This great workout is simple, quick, effective and can be done in 10 minutes or less. Targeting the arms, back & chest using post exhaust training to fatigue the biceps and triceps. 45 seconds work & 15 seconds rest, use a GymBoss to time you.
This workout could be easily done at any point during the day due to its simplicity and time taken to complete, if you have a TRX, and 10 minutes you can give your arms a decent workout, before work, at lunch, after work or any time.
A workout designed by Daniel Jeal, follow me on Twitter @DoctorJeal
What is the Pre-Exhaust Training Technique
This training technique is a form of super-set by which an isolation exercise is performed by a compound exercise for the same muscle group. The muscle will in turn experience greater fatigue and will recruit more motor units and synergist muscles to complete the compound exercise.
An example would be a Bicep Curl followed by a Barbell or Bodyweight Row, as the Biceps are already fatigued from the isolation exercise they can only do so much to assist the compound movement. This recruits the synergists muscle to complete the movement.
This is an advanced training technique not normally consider suitable for beginners, largely because the form in the compound muscles can be compromised due to the fatigue of the isolation exercise.
Equipment Required
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TRX Workout
| No. | Exercise | Reps/Time | Length |
|---|---|---|---|
| 1 | TRX Biceps Curl | 2 X 45 sec | Short |
| 2 | TRX Biceps Clutch | 2 x 45 sec | Short |
| 3 | TRX Mid Row | 2 x 45 sec | Short |
| 4 | Rest | 1 min | |
| 5 | TRX Triceps Extension | 2 x 45 sec | Mid |
| 6 | TRX Triceps Kickback | 2 x 45 sec | Mid |
| 7 | TRX Chest Press | 2 x 45 sec | Long |