Name: Playbook - Juli Bauer Roth - Shoulder Intensive Dumbbell Workout
Uploaded: 2024-02-24T21:26:48.339Z
Duration: 40 min
Description: Shoulder Intensive Dumbbell Workout

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

Exactly what I needed. Loved this workout!

Megan

This is a shoulder intensive dumbbell workout that includes some back and biceps! Hope you enjoy it!!

Warm-up:
3 rounds of:
5 inchworms
5 cat cow
10 plate arm circles, each direction
6 burpees 

3 rounds of:
20 Dumbbell Chest Press
14 Seated Shoulder Press

3 rounds of:
10 Dumbbell preacher curls, each side
10 Dumbbell lateral raise

3 rounds of: 
12 Single arm dumbbell row, each side
10 Dumbbell front raise

4 rounds of:
6 Push ups
14 Plank shoulder taps 

Cool down
2 rounds of:
6 quadruped t-spine rotation, each side
10 pectoral stretch on foam roller
10 scorpion stretch

Inchworms

Cat cow

Plate or dumbbell arm circles

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Warm-up

Dumbbell chest press

Seated dumbbell shoulder press

Chest & shoulders starter

- 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

- 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

Biceps and shoulders

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Back and shoulders

Push ups

Plank shoulder taps

Chest and shoulders finisher

Quadruped t-spine rotation

Pectoral stretch on foam roller

Scorpion stretch

Cool down

Shoulder Intensive Dumbbell Workout

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