Name: Playbook - Juli Bauer Roth - Gym Biceps & Triceps
Uploaded: 2025-11-04T16:47:55.426Z
Duration: 40 min
Description: Gym Biceps & Triceps

Time to strengthen some arms so you can lift your suitcase over your head next time you travel 💪🏻💪🏻 get itttttt!

- 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

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

Banded Bicep Curls

- stand on long band with band in each hand 
- Raise the band forward
- Lower to starting position

Banded front raises

Push Ups

Warm-up

- 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

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

Feet elevated tricep dips

Circuit 1

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

Cable rope tricep pushdowns

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell tricep kickbacks R

Dumbbell tricep kickbacks L

Circuit 2

- 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

Childs pose with stretch

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

Cat cow

- 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

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

Tricep stretch

Cool down

Gym Biceps & Triceps

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

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

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

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

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a 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

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

Kendra

Elyse

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

Katie

Loved this one! Challenging and rewarding!

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

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

The wall walks were definitely humbling. Very fun workout.

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

Nikki

Diana

Erica Cerami

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

Gym Biceps & Triceps

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