Workout:
1A. Heavy DB Row: 5 sets x 6-8 reps/arm
Rest 1:30
2A. Plate-Loaded Row: 4 sets x 8-12 reps/arm
2B. Alternating DB Bicep Curls: 4 sets x 15 reps/arm
Rest 1:30
3A. Lat Pulldown Machine: 4 sets x 8-12 reps
3B. Straightbar Bicep Curls: 4 sets x 12-15 reps
Rest 1:30
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Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Plate Rear Delt Fly
- Lat Pulldown (light weight)
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
