JRT Strength Workout Arms 1

ARMS 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

Standing Dumbbell Bicep Curls

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Bicep Curls

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Bicep Curls

8 Reps

Rest 1 Minute

Round 2

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell 1-1-2 Hammer Curls

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell 1-1-2 Hammer Curls

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell 1-1-2 Hammer Curls

8 Reps

Rest 1 Minute

Round 3

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Supination Curls

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Supination Curls

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Supination Curls

8 Reps

Rest 1 Minute

Round 4

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Close Grip Chin Ups

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Close Grip Chin Ups

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Close Grip Chin Ups

8 Reps

Rest 1 Minute

Round 5

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Tricep Extensions

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Tricep Extensions

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Standing Dumbbell Tricep Extensions

8 Reps

Rest 1 Minute

Round 6

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Tricep Kickbacks

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Tricep Kickbacks

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Tricep Kickbacks

8 Reps

Rest 1 Minute

Round 7

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Skull Crushers

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Skull Crushers

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Dumbbell Skull Crushers

8 Reps

Rest 1 Minute

Round 8

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Chair Dips

15 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Chair Dips

12 Reps

Jump Rope

25 DOUBLE UNDERS
or 50 SINGLES

Chair Dips

8 Reps

EXERCISE DEMONSTRATION VIDEOS

Here are demonstration videos of all the exercises in this workout

Single Unders

Double Unders

Standing Dumbbell Bicep Curls

Standing Dumbbell 1-1-2 Hammer Curls

Standing Dumbbell Supination Curls

Close Grip Chin Ups

Standing Dumbbell Tricep Extensions

Dumbbell Tricep Kickbacks

Dumbbell Skull Crushers

Chair Dips

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