Week 4 Day 2
Warm-Up Suggestions- Treadmill (low speed)
- Stair Climber (low speed)
- Band Pull-Aparts
- Pull-Ups
- Push-Ups
- Cobra Stretch
- Pike Push-Ups
A1. Pull-Ups: 4 sets of 8-10 reps #smfpullups #gymmypullups
Notes: If you are unable to complete more than 3 pull-ups without assistance, use a pull-up assistance machine. Perform as many reps as you can without assistance, then add minimal assistance and perform reps until you reach the 8-10 rep range goal.
B1. Plate-Loaded Row: 4 sets of 6-8 reps #smfplatedloadedrow #gymmyplateloadedrow
Notes: You can do any style row from above, neutral, or below.
B2. Alternating Dumbbell Bicep Curls: 4 sets of 10-12 reps #smfdbbicepcurl #gymmydbbicepcurl
Notes: Increase weight with every set.
C1. Wide-Grip Lat Pulldown: 4 sets of 8-12 reps #smfwidegriplatepulldown #gymmywidegriplatpulldown
Notes: Increase weight with every set while reducing reps if needed (minimum of 8 reps).
C2. Cable Bicep Curls: 4 sets of 12-15 reps #smfcablebicepcurls #gymmycablebicepcurls
Notes: Use a straightbar or EZ bar attachment.
Improve your overall health with Jym Greens - code SADIE saves you 10% on your next purchase! https://glnk.io/r2z4/athlete-sadiemeyer
Cardio: No programmed cardio today.
Core: Equipment needed - yoga mat
3 sets
A1. Butterly Sit-Ups x 15 reps #smfbutterflysitups #gymmybutterflysitups
A2. Knees to Chest x 15 reps #smfkneestochest #gymmykneestochest
REST 2:00 after each set
Cool-Down Suggestions
- Treadmill (low speed)
- Stretch/Yoga
Designed By: Sadie Meyer, MS, RDN, CPT
