Shoulder Workout with Sadie Meyer (she/her)

Shoulder Workout with Sadie Meyer (she/her)

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 (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 \


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