High-Volume Shoulder Workout with Sadie Meyer (she/her)

High-Volume Shoulder Workout with Sadie Meyer (she/her)


1A. Seated Dumbbell Shoulder Press: 5 sets x 10-12 reps (as weight increases every set, decrease reps without dropping below the minimum of 10 reps)
Rest 2:30 
2A. Behind The Neck Push Press: 4 sets x 15 reps (moderate weight) 
2B. Standing DB Front Raise: 4 sets x 20 reps/arm (Moderate weight) 
Rest 1:30 
3A. DB Lateral Raise: 4 sets x 20 reps (moderate weight)  
3B. Rear Delt Fly: 4 sets x 15 reps 
Rest 1:30  
4A. Rope Cable Face Pulls: 4 sets x 20 reps (moderate weight) 
4B. Straightbar High Pull: 4 sets x 12-15 reps
Rest 1:30


Sadie’s Favorite Pre-Workout: Jym Supps Rainbow Sherbet https://jymsupplementscience.com/products/pre-jym-preworkout?variant=41744396976303 (code SADIE saves you 10%) 


Warm-Up Suggestions: 

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

Cool Down Suggestions: 

  • Treadmill (low speed) 
  • Stretch/Yoga 


Designed by: Sadie Meyer, MS, RDN, CPT 

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