Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Dumbbell Lateral Raise (light weight)
- Dumbbell Shoulder Press (light weight)
- Push-ups
Workout:
1A. Seated Dumbbell Shoulder Press: 5 sets x 4-8 reps
Rest 2:30
2A. Behind the Neck Press: 4 sets x 12-15 reps
2B. Dumbbell Lateral Raise: 4 sets x 15 reps
Rest 2:00
3A. Seated Dumbbell Front Raise: 4 sets x 15 reps/side
3B. Cable Face Pull: 4 sets x 20 reps
Rest 1:30
4A. Single-Arm Cable Lateral Raise: 4 sets x 12/side
4B. Rear Delt Fly: 4 sets x 15 reps
Rest 1:30
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
