Workout:
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
