Table of Contents
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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GymBoss, the Number One Tool you Need to Time your HIIT Intervals
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 |
The Exercises Upper Body Pre Exhaust Workout
TRX Biceps Curl
TRX Biceps Clutch
TRX Mid Row
TRX Triceps Extension
TRX Triceps Kickback
TRX Chest Press
Download TRX Upper Body Pre Exhaust Workout Workout Card
TRX Workout – Upper Body Pre Exhaust 154.63 KB 13 downloads
This great workout is simple, quick, effective and can be done in 10 minutes or less….
