Name: Playbook - Juli Bauer Roth - Short & Sweet Upper Body
Uploaded: 2024-04-27T16:18:41.303Z
Duration: 35 min
Description: Short & Sweet Upper Body

Short and sweet, just how I love my workouts

Great workout - just hard to do 3 different tonal exercises where you have to change the handle each time...for three sets. Enjoyed the workout though!

Briana

Perfect length for a Friday evening workout!

Katie

Sometimes you just want in and out of the gym. To put your headphones in and just bust it out. And that’s exactly what this workout is! We are working the biceps, triceps, back, and chest in this one, but you don’t have to spend a ton of time in the gym to get it done! Be sure to check out the description of both circuits to see the RPE (rate of perceived exertion) to help you choose your weights accordingly! Enjoy!!

2 rounds of:
10 plank shoulder taps
6 push ups
12 banded face pulls

Plank shoulder taps

Push Ups

- 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

Warm-up

Since reps are a bit lower with this circuit compared to the second one, I want these weight to feel heavy. The RPE should feel as followed:

Incline press - 8 RPE, meaning you could complete 2 more reps, if needed 

Press - 9.5 RPE, meaning you could not complete another rep, but you may be able to do more weight, if needed 

Curls - 9.5 RPE, meaning you could not complete another rep, but you may be able to do more weight, if needed 

3 rounds of:
10 incline dumbbell chest press
8 dumbbell chest press 
20 seated alternating dumbbell curls

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. 
- On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. 
 Gently touch the dumbbells to your chest. On an exhale, press your arms upwards

Dumbbell chest press

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

Seated alternating dumbbell curl

Dumbbell Circuit

This circuit will be a little lower compared to the first one. The RPE should feel as followed:

Row - 7 RPE, meaning you could complete 3 more reps, if needed

Pulldowns - 8 RPE, meaning you could complete 2 more reps, if needed

Pushdowns - 8 RPE, meaning you could complete 2 more reps, if needed

3 rounds of:
12 seated cable row
15 straight arm lat pulldowns
15 cable rope tricep pushdowns

- Pull towards your body
- Engage your back as you pull towards you
- Keep your core engaged

Seated cable row

- Attach a wide-grip bar or lat bar to one of the higher points on the cable machine.
- Grab the handle with an overhand grip. Your grip should be slightly wider than your shoulders.
- Take a couple steps away from the cable machine to move the weight off of the cable stack. Your arms should be long in front of your body—without hyperextending your elbows.
- While maintaining long arms, initiate the downward movement by squeezing your lats and pulling the bar toward your hips. Allow your shoulder blades to move naturally.
- Squeeze your lats at the bottom position.
- Begin the upward movement. While maintaining your alignment, allow your arms to slowly return to the starting position. The weight should not contact the weight stack.

Straight arm lat pulldown

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

Cable rope tricep pushdowns

Cable Circuit

2 rounds of:
:45s Childs pose with reach to each side 
:45s thoracic mobilization on foam roller
:45s chest opener on foam roller

Childs pose with stretch

Thoracic mobilization on foam roller

- Place the foam roller vertically on the floor and lie your head, back, and butt upon it so that you are fully supported. Bend your knees and plant both feet into the ground. 
- Cactus your arms so that your hands are by your ears, elbows bent at 90 degrees. Bring the arms as close to the floor as you can. Hold for 2 seconds then bring your arms together or move them up and down towards your head

Chest opener on Foam Roller

Cool down

Short & Sweet Upper Body

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

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

Valerie Grogan

Biceps & Triceps

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!

Short & Sweet Upper Body

Community

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