Shoulder Workout with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Band Pull-Aparts 
• Push-ups 
• Plate Fly (low weight) 

Workout: 

1A. Seated Dumbbell Shoulder Press: 5 sets x 6-10 reps (as weight increases every set, decrease reps) 

Note: Your top set should be the heaviest with 6 reps completed.

Rest 2:30 after each set 

2A. Behind The Neck Push Press: 4 sets x 12 reps

2B. Dumbbell Lateral Raises: 4 sets x 20 reps 

Note: Pick a moderate weight. 

Rest 1:30 after each set 

3A. Seated Dumbbell Front Raise: 4 sets x 15 reps/arm 

3B. Rear Delt Fly: 4 sets x 15 reps 

Rest 1:30 after each set 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, CPT