Workout:
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
