Upper Body Workout with Sadie Meyer (she/her)

Workout:  
1A. Seated DB Shoulder Press: 4 sets x 6-8 reps
1B. Push-Ups: 4 sets x 10 reps 
Rest: 2:00 
 
2A. Pull-Ups: 3 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. Standing Single-Arm DB Press: 3 sets x 10-12 reps (moderate weight) 
Rest 2:00
 
3A. Standing Cable Bicep Curls: 3 sets x 15 reps/arm 
3B. Lat Pushdown: 3 sets x 15 reps 
Rest 2:00 
 
4A. Kneeling Close-Grip Lat Pull: 3 sets x 12-15 reps 
Note: Use a barbell or a pre-loaded straightbar and hold on snatch grip. 
4B. Rear Delt Fly Machine: 3 sets x 12-15 reps 
Rest 2:00 

Shop Hero’s holiday favs: 

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