Suspension Trainer Bodybuilding Workout Plan – Fitness Volt – Fitness Volt

Suspension Trainer Bodybuilding Workout Plan – Fitness Volt – Fitness Volt

There is no denying the effectiveness of gym-based workouts for building muscle and strength. Freeweights and resistance training machines are one of the most convenient ways to overload your muscles plus sculpt the body of your dreams.

But , not everyone wants to lock themselves away in an air-conditioned room for several hours per week, especially during the summer. You may even prefer to train outside the gym, for example , in your home or garage.

Bodyweight exercises are an excellent non-gym training option, and you can do them anywhere and anytime.

However , unless you are prepared to spend time learning and mastering things like planch push-ups, muscle-ups , and pistol squats, you will probably be limited to a handful of basic exercises, which will soon become boring.

But , before you write off bodyweight training as being ineffectual, it’s worth mentioning that there is a way to expand your calisthenic workout library without having to become a gymnast.

We’re talking about suspension training.

Suspension trainers like the TRX plus suspended rings are one of the best ways to make bodyweight training more effective. Plus, using a suspension trainer means that you can replicate many freeweight and machine exercises using just your body weight.

Lengthen or shorten the straps or move your feet to change the angle of your body and the difficulty of your workout. Suspension training is as easy or as hard as you need it to be – just like working with freeweights or resistance machines.

All you need is a suspension training device and somewhere to hang it.

So , for this article, we’re going to provide you with a four-way split bodybuilding training program built around suspension coaching. Armed with your TRX gadget or similar, you can work out anywhere and anytime and build muscle mass without weights.

Suspension Trainer Workout Strategy – Overview

This suspension trainer bodybuilding exercise hits all your major muscles once per week using a four-way divided. That means you’ll be teaching on four separate days.

But , as it’s a bodybuilding program, and bodybuilders LOVE to train their arms, you’ll actually get to work your biceps and triceps twice a week.

So , your weekly schedule looks like this:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest & Triceps Back & Biceps Rest Legs & Abs Rest Shoulders & Arms Rest

Feel free to move the workouts if you need to but try to keep them in the same order. The workouts have been programmed to avoid overlaps and provide plenty of time for rest plus recovery.

For example , it would be a mistake to train your shoulders the day after hitting your chest, as these training times involve many of the same muscle tissue.

Here are your four workouts:

Workout 1 – Chest and Triceps

# Exercise Sets Reps Recovery
1 Upper body Eccentric Fly 3 8-15 60-90 seconds
2 Chest Press 3 8-15 60-90 seconds
3 Push-up/Fly Combo 3 8-15 60-90 seconds
4 Atomic Push-up 3 8-15 60-90 seconds
5 Triceps Extension 3 8-15 60-90 mere seconds
6 Triceps Dip 3 8-15 60-90 seconds

Workout 2 – Back and Biceps   

# Exercise Sets Repetitions Recovery
one Pull-up 3 8-15 60-90 seconds
2 Single-arm Row a few 8-15 60-90 seconds
3 Inverted Row 3 8-15 60-90 secs
4 Face Pull 3 8-15 60-90 seconds
5 Hercules Curl 3 8-15 60-90 seconds
6 Biceps Curl three or more 8-15 60-90 seconds

Workout 3 – Legs and Abs  

# Exercise Sets Reps Recovery
1 Pistol Squat 3 8-15 60-90 seconds
two Split Squat several 8-15 60-90 seconds
3 Sissy Squat 3 8-15 60-90 seconds
4 Curl Bridge 3 8-15 60-90 seconds
5 Body Saw 3 8-15 60-90 seconds
six Oblique Crunch 3 or more 8-15 60-90 seconds

Exercise 4 – Shoulders plus Arms

# Workout Sets Reps Recuperation
1 Pike Push-up 3 8-15 60-90 seconds
2 Lift Y Row 3 8-15 60-90 mere seconds
3 Rear Delt Fly 3 8-15 60-90 seconds
four Triceps Kickback 3 8-15 60-90 seconds
5 Chest Hug 3 8-15 60-90 secs

Of course , before you begin any workout, you need to spend a few minutes warming up and preparing the body for what you’re about to do. This will not only make your training more productive, but could lower your risk of injury, too.

