Upper Body Workout with Sadie Meyer (she/her)

Upper Body Workout with Sadie Meyer (she/her)


1A. Barbell Push Jerk: 6 sets

  • Sets 1-2: 4 reps at 60% 1RM 
  • Sets 3-4: 3 reps at 70% 1RM
  • Sets 5-6: 2 reps at 80% 1RM

Rest: 2:00 


2A. Strict Pull-Ups: 4 sets x 8-10 reps 

Note: You can also do chin-ups or any preferred grip. Use a band or assistance from a machine if needed. 

2B. Dumbbell Lateral Raise: 4 sets x 20 reps (moderate weight) 

Rest 2:00


3A. Alternating Dumbbell Bicep Curl: 4 sets x 15 reps/arm 

3B. Straightbar Pulldown: 4 sets x 15 reps 

Rest 2:00 


4A. Behind the Neck Press: 4 sets x 12-15 reps 

Note: Use a barbell or a pre-loaded straightbar and hold on snatch grip. 

4B. Cable Fly: 4 sets x 12-15 reps 

Rest 2:00 


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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