Upper Body Workout with Sadie Meyer (she/her)

• Sets 1-2: 4 reps at 60% 1RM 
• Sets 3-4: 3 reps at 70% 1RM
• Sets 5-6: 2 reps at 80% 1RM

Rest: 2:00 
 
2A. Pull-Ups: 4 sets x 8-10 reps 
Note: You can also do chin-ups or any preferred grip. Use a band or assistance from a machine if needed. 
2B. Standing Single-Arm DB Press: 4 sets x 10-12 reps (moderate weight) 
Rest 2:00
 
3A. DB Hammer Curls: 4 sets x 15 reps/arm 
3B. Wide-Grip Lat Pulldown: 4 sets x 15 reps 
Rest 2:00 
 
4A. Cable Face Pulls: 4 sets x 12-15 reps 
Note: Use a barbell or a pre-loaded straightbar and hold on snatch grip. 
4B. Rear Delt Fly: 4 sets x 12-15 reps 
4C. Push-Ups: AMRAP (As Many Reps As Possible)
Rest 2:00 

Shop Hero’s holiday favs: 

Warm-Up Suggestions: 

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

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT