Shoulder-Focused Workout 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

2A. Seated DB Lateral Raise: 4 sets x 6-8 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. Standing Single-Arm DB Shoulder Press: 4 sets x 12 reps/side
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 

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Designed by: Sadie Meyer, MS, RDN, CPT