Name: Playbook - Juli Bauer Roth - 19-Minute Chest, Back & Triceps
Uploaded: 2024-04-27T16:18:41.003Z
Duration: 19 min
Description: 19-Minute Chest, Back & Triceps

You asked for quick workouts so that’s exactly what you’re getting today! This workout is only 19 minutes so you’ll be done in no time flat! Enjoy!

Equipment needed:
✅ dumbbells
✅ bench 
✅ long bands

Workout:
3 rounds of:
:30s alt chest supported db row
:30s banded tricep pushdowns
:20s bent over db reverse flyes 
:20s bent over db y raises 
:40s rest

3 rounds of:
:30s incline seesaw chest press
:30s plank db rows
:30 push up to pike push up
:30s rest

3 rounds of:
:30 Single Arm Chest Press w/ Single Leg Hold, each side
:30 db overhead tricep extension
:30s rest

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the right dumbbell to your right hip
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down then repeat on left side

Dumbbell chest supported alternating row

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded tricep pushdown

- Keep a slight bend at the elbow
- Raise until you reach shoulder height
- Engage the back of your shoulders

Bent over dumbbell reverse flyes

-  From a standing position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Bent over dumbbell Y raises

Back & Triceps

- Grab a pair of dumbbells and lie back on an incline bench 
- Press dumbbells with the arms moving in opposing directions at the same speed. When one side locks out at the top, the other reaches the bottom.

Incline seesaw chest press

- Come into plank position with a dumbbell in each hand. Make sure your back is straight and your hands are stacked under your shoulders.
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage.
- Repeat the row movement, alternating arms without losing the stability of your plank.

Plank dumbbell rows

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

Back & Chest

- grab dumbbell with one hand, pressing it to the ceiling 
- lift hips into glute bridge position then lift the opposite leg off the ground without moving the hips
- press the dumbbell up without moving your hips

Single Arm Chest Press w/ Single Leg Hold

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Triceps & Chest

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Great little burner! The METCON was a beast, but so good!

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Alice

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Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

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LOVED!!!!! It hit all the spots for a full body 🙌🏼

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Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

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Great burner!! Arms and legs/glutes will be sore tomorrow!

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Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

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Really really tough ! But really really good !💪🏾

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Whoo!!! That METCON was a humdinger, but sooo good!

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Limited time today - this is just what I needed to stay in track !  Thank you

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Great one! I’ll I love a good KB workout! Thanks!

19-Minute Chest, Back & Triceps

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