Jump, Row, Press” Workout (Chest & Shoulder Alternation with Ring Dips)
Warm-Up
10-Calorie Row
Moderate pace, focusing on controlled strokes.
Jump Rope Challenge (30 Single Unders or Double Unders)
Burpee Penalty: Each missed jump increases burpees by 1 (first miss = 1 burpee, second miss = 2 burpees, etc.).
Main Workout
Dumbbell Bench Press (Major Lift)
Sets: 2 Warm-Up, 4 Working
Reps (Working Sets): 6
RIR: 3
Execution:
Gradually increase weight in warm-up sets.
Control the lowering phase, press explosively back up.
Aim for an RIR of 3 to maintain strength while ensuring proper fatigue management.
Seated Arnold Press (Shoulder)
Sets: 3
Reps: 8-10
RIR: 3
Execution:
Start with palms facing you at shoulder level.
Rotate outward as you press overhead.
Control the descent back to start.
Maintain an RIR of 3 to keep the intensity while preventing failure.
Ring Dips (Chest Emphasis)
Sets: 3
Reps: 8-10
Execution:
Keep rings close, lower with control.
Press back up, keeping core tight.
Scale with feet support or bands if needed.
Lateral Raises (Side Delts)
Sets: 3
Reps: 10-12
Execution:
Stand upright, slight bend in elbows.
Raise dumbbells to shoulder level.
Lower slowly, emphasizing outer shoulder.
Incline Dumbbell Bench Press
Sets: 3
Reps: 8-10
Execution:
Bench at 30-45° incline.
Lower dumbbells to feel stretch in upper chest.
Press without fully locking out to keep tension.
Rear Delt Fly
Sets: 3
Reps: 10-12
Execution:
Use a low incline bench or stand, leaning forward.
Move arms out and back in a reverse fly motion.
Squeeze shoulder blades together at the top.
Tricep Finisher
(Choose 1-2 Exercises)
Banded Tricep Pushdowns – 3 sets, max reps
Overhead Dumbbell Tricep Extensions – 3 sets, 12-15 reps
Close-Grip Push-Ups – 3 sets, max reps
(Perform as a superset if desired for an intense burn.)
Cool Down
Chest Stretch – 20-30 seconds per side.
Shoulder Stretch – Pull one arm across your body, 20 seconds each side.
Tricep Stretch – Reach behind your head, hold each side for 20 seconds.