Shoulder-Focused Strength Training with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Dumbbell Lateral Raise (light weight) 
• Dumbbell Shoulder Press (light weight) 
• Push-ups 

Workout: 

1A. Barbell Strict Press 

• 65% 1RM x 10 reps 
• 75% 1RM x 6-8 reps 
• 85% 1RM x 6 reps 
• 85% 1RM x 4 reps 

Rest 2:30 

2A. Arnold Press: 4 sets x 12-15 reps 

2B. Standing Cable Lateral Raise: 4 sets x 15 reps/arm

Rest 2:00

3A. Standing Cable Front Raise: 4 sets x 15 reps/arm

3B. Cable Face Pull: 4 sets x 20 reps 

Rest 1:30 

4A. Pull-ups: 4 sets x AMRAP (as many reps as possible) 

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