Ups: 4 sets x AMRAP (as many reps as possible)
Note: You can perform these push-ups with any hand position that feels comfortable for you. Reminder, the closer your hands are to each other, the more tricep-focused. Hands that are farther apart = more chest-focused.
Rest 1:30
3A. Standing Dumbbell Front Raise: 4 sets x 10 reps/arm
3B. Seated Dips: 4 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. Bodyweight Dips: 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
