1A. Seated DB Shoulder Press: 4 sets x 4-8 reps (heavy)
Note: Spend 2-3 sets at a lighter weight (higher reps) as you warm-up.
Rest 2:00
2A. Upright Row (with a pre-loaded bar/barbell): 4 sets x 12-15 reps
2B. Seated DB Front Raise: 4 sets x 12 reps/side
3A. Standing DB Lateral Raise: 4 sets x 20 reps (moderate weight)
3B. Seated Cable Rear Delt Fly: 4 sets x 15 reps
Rest 1:30
4A. Bent-Over DB Delt-Fly: 4 sets x 15 reps
4B. Face Pulls (Cable, Rope): 4 sets x 15 reps
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 \
