Week 2 Day 1
Warm-Up Suggestions- Treadmill (low speed)
- Stair Climber (low speed)
- Band Pull-Aparts
- Push-Ups
- Tricep Dips
- Arm Circles
- ATY with a Plate
Accessory
A1. Flat Bench Press (with Dumbbells): 4 sets of 4-8 reps #smfflatbenchpress #gymmyflatbenchpress
Notes: Increase weight and decrease reps (if needed) every set.
A2. Dips (Tricep-Focused): 4 sets of 10 reps #smfdips #gymmydips
Notes: Try to do as many as you can without assistance. Use assistance when you can no longer perform a full rep.
B1. Incline DB Press: 4 sets of 6-10 reps #smfinclinedbpress #gymmyinclinedbpress
Notes: Increase weight and decrease reps (if needed) every set.
B2. Seated Tricep Pushdown Machine: 4 sets of 10-12 reps #smfseatedtriceppushdownmachine #gymmyseatedtriceppushdownmachine
Notes: Use a narrow grip if available.
C1. Cable Standing Fly (From Chest-Height): 4 sets of 12-15 reps #smfcablestandingfly #gymmycablestandingfly
Notes: Place cables at chest-height of 2-4 inches or higher.
C2. Cable Tricep Pushdown: 4 sets of 12-15 reps #smfcabletriceppushdown #gymmycabletriceppushdown
Notes: Use rope attachment.
D1. Cable Single-Arm Fly (From Low): 4 sets of 10-12 reps per arm #smfcablesinglearmfly #gymmycablesinglearmfly
Notes: Stop movement at eye-level.
D2. Tricep Push-Ups: 4 sets of AMRAP #smftriceppushup #gymmytriceppushup
Notes: Try to do as many reps as possible with no more than 1-2 seconds in between in each rep. Start with push-ups without assistance (dropping to knees or using a bench for an incline), then use assistance if needed.
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Cardio: No programmed cardio today!
Core: Equipment Needed - yoga mat
4 sets
A1. Plank Shoulder Taps x 30 reps (total) #smfplanktaps #gymmyplanktaps
A2. Single-Leg Knees to Chest x 20 reps (total) #smfsinglelegkneestochest #gymmysinglelegkneestochest
A3. Reverse Plank Hold x 30 seconds #smfreverseplankhold #gymmyreverseplankhold
REST 1:30 after each set
Cool-Down Suggestions
- Treadmill (low speed)
- Stretch/Yoga
Designed By: Sadie Meyer, MS, RDN, CPT
