Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Plate Rear Delt Fly
- Lat Pulldown (light weight)
Workout:
1A. Pull-Up (Machine-Assisted or Band-Assisted): 4 sets x 10 reps
Rest 2:00
2A. Conventional Deadlift: 5 sets of 3-5 reps (HEAVY)
Note: Increase weight every set
Rest 2:30
3A. Wide-Grip Lat-Pulldown: 4 sets x 8-15 reps
Note: Increase weight every set as reps decrease
3B. Straightbar Bicep Curls: 4 sets x 15 reps
Rest 1:30
4A. Single-Arm Seated Cable Row: 4 sets x 12-15 reps/arm
4B. Single-Arm Dumbbell Bicep Curls: 4 sets x 12-15 reps/side
Rest 1:30
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
