With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
The program entails three weekly training sessions: a “pull” workout (Day 1) heavy on back and biceps; a “push” workout (Day 2) that hammers the chest, shoulders, and triceps; and a full-body workout (Day 3) that pretty much hits everything head to toe. Don’t let “pull” and “push” mislead you, though; the legs also get work on these days (via overhead squats and hamstring curls/hip presses on Day 1 and lunges on Day 2).
In addition to supplementing a traditional weight training program, the TRX can also serve as a standalone program for the entire body, ideal for at-home training. Chris Frankel designed this three-days-a-week program to elicit muscle growth throughout the body. If possible, perform the following three workouts on nonconsecutive days and add two to three cardio sessions per week. Complete each “block” of exercises as a circuit/superset, resting within each only as long as it takes to adjust the straps between each exercise (around 15 seconds, according to Frankel). Rest three minutes between all rounds.
You have the ability to make any exercise more or less difficult with a simple change of body position at any time, even midset. Here are the three main ways to make such adjustments:
Vector Resistance Principle
Changing body angle by moving your body farther off the ground (easier) or closer (harder).
Feet/hands wide on the floor (easier); feet/hands narrow (harder); one foot/hand on the floor (hardest).
Moving feet relative to anchor: feet close to or behind anchor (easier); feet farther away (hard).