Workout:
1A. Pull-Up (Machine-Assisted or Band-Assisted): 4 sets x 10 reps
Rest 2:00
2A. Plate-Loaded Row: 4 sets of 6-8 reps (HEAVY)
Note: Increase weight every set; You can use a dumbbell or cable set-up for this exercise, too.
2B. DB Lateral Raise: 4 sets x 20 reps (light to moderate weight)
Rest 2:00
3A. Wide-Grip Lat-Pulldown: 4 sets x 8-15 reps (HEAVY)
Note: Increase weight every set as reps decrease
3B. Behind the Neck Push Press: 4 sets x 12 reps (moderate)
Rest 2:00
4A. Close-Grip Lat Pulldown: 4 sets x 12-15 reps
4B. Alternating DB Bicep Curls: 4 sets x 12-15 reps/side
Rest 2:00
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
