Shoulders + Triceps Strength Training with Sadie Meyer (she/her)

Shoulders + Triceps Strength Training with Sadie Meyer (she/her)


 Workout: 
1A. Seated Dumbbell Shoulder Press: 7 sets x 6-10 reps (as weight increases every set, decrease reps) 
Note: Includes 2 warm-up sets. 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. Seated Dumbbell Front Raises: 4 sets x 15 reps/arm
Note: Pick a moderate weight. 
Rest 1:30 after each set 
 
3A. Cable Face Pulls (with rope): 4 sets x 12-15 reps (moderate) 
3B. Cable Rope Tricep Pushdown: 4 sets x 12-15 reps (moderate) 
Rest 1:30 after each set 


4A. Tricep Dip Machine: 4 sets x 8-12 reps 
4B. Push-Ups: 4 sets x 12 reps 
 
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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