Chest + Tricep Strength Training with Sadie Meyer (she/her/hers)

Chest + Tricep Strength Training with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

  • Treadmill (low speed) 
  • Rowing Machine (low speed) 
  • Band Pull-Aparts 
  • Push-ups 
  • Plate Fly (low weight) 



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 

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