Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Workout:
1A. Single-Arm Should Press: 4 sets x 10-12 reps/side
1B. Push-Ups: 4 sets x 10 reps
Rest 2:00
2A. Seated Dumbbell Bicep Curls: 4 sets x 12-15 reps/arm
2B. Standing Overhead Dumbbell Tricep Extension: 4 sets x 15 reps
Rest 2:00
3A. Cable Rope Face Pulls: 4 sets x 15 reps
3B. Single-Arm Reverse Grip Pushdown: 4 sets x 12 reps/arm
Rest 2:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
