Shoulder 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

4 sets of:
2A. Single-Arm DB Press: 10-12 reps/arm (heavy)
2B. Seated DB Lateral Raise: 12-15 reps (heavy) 
REST 2:00

4 sets of:
3A. Upright Row: 4 sets x 15 reps (mod/heavy) 
3B. Standing DB Front Raise: 12-15 reps (heavy) 
Rest 2:00

 4 sets of:
4A. Behind the Neck Press: 4 sets x 12-15 reps (mod)
4B. Rear Delt Fly: 4 sets x 12 reps 
Rest 2:00 

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Designed by: Sadie Meyer, MS, RDN, LDN, CPT