Name: Playbook - Juli Bauer Roth - Biceps, Chest & Triceps
Uploaded: 2024-02-24T21:26:48.350Z
Duration: 45 min
Description: Biceps, Chest & Triceps

I didn’t have a cable to do tricep pull downs, anything I could of done to replace those? Thank you

Kerri

Nancy

Loved it! Love being able to get in and out of the gym in 45 minutes and feel like I got a great workout in.

Julie

Biceps, Chest and Triceps

Warmup:
4 rounds of:
- 20 Jumping Jacks
- 10 Downward Dog Toe Taps
- 8 Plank Shoulder Taps

Workout:
- 3x10 Barbell Bench Press

3 rounds of:
- 14 Dumbbell Bicep Curls
- 10 Hammer Curls
- Max Reps of Tricep Bench Dips

3 rounds of:
- 8 Zottman Curls
- 12 Cable Pushdowns
- Max Reps of Push Ups

Cool down:
3 rounds of:
- :30sec Childs Pose w/ Reach to Each Side
- 8 Scorpion Stretch
- :15sec Pectoral Stretch on Foam Roller

4 rounds of:
- 20 Jumping Jacks
- 10 Downward Dog Toe Taps
- 8 Plank Shoulder Taps

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Start in a plank position
- Push your hips back and reach for your opposite toe with your hand

Downward dog toe taps

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

Warmup

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

3 rounds of:
- 14 Dumbbell Bicep Curls
- 10 Hammer Curls
- Max Reps of Tricep Bench Dips

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep bench dips

Triset

3 rounds of:
- 8 Zottman Curls
- 12 Cable Pushdowns
- Max Reps of Push Ups

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Engage your triceps as you extend your arms
- Keep your core tight

Cable rope tricep pushdowns

- Start in a plank position
- Bend at the elbows to come down
- Push through your hands extending your arms to come up

Push ups

Cool down:
3 rounds of:
- :30sec Childs Pose w/ Reach to Each Side
- 8 Scorpion Stretch
- :15sec Pectoral Stretch on Foam Roller

Biceps, Chest & Triceps

Community

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