Upper Body Workout with Sadie Meyer (she/her)

Upper Body Workout with Sadie Meyer (she/her)

Workout (derived from Sadie’s BUILD-UP Program) 


A1. Pull-Ups: 4 sets of 8-10 reps #smfpullups #gymmypullups
Notes: If you are unable to complete more than 3 pull-ups without assistance, use a pull-up assistance machine. Perform as many reps as you can without assistance, then add minimal assistance and perform reps until you reach the 8-10 rep range goal.  

B1. Dumbbell Row: 4 sets of 6-8 reps #smfdbrow #gymmydbrow
Notes: You can do any style row from neutral or below. 
B2. Alternating Dumbbell Bicep Curls: 4 sets of 10-12 reps #smfdbbicepcurl #gymmydbbicepcurl
Notes: Increase weight with every set.

C1. Close-Grip Lat Pulldown: 4 sets of 8-12 reps #smfclosegriplatepulldown #gymmyclosegriplatpulldown 
Notes: Increase weight with every set while reducing reps if needed (minimum of 8 reps). 
C2. Cable Bicep Curls: 4 sets of 12-15 reps #smfcablebicepcurls #gymmycablebicepcurls 
Notes: Use a straightbar or EZ bar attachment.  

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Cool-Down Suggestions
  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT 


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