Name: Playbook - Juli Bauer Roth - Biceps, Chest & Triceps
Uploaded: 2023-01-29T17:56:24.784Z
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

Childs pose with stretch

Scorpion stretch

Pectoral stretch on foam roller

Cool down

Biceps, Chest & Triceps

Butt Kicker Day

20 Minute Arms & Abs (minimal equipment)

30 Minute DB Full Body

🔥🔥🔥🔥!!! This was AWESOME! More of these lower body burn workouts please 🙏

Christina

Booty Pump Day

Lindsey

Loved it! Quick and perfect for what I needed while my toddler napped.

Abby

Bodyweight Quick Cardio Day

Great movements I didn’t know I could do! Thanks for the push Juli

Natalie

That workout just kicked my ass and I loved every minute of it. I will be feeling that one all day.

Teri

Cable & DB Shoulders & Back

Fun, quick & engaging way to finish a workout!

Dana

Savana

This was 🔥 and such a quick, effective core workout!

Robyn

10-minute Abs

Carrie

Full Body Fun

Shannon

Thank you again for another great sweat sesh!!  Lower body on fire 🔥

Bridget

Gym Lower Body

Amy Zimmerman

Back, Lats, & Chest

Triceps, Biceps, & Shoulders

Great home workout to start the day!! Deceiving 😬

Nicole

Robin

20 Minute Cardio

Great full body workout Juli! I loved it! Keep them coming 😘

Kelly M

Dumbbell Full Body

PHEW! Loved starting with abs, great call!

Mary Ellen

Core Starter

Great workout! I love the variety of workouts within this program. There’s no way to get bored.

Great full body - sweat dripping - efficient workout!

Landmine Workout

Great workout - wish planet fitness had heavier barbells for glute bridges! 😬

Glutes, hamstrings, calves

OMG so tough but great! 😅 did this as an intro to a long break to strength training. Loved the body weight option 🙏🏻

Bodyweight Travel Workout

Loved this one! Upper body is nice and spicy now. I like how I can modify and use equipment I have at home. In this case, I used resistance bands. Thanks Juli!

Cable Upper Body

Denise

I loved this one! Took me 40 with a warm up which is perfect!!

Emily

15-Minute Full Body

Loved this lower body workout! Was simple enough to do in my home gym but still get in a great workout. Glute finisher was 🔥

Amanda

I don’t typically enjoy lower body days but this was enjoyable and the perfect amount of challenging. Thanks Juli!!

Dumbbell Lower Body

Core Finisher

I loved this workout! I received a Landmine for Christmas and these movements are awesome!

Tanya

What a awesome workout!!! Loved it! Thank you

Lewanna

Gym Full Body

This one kicked my butt!! The timer was so helpful to know when to rest or go to the next move. Don’t let the 18 minutes fool you! You will be WORKING

Brittany

so so so stoked to discover you on this app! I’ve been following your blog for years but hadn’t done your workouts yet. New Year’s resolution is to work my way through your daily workouts…I’m undecided which of your programs I want to buy!

Laura Cortez

18-Minute Cardio Blast Tabata

This was the perfect midday workout to squeeze in between meetings. Thank you for having so many options! I’ll never again think I don’t have time to workout.

Kristen Larson

Jodie

Perfect quick full body sweat!  Did this on vacation! Loved it

30 minute Dumbbell Full Body

The barbell is my favorite and this was comprehensive and challenging. Loved it!

Katie

Great workout! Definitely pushed myself. Forgot how strong I was was 💪

Ashley

Barbell Only Workout

Awesome workout during my business trip.  Thank you!

Claudia

Bodyweight Lower Body & Core

Jessica

Such a fun short workout! Loving the app so far! ❤️

This left me feeling like death…and it felt so good.

20 min DB Upper Body

Push-Pull Day with Glutes & Core

Holy guacamole that was a quick burn. I’m going to be feeling that for a few days. I love these quick burn workouts. Please keep the 15-20 minutes workouts coming!!!

Erika

Dumbbell Glute Finisher

Amber

I’ve followed Juli for a long time and have finally given her workouts a try. I was not disappointed! Great workout!

Jill

Cassi

Shoulder Intensive Dumbbell Workout

Modified a few movements but overall super fun and challenging!

It was amazing! It accidentally swiped to the next section before I got to give a five star review. 

I’ve been following you on Insta for years! All the way from Australia. 

I’ve been working out for years too. so should really invest in advanced! Which I assume is more than the monthly fee? 

I didn’t understand how to get the time working 

I’ll try and do the five star review next time.

Emma

Glutes & Hamstrings

Had to modify some but still made me sweat!  Holy moly

Debbie

SO Awesome! Love these workouts! 🙌🏼🤩

I’ve been looking for workouts/a program I could do from our home-gym that would incorporate more lifting, and Juli’s workouts fit the bill perfectly so far! Love that they’re grouped by target area too. I definitely walk away feeling like I had a fantastic workout.

Katy

Back & Shoulders

Angela Giles 

Really like the explanations along with the video. Missed having these pointers in the align program

Great full body workout! Suggestion for future enhancement would be the ability to track how much weight you’re lifting for each exercise so you can track your strength progress over time.

Ashton

Full Body Day

Short & sweet, but I worked up a sweat and heart was pumping!

Tess

Cardio Burner

I enjoy a full body workout and it included some familiar and some movements I don’t do (which is great!)

Jeanine

Loved it! Easy to follow and a great workout!

Biceps, Chest & Triceps

Community

More workouts from Juli Bauer Roth