Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Workout:
1A. Tricep Dips: 4 sets x 8-10 reps
Note: You can use a band or assistance from a machine.
Rest 2:00
2A. Seated Arnold Press: 4 sets x 10-12 reps
2B. Pull-Ups: 4 sets x 6-8 reps
Note: You can also do chin-ups or any preferred grip. Use a band or assistance from a machine if needed.
Rest 2:00
3A. Alternating Dumbbell Bicep Curl: 4 sets x 15 reps/arm
3B. Single-Arm Reverse Grip Pushdown: 4 sets x 12 reps/arm
Rest 2:00
4A. Lat-Pushdown (Cable): 4 sets x 12-15 reps
4B. Cable Fly: 4 sets x 12-15 reps
Rest 2:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
