Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Workout:
1A. Barbell Push Press: 4 sets x 4-8 reps (as weight increases every set, decrease reps)
Note: Your top set should be the heaviest with 4 reps completed.
Rest 2:30 after each set
2A. Behind The Neck Push Press: 4 sets x 12 reps
2B. Single-Arm Dumbbell Lateral Raise: 4 sets x 15 reps
Note: Pick a moderate weight and hold onto a bench with one hand.
Rest 1:30 after each set
3A. Seated Dumbbell Front Raise: 4 sets x 15 reps/arm
3B. Barbell Upright Row: 4 sets x 8-12 reps
Rest 1:30 after each set
4A. Dumbbell Rear Delt Fly: 4 sets x AMRAP
Rest: 1:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
