JRT Strength Workout Chest 1

CHEST 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

Flat Dumbbell Bench Press

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Flat Dumbbell Bench Press

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Flat Dumbbell Bench Press

8 Reps

Rest 1 Minute

Round 2

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Incline Dumbbell Bench Flys

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Incline Dumbbell Bench Flys

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Incline Dumbbell Bench Flys

8 Reps

Rest 1 Minute

Round 3

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Incline Dumbbell Bench Press

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Incline Dumbbell Bench Press

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Incline Dumbbell Bench Press

8 Reps

Rest 1 Minute

Round 4

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Close Grip Dumbbell Bench Press

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Close Grip Dumbbell Bench Press

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Close Grip Dumbbell Bench Press

8 Reps

Rest 1 Minute

Round 5

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Decline Push Ups

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Decline Push Ups

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Decline Push Ups

8 Reps

EXERCISE DEMONSTRATION VIDEOS

Here are demonstration videos of all the exercises in this workout

Single Unders

Double Unders

Flat Dumbbell Bench Press

Incline Dumbbell Flys

Incline Dumbbell Bench Press

Close Grip Bench Press

Decline Push Ups

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