1A. DB Seated Shoulder Press
- 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
2A. Seated DB Arnold Press: 4 sets x 6-8 reps
Note: Slower reps.
2B. Seated DB Front Raise: 4 sets x 12-15 reps/arm
Note: HEAVY. You can either alternate reps or perform at the same time.
REST 2:00
3A. Single-Arm DB Later Raise: 4 sets x 15 reps (heavy), then drop weight and perform another 10-15 reps
Note: Pick a heavy weight for the first 15 reps, then drop weight by 50% to perform the last 10-15 reps.
Rest 2:00
4A. Upright Row: 4 sets x 15 reps (Mod/Heavy)
4B. Rear Delt Fly: 4 sets x 15 reps
Rest 2:00
Designed by: Sadie Meyer, MS, RDN, CPT
