Shoulder and Back Day with Sadie Meyer (she/her)

• 2 warm-up sets x 8-10 reps (light) 
• 4 working sets x 4-6 reps (mod/heavy)

Note: Increase weight and decrease reps (if needed) every set (minimum 4 reps) 
REST 2:00

4 sets of:
2A. DB Row or Row-Machine: 10-12 reps (heavy)
2B. DB Lateral Raise: 12-15 reps (heavy) 
REST 2:00

4 sets of:
3A. Close-Grip Lat Pulldown: 12-15 reps
3B. Seated DB Front Raise: 12-15 reps (heavy) 
Rest 2:00

 4 sets of:
4A. Upright Row: 4 sets x 15 reps (mod/heavy) 
4B. Behind the Neck Press: 4 sets x 12-15 reps (mod)
Rest 2:00 

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Designed by: Sadie Meyer, MS, RDN, LDN, CPT