Name: Playbook - Juli Bauer Roth - Day 1 Gym or Home: Shoulders, Chest & Biceps
Uploaded: 2024-04-27T16:18:39.035Z
Duration: 46 min
Description: Day 1 Gym or Home: Shoulders, Chest & Biceps

Really great!! I’m loving the layout, thank you!!

Shelly

It was great! Loved the circuits and got my HR bumping

Wafa

Amanda

Karyl

Loved the variety of exercises and the fact I didn’t need to move around the gym at all.

Kaylan

I’ve been following PaleOMG for years and am really impressed with my first workout! Love the programming and interface so far!

Ashley

It was a good workout for me. I’m 64 and it feels good to be able to do a workout all the way through.

Michelle Delao

Equipment needed:
✅ long band
✅ dumbbells
✅ bench

- 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

Quadruped T-spine rotation R

Quadruped T-spine rotation L

- 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

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

Banded Bicep Curls

- Pull the band towards your hairline while simultaneously pulling your hands apart. The band should be stretched towards you as well as between your hands. Exhale as you pull the band.

Banded face pulls

Biceps & Shoulder Warm-up

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Circuit 1

- Stand with your feet about shoulder-width apart holding onto dumbbells in front of thighs
- Lift the weights upward with palms facing down, with a slight bend in the elbows
- Pause briefly when your arms are horizontal to the floor.
- Lower the dumbbells to the starting position with a slow and controlled motion

Dumbbell Front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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 R

Dumbbell preacher curls L

Circuit 2

- 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

- With a dumbbell in each hand, bend at the hips
- Sweep the dumbbells back and up, so they meet above your head.
- Lower back down to the starting position

Bent over around the world

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (L)

Dumbbell snatch (R)

Circuit 3

- Lay on a bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- 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

Circuit 4

Thoracic mobilization on foam roller

Downward Dog with Foot Pedal

Thread the needle stretch R

Thread the needle 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

Shoulder stretch R

Shoulder stretch L

Cool Down

Day 1 Gym or Home: Shoulders, Chest & Biceps

Welcome To My 7-Day Program

The cable leg extensions were good, but I would like to see where you placed the anchor and more explanation of knee/leg placement to get the proper abduction movement. Thank you!!!!

Jessica

Day 2 Gym: Hamstrings & Glutes

Easy to use app! I am an ex-CrossFitter who is looking for some traditional weight lifting that is doable in my home gym. Love that the workouts are not over complicated. Great demo videos. Looking forward to getting started. Thanks Juli!

Kristen

Meghan

Day 2 Home: Hamstrings & Glutes

Suzanne

Day 3 Gym or Home: Core

Maria Laura

Day 4 Gym: Full Body Strength + HIIT

I enjoyed it. Looking for alternatives to bench jumps

Anke

Great workout. Other than walking I’ve been pretty sedentary. This really got my heart pumping and showed me that I need to keep up my exercise routine. Great variety and instruction Juli

Day 1 Gym or Home: Shoulders, Chest & Biceps

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