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Charbel - TRX Suspension Training
Bulking
Advanced
None
Plan Details
The Charbel - TRX Suspension Training routine by bigbule33 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
NOMAD...the only workout program that you can you can follow everywhere and anywhere at any time...all you need is a suspension training kit and about an hour a day..this workout plan will strengthen your entire body and shred your core like never before...and the best part is that you can even make your own suspension training kit for less than $10!!! Who needs a gym? Get started with NOMAD today!!! -Exercise Demonstrations- Chest: TRX Chest Press, Flye, Clench, & Decline Push Up - http://youtu.be/4ISnGVdjT30 Triceps: TRX Flares - http://youtu.be/bIvr3WzGyLk TRX Skullcrusher - http://youtu.be/LtfvQKITKa8 Calves: TRX Standing Calf Raise - http://youtu.be/CeJ7z16a_8A TRX Single Leg Calf Raise - http://youtu.be/Rr-R94FDa3g Back: TRX Row & Reverse Flye - http://youtu.be/oJvtNA20pbw TRX Single Arm Row - http://youtu.be/EFqGyOSIY70 Biceps: TRX Curls - http://www.youtube.com/watch?v=zBqN8KvCuKA Shoulders: TRX Handstand Push Up - http://youtu.be/EuwkSLLygG0 TRX Clock Pull, TRX Swimmer Pull, TRX Push-Up Plus - http://www.youtube.com/watch?v=oG1ldPOO1xg Legs: TRX Single Leg Squat - http://youtu.be/4VUMnl8IX3w TRX Squat Jump - http://youtu.be/3qi0s7bINug TRX Lunge - http://youtu.be/yTeiiw_oF-U?t=1m28s TRX Leg Curl - http://youtu.be/fBKVnTvIRaw TRX Single Leg Deadlift - http://youtu.be/NA9tbaxM160 Abs: TRX Ab Exercises - http://www.youtube.com/watch?v=SBrBjpOa5rc -Suspension Training Kits- $10 - DIY Suspension Training Kit: http://youtu.be/OPNT5YYv07c $40 - WOSS 3000 Equalizer Suspension Trainer: http://www.amazon.com/WOSS-3000-Equalizer-Suspension-Trainer/dp/B005CV8LBW ...OR you can drop $200 on the official TRX Suspension Trainer: http://www.amazon.com/TRX-Suspension-Training-Basic-Kit/dp/B002YIA6SM
Routine detail
Mon
Chest, Triceps, Calves
Est. 74 min
9 exercises
TRX Chest Press
4 Sets x 10 Reps
TRX Decline Push Up
4 Sets x 10 Reps
TRX Flye
4 Sets x 10 Reps
TRX Clench
4 Sets x 10 Reps
TRX Skullcrusher
4 Sets x 10 Reps
TRX Flare Down
4 Sets x 10 Reps
TRX Side Flare
4 Sets x 10 Reps
TRX Standing Calf Raise
4 Sets x 25 Reps
TRX Single Leg Calf Raise
4 Sets x 25 Reps
Tue
Back, Biceps, Abs
Est. 74 min
15 exercises
TRX Single Arm Row
4 Sets x 10 Reps
TRX Reverse Flye
4 Sets x 10 Reps
TRX Row
4 Sets x 10 Reps
TRX Curl
4 Sets x 10 Reps
TRX Hammer Curls
4 Sets x 10 Reps
TRX Single Arm Curl
4 Sets x 10 Reps
TRX Crunch
1 Set x 15 Reps
TRX Pike
1 Set x 15 Reps
TRX Pendulum
1 Set x 15 Reps
TRX Pendulum to Crunch
1 Set x 15 Reps
TRX Standing Crunch
1 Set x 15 Reps
TRX Standing Oblique Twist
1 Set x 15 Reps
TRX Oblique Crunch
1 Set x 15 Reps
TRX Alternating Crunch
1 Set x 15 Reps
TRX Plank
1 Set
Wed
Shoulders & Calves
Est. 51 min
6 exercises
TRX Handstand Push Up
4 Sets x 10 Reps
TRX Clock Pull
4 Sets x 10 Reps
TRX Swimmer Pull
4 Sets x 10 Reps
TRX Push-Up Plus
4 Sets x 10 Reps
TRX Standing Calf Raise
4 Sets x 25 Reps
TRX Single Leg Calf Raise
4 Sets x 25 Reps
Thu
Legs & Abs
Est. 133 min
15 exercises
TRX Squat Jump
4 Sets x 15 Reps
TRX Single Leg Squat
4 Sets x 15 Reps
TRX Lunge
4 Sets x 15 Reps
TRX Single Leg Deadlift
4 Sets x 15 Reps
TRX Leg Curl
4 Sets x 15 Reps
TRX Crunch
1 Set x 15 Reps
TRX Pike
1 Set x 15 Reps
TRX Pendulum
1 Set x 15 Reps
TRX Pendulum to Crunch
1 Set x 15 Reps
TRX Standing Crunch
1 Set x 15 Reps
TRX Standing Oblique Twist
1 Set x 15 Reps
TRX Oblique Crunch
1 Set x 15 Reps
TRX Alternating Crunch
1 Set x 15 Reps
TRX Plank
1 Set
Running
1 Set
Fri
Chest, Triceps, Calves
Est. 74 min
9 exercises
TRX Chest Press
4 Sets x 10 Reps
TRX Decline Push Up
4 Sets x 10 Reps
TRX Flye
4 Sets x 10 Reps
TRX Clench
4 Sets x 10 Reps
TRX Skullcrusher
4 Sets x 10 Reps
TRX Flare Down
4 Sets x 10 Reps
TRX Side Flare
4 Sets x 10 Reps
TRX Standing Calf Raise
4 Sets x 25 Reps
TRX Single Leg Calf Raise
4 Sets x 25 Reps
Sat
Back, Biceps, Abs
Est. 74 min
15 exercises
TRX Single Arm Row
4 Sets x 10 Reps
TRX Reverse Flye
4 Sets x 10 Reps
TRX Row
4 Sets x 10 Reps
TRX Curl
4 Sets x 10 Reps
TRX Hammer Curls
4 Sets x 10 Reps
TRX Single Arm Curl
4 Sets x 10 Reps
TRX Crunch
1 Set x 15 Reps
TRX Pike
1 Set x 15 Reps
TRX Pendulum
1 Set x 15 Reps
TRX Pendulum to Crunch
1 Set x 15 Reps
TRX Standing Crunch
1 Set x 15 Reps
TRX Standing Oblique Twist
1 Set x 15 Reps
TRX Oblique Crunch
1 Set x 15 Reps
TRX Alternating Crunch
1 Set x 15 Reps
TRX Plank
1 Set
Sun
Shoulders & Calves
Est. 51 min
6 exercises
TRX Handstand Push Up
4 Sets x 10 Reps
TRX Clock Pull
4 Sets x 10 Reps
TRX Swimmer Pull
4 Sets x 10 Reps
TRX Push-Up Plus
4 Sets x 10 Reps
TRX Standing Calf Raise
4 Sets x 25 Reps
TRX Single Leg Calf Raise
4 Sets x 25 Reps
