NOMAD - TRX Suspension Training

DOWNLOADS/VIEWS: 562/17494

RATING: 69 (FROM 75 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Chest, Triceps, Calves 9 exercises, 1 hr 13 mins

TRX Chest Press	4x10 reps	rest: 60s
TRX Decline Push Up	4x10 reps	rest: 60s
TRX Flye	4x10 reps	rest: 60s
TRX Clench	4x10 reps	rest: 60s
TRX Skullcrusher	4x10 reps	rest: 60s
TRX Flare Down	4x10 reps	rest: 60s
TRX Side Flare	4x10 reps	rest: 60s
TRX Standing Calf Raise	4x25 reps	rest: 60s
TRX Single Leg Calf Raise	4x25 reps	rest: 60s

Back, Biceps, Abs 15 exercises, 1 hr 13 mins

TRX Single Arm Row	4x10 reps	rest: 60s
TRX Reverse Flye	4x10 reps	rest: 60s
TRX Row	4x10 reps	rest: 60s
TRX Curl	4x10 reps	rest: 60s
TRX Hammer Curls	4x10 reps	rest: 60s
TRX Single Arm Curl	4x10 reps	rest: 60s
TRX Crunch	1x15 reps	rest: 60s
TRX Pike	1x15 reps	rest: 60s
TRX Pendulum	1x15 reps	rest: 60s
TRX Pendulum to Crunch	1x15 reps	rest: 60s
TRX Standing Crunch	1x15 reps	rest: 60s
TRX Standing Oblique Twist	1x15 reps	rest: 60s
TRX Oblique Crunch	1x15 reps	rest: 60s
TRX Alternating Crunch	1x15 reps	rest: 60s
TRX Plank	1x8 reps	rest: 60s

Shoulders & Calves 6 exercises, 51 mins

TRX Handstand Push Up	4x10 reps	rest: 60s
TRX Clock Pull	4x10 reps	rest: 60s
TRX Swimmer Pull	4x10 reps	rest: 60s
TRX Push-Up Plus	4x10 reps	rest: 60s
TRX Standing Calf Raise	4x25 reps	rest: 60s
TRX Single Leg Calf Raise	4x25 reps	rest: 60s

Legs & Abs 15 exercises, 2 hrs 12 mins

TRX Squat Jump	4x15 reps	rest: 60s
TRX Single Leg Squat	4x15 reps	rest: 60s
TRX Lunge	4x15 reps	rest: 60s
TRX Single Leg Deadlift	4x15 reps	rest: 60s
TRX Leg Curl	4x15 reps	rest: 60s
TRX Crunch	1x15 reps	rest: 60s
TRX Pike	1x15 reps	rest: 60s
TRX Pendulum	1x15 reps	rest: 60s
TRX Pendulum to Crunch	1x15 reps	rest: 60s
TRX Standing Crunch	1x15 reps	rest: 60s
TRX Standing Oblique Twist	1x15 reps	rest: 60s
TRX Oblique Crunch	1x15 reps	rest: 60s
TRX Alternating Crunch	1x15 reps	rest: 60s
TRX Plank	1x8 reps	rest: 60s
Running	0x0 reps	rest: 60s

Chest, Triceps, Calves 9 exercises, 1 hr 13 mins

TRX Chest Press	4x10 reps	rest: 60s
TRX Decline Push Up	4x10 reps	rest: 60s
TRX Flye	4x10 reps	rest: 60s
TRX Clench	4x10 reps	rest: 60s
TRX Skullcrusher	4x10 reps	rest: 60s
TRX Flare Down	4x10 reps	rest: 60s
TRX Side Flare	4x10 reps	rest: 60s
TRX Standing Calf Raise	4x25 reps	rest: 60s
TRX Single Leg Calf Raise	4x25 reps	rest: 60s

Back, Biceps, Abs 15 exercises, 1 hr 13 mins

TRX Single Arm Row	4x10 reps	rest: 60s
TRX Reverse Flye	4x10 reps	rest: 60s
TRX Row	4x10 reps	rest: 60s
TRX Curl	4x10 reps	rest: 60s
TRX Hammer Curls	4x10 reps	rest: 60s
TRX Single Arm Curl	4x10 reps	rest: 60s
TRX Crunch	1x15 reps	rest: 60s
TRX Pike	1x15 reps	rest: 60s
TRX Pendulum	1x15 reps	rest: 60s
TRX Pendulum to Crunch	1x15 reps	rest: 60s
TRX Standing Crunch	1x15 reps	rest: 60s
TRX Standing Oblique Twist	1x15 reps	rest: 60s
TRX Oblique Crunch	1x15 reps	rest: 60s
TRX Alternating Crunch	1x15 reps	rest: 60s
TRX Plank	1x8 reps	rest: 60s

Shoulders & Calves 6 exercises, 51 mins

TRX Handstand Push Up	4x10 reps	rest: 60s
TRX Clock Pull	4x10 reps	rest: 60s
TRX Swimmer Pull	4x10 reps	rest: 60s
TRX Push-Up Plus	4x10 reps	rest: 60s
TRX Standing Calf Raise	4x25 reps	rest: 60s
TRX Single Leg Calf Raise	4x25 reps	rest: 60s