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. Standing Single-Arm Dumbbell Lateral Raise: 4 sets x 15 reps heavy, drop weight by 33% and complete another 10 reps
2B. Standing Tricep Skull-crusher: 4 sets x 10-12 reps
Rest 1:30 after each set
3A. Standing Dumbbell Front Raise: 4 sets x 12 reps/arm
3B. Narrow-Grip Push-Up: 4 sets x 12 reps
Rest 1:30 after each set
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