So , start with a couple of minutes of easy cardio followed by some  dynamic mobility and flexibility   exercises for the muscles you’re going to train. Finish your own warm-up with a couple of light sets of the first exercise of the workout you are going to do to ensure that you are 100% ready to go.

Suspension Trainer Workout Plan Exercise Instructions

There are two ways to do any workout – the right way and the wrong way. The right way is safe and effective, while the wrong way isn’t! So , when in doubt, use less weight, focus on your technique, and remember that injuries are often avoidable if you train with good form and an appropriate level of level of resistance.

Remember to adjust the length of the straps of your suspension trainer to determine the difficulty of each exercise. Ideally, you should reach muscular failure within the specified 8-15 rep range.

Workout 1 – Chest and Triceps

Chest And Triceps Workout
Chest And Triceps Exercise

1 . Chest Eccentric Fly

You are 20 to 30-percent stronger eccentrically than you are concentrically. More simply put, you can lower more weight than you can lift. This particular exercise makes the most of this phenomenon to really hit your pecs hard.

How to do it:

  1. Adjust your suspension trainer so that the handles are about hip height. Hold the handles and adopt the push-up position with your arms straight and core braced.
  2. Open your own arms and lower your chest down toward the floor. Get a good stretch at the bottom of your rep but take care not to hyperextend your shoulders.
  3. Bring your hands in, and then push yourself back up to the starting position.
  4. Repeat until you are no longer able to control your descent.

2 . Chest Press

The chest press is a classic suspension system trainer exercise. Having already fatigued your muscles eccentrically, this particular exercise should provide a good challenge for your pecs plus produce a deep burn and powerful pump.

How to do it:

  1. Adjust your suspension trainer so that the handles are usually about hip height. Contain the handles and adopt the particular push-up position with your hands straight and core braced.
  2. Bend your arms and lower your upper body down between your hands. Make sure you keep your body straight.
  3. Extend your arms and return to the beginning position.

3. Push-up/Fly Combo

This funky-looking exercise involves doing a push-up with one arm and a suspension trainer fly with the other to provide an uniquely challenging chest workout.

How to do it:

  1. Using one suspension system trainer strap only, change the handle, so it is a few inches above the floor.
  2. Adopt the push-up position with one hand on the floor and the other holding the handle.
  3. Bend your arm plus lower your chest toward the ground as you push the suspension trainer handle out and away to the side.
  4. Return to the starting position and repeat.
  5. On completion of your set, rest for a moment and then switch arms.

4. Atomic Push-up

The atomic push-up is part chest exercise and component abs exercise. This is the last move for your chest, so make sure you don’t hold back and give it everything you’ve got!

How to do it:

  1. Adjust the particular straps, so the handles are around knee height. Adopt the push-up position with your feet in the handles. Brace your own core and place your hands a little wider than shoulder-width apart.
  2. Bend your elbows and lower your chest to the floor.
  3. Extend your arms after which bend your legs plus pull your knees into your upper body.
  4. Extend your own legs and then bend your arms again.
  5. Continue until your pecs or abs reach failure.

5. Triceps Extension

This suspension trainer exercise is basically a bodyweight skull crusher . However , with no barbell to come crashing down on your own noggin, you can train your triceps to failure in complete safety. After all, skull crushers are so-called for a very good reason!

How to do it:

  1. Shorten your suspension system straps to about waist height. Hold a handle in each hand with an overhand grip. Extend your own arms out in front of you and lean into the handles. Your upper arms should be parallel with each other and the floor.
  2. Bend your elbows and lower your head between your hands. Get a good stretch in your triceps.
  3. Extend your arms and repeat.
  4. Your shoulders should remain relatively stationary throughout this exercise, and most of the movement should come from your elbows.

6. Tris Dip

Dips work your chest and triceps , making them the perfect way to end this workout. Suspension instructor dips are significantly more difficult than bench and seite an seite bar dips. You’ll need to work extra hard to stop the handles swinging away from you, which will increase muscle activation.

