JRT Strength Workout Back 1

BACK WORKOUT: BLOCK 1

Start with the Warm Up and then complete each round in order
Exercise demonstration videos are provided below

WARM UP

Click Play and follow along with the Warm-Up video below

THE WORKOUT

Complete each round in order. Increase the weight on each set. Rest 1 minute between rounds
Exercise demonstration videos are provided below

Round 1

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Pull Overs

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Pull Overs

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Pull Overs

8 Reps

Rest 1 Minute

Round 2

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Bent Over Reverse Grip Row

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Bent Over Reverse Grip Row

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Bent Over Reverse Grip Row

8 Reps

Rest 1 Minute

Round 3

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Reverse Fly

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Reverse Fly

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Reverse Fly

8 Reps

Rest 1 Minute

Round 4

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Single Arm Dumbbell Bent Over Rows

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Single Arm Dumbbell Bent Over Rows

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Single Arm Dumbbell Bent Over Rows

8 Reps

Rest 1 Minute

Round 5

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Wide Grip Pull Ups

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Wide Grip Pull Ups

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Wide Grip Pull Ups

8 Reps

EXERCISE DEMONSTRATION VIDEOS

Here are demonstration videos of all the exercises in this workout

Single Unders

Double Unders

Dumbbell Pull Overs

Dumbbell Bent Over Reverse Grip Rows

Standing Dumbbell Reverse Flys

Single Arm Dumbbell Bent Over Rows

Wide Grip Pull Ups

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