NOMAD - TRX Suspension Training
Shared By : b_hurd
Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 480 / 9797

Average Rating

70

60 votes

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Track this workout in our app, download below
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Description

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

Monday Chest, Triceps, Calves
Muscle Exercise Name Timer Reps Sets Track

Chest

TRX Chest Press 60 sec 10 4 Progress Chart

Chest

TRX Decline Push Up 60 sec 10 4 Progress Chart

Chest

TRX Flye 60 sec 10 4 Progress Chart

Chest

TRX Clench 60 sec 10 4 Progress Chart

Triceps

TRX Skullcrusher 60 sec 10 4 Progress Chart

Triceps

TRX Flare Down 60 sec 10 4 Progress Chart

Triceps

TRX Side Flare 60 sec 10 4 Progress Chart

Lower Legs

TRX Standing Calf Raise 60 sec 25 4 Progress Chart

Lower Legs

TRX Single Leg Calf Raise 60 sec 25 4 Progress Chart
Tuesday Back, Biceps, Abs
Muscle Exercise Name Timer Reps Sets Track

Back

TRX Single Arm Row 60 sec 10 4 Progress Chart

Back

TRX Reverse Flye 60 sec 10 4 Progress Chart

Back

TRX Row 60 sec 10 4 Progress Chart

Biceps

TRX Curl 60 sec 10 4 Progress Chart

Biceps

TRX Hammer Curls 60 sec 10 4 Progress Chart

Biceps

TRX Single Arm Curl 60 sec 10 4 Progress Chart

Abs

TRX Crunch 60 sec 15 1 Progress Chart

Abs

TRX Pike 60 sec 15 1 Progress Chart

Abs

TRX Pendulum 60 sec 15 1 Progress Chart

Abs

TRX Pendulum to Crunch 60 sec 15 1 Progress Chart

Abs

TRX Standing Crunch 60 sec 15 1 Progress Chart

Abs

TRX Standing Oblique Twist 60 sec 15 1 Progress Chart

Abs

TRX Oblique Crunch 60 sec 15 1 Progress Chart

Abs

TRX Alternating Crunch 60 sec 15 1 Progress Chart

Abs

TRX Plank 60 sec - 1 Progress Chart
Wednesday Shoulders & Calves
Muscle Exercise Name Timer Reps Sets Track

Shoulders

TRX Handstand Push Up 60 sec 10 4 Progress Chart

Shoulders

TRX Clock Pull 60 sec 10 4 Progress Chart

Shoulders

TRX Swimmer Pull 60 sec 10 4 Progress Chart

Shoulders

TRX Push-Up Plus 60 sec 10 4 Progress Chart

Lower Legs

TRX Standing Calf Raise 60 sec 25 4 Progress Chart

Lower Legs

TRX Single Leg Calf Raise 60 sec 25 4 Progress Chart
Thursday Legs & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

TRX Squat Jump 60 sec 15 4 Progress Chart

Upper Legs

TRX Single Leg Squat 60 sec 15 4 Progress Chart

Upper Legs

TRX Lunge 60 sec 15 4 Progress Chart

Upper Legs

TRX Single Leg Deadlift 60 sec 15 4 Progress Chart

Upper Legs

TRX Leg Curl 60 sec 15 4 Progress Chart

Abs

TRX Crunch 60 sec 15 1 Progress Chart

Abs

TRX Pike 60 sec 15 1 Progress Chart

Abs

TRX Pendulum 60 sec 15 1 Progress Chart

Abs

TRX Pendulum to Crunch 60 sec 15 1 Progress Chart

Abs

TRX Standing Crunch 60 sec 15 1 Progress Chart

Abs

TRX Standing Oblique Twist 60 sec 15 1 Progress Chart

Abs

TRX Oblique Crunch 60 sec 15 1 Progress Chart

Abs

TRX Alternating Crunch 60 sec 15 1 Progress Chart

Abs

TRX Plank 60 sec - 1 Progress Chart

Cardio

Running Running 60 min - - Progress Chart
Friday Chest, Triceps, Calves
Muscle Exercise Name Timer Reps Sets Track

Chest

TRX Chest Press 60 sec 10 4 Progress Chart

Chest

TRX Decline Push Up 60 sec 10 4 Progress Chart

Chest

TRX Flye 60 sec 10 4 Progress Chart

Chest

TRX Clench 60 sec 10 4 Progress Chart

Triceps

TRX Skullcrusher 60 sec 10 4 Progress Chart

Triceps

TRX Flare Down 60 sec 10 4 Progress Chart

Triceps

TRX Side Flare 60 sec 10 4 Progress Chart

Lower Legs

TRX Standing Calf Raise 60 sec 25 4 Progress Chart

Lower Legs

TRX Single Leg Calf Raise 60 sec 25 4 Progress Chart
Saturday Back, Biceps, Abs
Muscle Exercise Name Timer Reps Sets Track

Back

TRX Single Arm Row 60 sec 10 4 Progress Chart

Back

TRX Reverse Flye 60 sec 10 4 Progress Chart

Back

TRX Row 60 sec 10 4 Progress Chart

Biceps

TRX Curl 60 sec 10 4 Progress Chart

Biceps

TRX Hammer Curls 60 sec 10 4 Progress Chart

Biceps

TRX Single Arm Curl 60 sec 10 4 Progress Chart

Abs

TRX Crunch 60 sec 15 1 Progress Chart

Abs

TRX Pike 60 sec 15 1 Progress Chart

Abs

TRX Pendulum 60 sec 15 1 Progress Chart

Abs

TRX Pendulum to Crunch 60 sec 15 1 Progress Chart

Abs

TRX Standing Crunch 60 sec 15 1 Progress Chart

Abs

TRX Standing Oblique Twist 60 sec 15 1 Progress Chart

Abs

TRX Oblique Crunch 60 sec 15 1 Progress Chart

Abs

TRX Alternating Crunch 60 sec 15 1 Progress Chart

Abs

TRX Plank 60 sec - 1 Progress Chart
Sunday Shoulders & Calves
Muscle Exercise Name Timer Reps Sets Track

Shoulders

TRX Handstand Push Up 60 sec 10 4 Progress Chart

Shoulders

TRX Clock Pull 60 sec 10 4 Progress Chart

Shoulders

TRX Swimmer Pull 60 sec 10 4 Progress Chart

Shoulders

TRX Push-Up Plus 60 sec 10 4 Progress Chart

Lower Legs

TRX Standing Calf Raise 60 sec 25 4 Progress Chart

Lower Legs

TRX Single Leg Calf Raise 60 sec 25 4 Progress Chart