Shoulders + Triceps Strength Training with Sadie Meyer (she/her)

 Workout: 
1A. Seated Dumbbell Shoulder Press: 7 sets x 6-10 reps (as weight increases every set, decrease reps) 
Note: Includes 2 warm-up sets. Your top set should be the heaviest with 6 reps completed.
Rest 2:30 after each set 
 
2A. Behind The Neck Push Press: 4 sets x 12 reps
2B. Seated Dumbbell Front Raises: 4 sets x 15 reps/arm
Note: Pick a moderate weight. 
Rest 1:30 after each set 
 
3A. Cable Face Pulls (with rope): 4 sets x 12-15 reps (moderate) 
3B. Cable Rope Tricep Pushdown: 4 sets x 12-15 reps (moderate) 
Rest 1:30 after each set 

4A. Tricep Dip Machine: 4 sets x 8-12 reps 
4B. Push-Ups: 4 sets x 12 reps 
 
Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Band Pull-Aparts 
• Push-ups 
• Plate Fly (low weight) 

• Treadmill (low speed) 
• Stretch/Yoga