How to do it:

  1. Adjust the strap on your suspension trainer to around hip height. Stand between the handles and hold them with a parallel, palms-in grip. Place your feet slightly in front of you plus support your weight on your hands.
  2. Bend your own elbows and descend until your upper arms are roughly parallel to the floor.
  3. Extend your arms and repeat.
  4. The further you place your feet out in front of you, the particular harder this exercise becomes, so adjust your feet accordingly.

Workout 2 – Back and Biceps

Back And Biceps Workout
Back And Biceps Workout

1 . Pull-up

Pull-ups are a classic back-building exercise. Working your own lats and lower traps, as well as your biceps, this move is one exercise you cannot afford to skip. Suspension coach pull-ups are a little easier than regular pull-ups because your ft remain on the floor.

How to do it:

  1. Shorten the band on your TRX so that, when you sit beneath the handles, you can just about reach them.
  2. Holding the deals with and with your legs out straight in front of you, bend your arms and pull yourself up. Allow your wrists to rotate naturally.
  3. Extend your arms and repeat.
  4. Supercharge this exercise by keeping your legs straight and lifting them off the floor as you pull your self up. This is called an L-pull-up.

2 . Single-arm Row

A lot of people are usually surprised to learn that they can perform single-arm exercises with a suspension system trainer. All you need to do is thread one handle through the other to create a secure grip for one hand. This single-limb exercise is an excellent alternative to single-arm dumbbell rows. It will help identify and fix left-to-right strength and muscle size imbalances.

How to do it:

  1. Adjust the straps, so the handles are at waist height. Grip the handles in one hand and lean back, foot flat on the floor, and legs straight.  
  2. Bend your arm and, without twisting your shoulders or your hips, pull yourself up to the handle. Extend your own arm and repeat. Once you have completed all your reps, switch arms and do the same number of reps on the other.
  3. Make this exercise harder by extending the shoulder straps and leaning further back. Make it easier by shortening the straps and putting your body at a shallower angle.

3. Inverted Row

Inverted rows, also known as incline rows and Australian pull-ups , work your latissimus dorsi, mid traps, and rhomboids and involves your erector spinae too. This suspension trainer exercise is an excellent spine-friendly alternative for things like bent-over rows and seated rows.

How to get it done:

  1. Change your suspension trainer to around waist height. Sit on the floor below the straps. Grab the handles and, with your arms straight, place your feet flat on the floor and lift your hips up so your knees, hips, and shoulders form a straight line.
  2. Keeping your body straight and your core tight, bend your arms plus pull your body up to the grips. Keep your elbows close to your sides and your wrists directly.
  3. Extend your own arms and repeat.
  4. Make this exercise easier by bending your hip and legs or harder by placing your feet on an exercise bench.

4. Face Pulls

Face pulls are typically performed using an adjustable pulley device and a rope handle. They work all the muscles across and between your shoulder blades, namely your rhomboids and mid-traps. This exercise also involves your posterior deltoids. Face pulls are not just a great exercise for upper back size and strength. They are also good for your posture.

How to do it:

  1. Hold a manage in each hand and lean back so your arms are straight. Turn your palms down to face the ground.
  2. Keeping the body straight, bend your hands and pull your head up between the handles. Keep your neck neutral – do not thrust your head forward.
  3. Extend your arms plus repeat.
  4. Make this exercise harder by moving your feet further away and leaning back more. Make it simpler by keeping your body more upright.

5. Hercules Curl

The Hercules curl is an unilateral or even single-limbed exercise for your biceps. While somewhat unusual, this exercise will provide an intense biceps contraction and build a higher biceps peak.

How to do it:

  1. Hold your suspension system trainer handle in one hands and stand sideways onto your anchor point. Then, together with your feet together, extend your own arm and lean away until your arm will be straight. Brace your core.
  2. Flex your biceps, bend your elbow, and curl yourself toward the handle. Really hit that biceps flex hard!
  3. Extend your own arm and repeat. Swap sides and do the same quantity of reps with your opposite arm.

6. Biceps Snuggle

This exercise looks and feels a little like preacher curls. Preacher curls were one of the favorite exercises of two-time Mr. Olympia winner Larry Scott , who was famous for his amazing biceps.

