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TRX / SUSPENSION TRAINER PUSH / PULL WEEKLY ROUTINE

By FIT GENT

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 2 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This is a simple PUSH/PULL weekly workout routine that can be done 4x/week for only 25minutes. This can be done using the TRX at home or at the gym.


WEEKLY BREAKDOWN

DAY 1(MONDAY) - PUSH WORKOUT

DAY 2(TUESDAY) - PULL WORKOUT

DAY 3(WEDNESDAY) - OFF

DAY 4(THURSDAY) - PUSH WORKOUT

DAY 5(FRIDAY) - PULL WORKOUT

DAY 6(SATURDAY) - OFF

DAY 7(SUNDAY) - OFF

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Media

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Workout Overview

Week 1

Day 1: PUSH DAY

Day 2: PULL DAY

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


PUSH DAY

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Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration
1. Suspension Inverted Shoulder Press
3 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Suspension Single Leg Jump demonstrationPlay Suspension Single Leg Jump demonstration
2. Suspension Single Leg Jump
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Suspension Fly▶
3. Suspension Fly
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
TRX One Arm Extension▶
4. TRX One Arm Extension
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
TRX Front Raise▶
5. TRX Front Raise
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

PULL DAY

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Suspension One Arm Row demonstrationPlay Suspension One Arm Row demonstration
1. Suspension One Arm Row
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
TRX Single Leg Curl▶
2. TRX Single Leg Curl
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Suspension Jack-knife Pike demonstrationPlay Suspension Jack-knife Pike demonstration
3. Suspension Jack-knife Pike
3 sets, 15 - 20 reps, (rest 45s)
Show Alternative Exercises
Suspended Back Fly demonstrationPlay Suspended Back Fly demonstration
4. Suspended Back Fly
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
TRX Hanging Hercules Curl▶
5. TRX Hanging Hercules Curl
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

Date Created: 1/24/2021, UTC


Last Updated: 2/1/2021, UTC

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