1A. Strict Barbell Press: 4 sets x 6-8 reps
Rest: 2:00
2A. Behind the Neck Press: 3 sets x 8-10 reps
2B. Tricep Dip Machine: 3 sets x 10-12 reps
Rest 2:00
3A. Standing Cable Bicep Curls: 3 sets x 15 reps/arm
3B. Lat Pulldown: 3 sets x 15 reps
Rest 2:00
4A. Seated Cable Chest Fly: 3 sets x 12-15 reps
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)
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