How you can do it:

  1. Hold the handles of your suspension trainer using an underhand hold. Extend your arms plus lean back until your elbows are straight.
  2. Keeping your primary braced and your body rigid, flex your elbows, and curl your head up to your hands.
  3. Extend your own arms and repeat.

Workout 3 – Hip and legs and Abs

Bigger Legs

1 . Pistol Squat

Single leg squats, AKA pistols , are a hard exercise to learn and master. Using a suspension trainer makes balancing a whole lot easier, and you can use your arms to take some of the weight off your legs. This makes pistols much more accessible and manageable.

How to do it:

  1. Hold the handles of the suspension trainer and step back, so your arms are extended in front of you. Shift your weight onto one leg.
  2. Bend your supporting knee and squat down as far as you comfortably can. Lengthen your opposite leg away in front of you. Use your arms as much or as little as necessary.
  3. Drive your foot into the floor and stand back up. Continue for the required number of reps.
  4. Swap legs and do the same number of reps on the other leg.

2 . Divided Squat

Bulgarian split squats , where your rear foot is usually elevated on an exercise along with, are an excellent unilateral lower-leg exercise. However , using a suspension trainer allows for a more natural range of motion and often feels more comfortable. In addition , using a suspension fitness instructor instead of a bench increases stabilizer recruitment, making this a more challenging, rewarding exercise.

How to do it:

  1. Set your suspension system trainer, so the handle is about knee height. Stand along with your back to the handle and place one foot in it.
  2. Bend your supporting leg and extend your other leg out behind you. Descend until your own front knee is bent to around 90 degrees.
  3. Stand back up plus repeat.
  4. Rest a moment, and then do the exact same number of reps on the opposite leg.

3. Sissy Squat

Suspension trainer sissy squats are an old-school leg exercise with a modern twist. Using a suspension instructor makes balancing easier and you are free to focus on working your quads as hard as possible. Think of sissy squats are a bodyweight version of leg extensions.

The way to do it:

  1. Hold a suspension coach handle in each hand and extend your arms. Stand with your feet hip-width apart, toes pointing forward.
  2. Rising upward onto your toes, bend your own legs, push your knees ahead, lean backward, and descend as far as your flexibility and knee health allow. Use your arms for balance and as much assistance as you need. However , try not to use your hands more than necessary.
  3. Drive your feet into the ground, extend your knees, and remain back up.
  4. And yes, that pump plus burn in your quads after just a few reps is entirely normal!

4. Curl Bridge

This exercise is a lower back-friendly glute and hamstring builder. While not quite on par with things like Romanian deadlifts, kettlebell swings, or good mornings, it’s still a pretty good posterior chain exercise. Best of all, you don’t need a lot of heavy, bulky workout equipment to do it.

How to do it:

  1. Adjust your suspension trainer so the deals with are about knee height. Lie on your back and place your heels in the manages. Straighten your legs.
  2. Push your hips into the floor and then curl your heels into your butt. Try to drive your sides up as high as you can.
  3. Extend your legs, lower your butt to about 6 to 12 inches above the floor, and replicate.

 

5. Body Saw

The suspension trainer body saw is a more dynamic version from the plank exercise. Because it entails a very deliberate weight shift, you’ll need to work more difficult to maintain core stability and spinal alignment. If you find planks easy or even boring, you’ll definitely enjoy this abdominal physical exercise.

How to do it:

  1. Set the handles on your suspension system trainer to just below leg height. With your back to the straps, place your feet in the handles and adopt the plank position with your weight resting on your forearms. Brace your core.
  2. Push your arms forwards and swing slowly backward to increase the loading on the abs. Do not allow your hips to drop or lose core tension.
  3. Pull your body back toward both hands and repeat.

6. Oblique Crunch

When it comes to primary training, many exercisers are a little too obsessed with the muscle mass on the front of their stomachs – the rectus abdominus. The oblique crunch works your waist AND the rectus abdominus, making it a more complete core exercise.

How to do it:

  1. Set the holders on your suspension trainer to just below knee height. With your back to the straps, location your feet in the handles plus adopt a push-up placement with your legs and arms straight. Support your core.
  2. Bend your legs and pull your knees in plus cross to one elbow. Try to touch your knee to your opposite elbow to fully engage your obliques.
  3. Return to the starting place and then repeat to the reverse side.
  4. Alternate left and right sides for the duration of your own set.

