30-Minute Shoulder Day with Sadie Meyer (she/her)

30-Minute Shoulder Day with Sadie Meyer (she/her)


1A. Barbell Push Press: 5 sets x 4-6 reps (as weight increases every set, decrease reps without dropping below the minimum of 4 reps)
Rest 2:30 
2A. Behind The Neck Strict Press: 4 sets x 12 reps (moderate weight) 
2B. Seated DB Front Raise: 4 sets x 20 reps/arm (Moderate weight) 
2C. Seated DB Lateral Raise: 4 sets x 15-20 reps 
Rest 1:30 
3A. Upright Row: 4 sets x 10-12 reps (heavy)  
3B. Seated Cable Rear Delt Fly: 4 sets x 15 reps 
Rest 1:30  


Sadie’s Favorite Pre-Workout: Jym Supps Rainbow Sherbet https://jymsupplementscience.com/products/pre-jym-preworkout?variant=41744396976303 (code SADIE saves you 10%) 


Warm-Up Suggestions: 

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

Cool Down Suggestions: 

  • Treadmill (low speed) 
  • Stretch/Yoga 


Designed by: Sadie Meyer, MS, RDN, CPT 

Back to blog

Leave a comment