Name: Playbook - Juli Bauer Roth - Biceps & Triceps
Uploaded: 2024-04-27T16:18:39.414Z
Duration: 40 min
Description: Biceps & Triceps

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

Valerie Grogan

Time to concentrate on those arms of yours 💪🏻💪🏻

Equipment needed:
✅ dumbbells
✅ bench
✅ cable machine
✅ pull up rig

- 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

10 REPS EACH DIRECTION 

- Keep your arms extended
- Keep your core engaged

Plate arm circles

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Place band under or around feet to create enough tension 
- Grab band with both hands and curl, engaging the bicep

Banded Bicep Curls

Quadruped t-spine rotation R

Quadruped t-spine rotation L

Plank shoulder taps

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

Warm-up

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement

Seated alternating dumbbell curl

- 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

Circuit

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

Cable rope tricep pushdowns

10 REPS PER SIDE

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Kneeling side stretch R

Kneeling side stretch L

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Shoulder stretch R

Shoulder stretch L

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

Biceps & Triceps

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

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

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

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

Gym Full Body

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

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

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

Glutes

TRX Upper Body & Core

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

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

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

Nikki

Nichole

Diana

Erica Cerami

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

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

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

Biceps & Triceps

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