Workout four – Shoulders and Arms

1 . Pike Push-up

Want to train your abs as well as your shoulders? Then this is the exercise for you! Holding a pike position will light up your rectus abdominus as you pump out inverted push-ups for your deltoids.

How to get it done:

  1. Arranged the handles on your suspension trainer to just below knee height. With your back to the particular straps, place your feet within the handles and adopt a push-up position with your legs and arms straight. Brace your core.
  2. Flex your own hips and lift your butt into the air. Your upper body should be almost completely inverted.
  3. Without lowering your hips, bend your arms and touch your head to the floor between your hands.
  4. Extend your hands and repeat.

second . Squat Y Row

This full-body exercise really hammers your posterior deltoids and trapezius. Using your hip and legs creates a small amount of momentum, which should help you power through what could otherwise be a sticking point to raising your arms up and over your head. As well as being a great shoulder exercise, this move will increase your heart and breathing rate.

Tips on how to do it:

  1. Hold a suspension fitness instructor handle in each hands and step back, so your hands are extended in front of you. Stand with your feet about shoulder-width apart.
  2. Squat down until your thighs are roughly parallel towards the floor.
  3. Remain back up and, as you ascend, raise your arms above your head and slightly outward to form a Y shape. Draw your upper body forward and slightly in front of your hands.
  4. Lower your arms, bend your legs and do it again.

3. Rear Delt Fly

Many exercisers think that reverse flyes, usually done with dumbbells, cables, or on a reverse flye machine, only work the posterior deltoids. Not true! This challenging workout can also be done using a suspension system trainer, and it works the middle trapezius and the rhomboids, too, making it an excellent postural physical exercise.

How to do it:

  1. Take a suspension trainer handle within each hand and adopt a staggered stance for balance. Lean back and extend your arms in front of you.
  2. Keeping your hands straight, pull the handles apart and lift your chest up toward the ceiling. Keep your neck neutral, and do not thrust your head forward. Squeeze your shoulders down plus back.
  3. Return to the starting position and repeat.
  4. Occurs legs more to make this particular exercise more manageable or even less to make it harder.

4. Triceps Kickback

You’ve already worked your own triceps, albeit indirectly, whenever you did pike push-ups. Now it’s time to hit your tris with an isolation exercise . Suspension system triceps kickbacks involve glenohumeral joint and elbow extension, ensuring that you get a very powerful contraction in the back of your upper arms.

How to do it:

  1. Adjust the length of your suspension trainer connectors to about hip elevation. Stand below the anchor point and hold the deals with an overhand grip and your arms by your sides. Adopt a split stance, with your weight on your back feet.
  2. Lean back and transfer your weight onto your arms, bending your elbows to roughly 90 degrees.
  3. Extend your hands to push yourself back to the upright position.

5. Chest Hug

This particular exercise closely resembles cross-body hammer curls . As such, it doesn’t just work your biceps, but it also hits the brachialis and brachioradialis, making it a very complete if slightly unusual upper arm exercise.

How to do it:

  1. Grab your own suspension trainer’s handles plus lean back so your arms are extended straight out there in front of you. Brace your primary and pull your shoulders down and back.
  2. Flex both arms and cross them in front of your body, just are like you trying to give yourself a hug.
  3. Extend your arms and repeat.

Wrapping Up

When it comes to building muscle, most people automatically gravitate toward freeweight and opposition machine exercises . After all, these are the traditional ways to increase muscle mass.

But that doesn’t mean other forms of training can’t be effective.

Ultimately, the body has a hard time differentiating between doing chest presses on the $50, 000 state-of-the-art machine and using a $100 suspension system trainer. It just knows muscle tension and fatigue.

Providing you work hard enough, it really doesn’t matter how you overload your muscles. They will respond by getting bigger and stronger.

So , whether you are looking for a method to get in shape without weights, want to train while traveling, or just want to try something new, take our suspension trainer bodybuilding plan for the spin.

The original TRX suspension trainer was invented by a Navy SEAL, and if it’s good enough for those guys, it’ll be good enough for you, too!

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